We’ve got five basic exercises to strengthen and tone those quads. Check out the exercises below (download the PDF for a visual guide).
This one uses your own weight – along with gravity’s pull – to build resistance. Just spread your feet apart so they’re aligned with your shoulders. Next, lower yourself into a crouched, seated position (until your booty is about 12 inches from the ground). Lastly, raise back up into a standing position. With each squat motion, you’ll feel it in your quads, hamstrings and glutes!
Bodyweight Jump Squat
Ready to get some air and power-up those calves? This Jump Squat will do the trick! Again, stand with your feet shoulders’ width apart. With your head up, arms down by your sides, and your back straight, jump up and squat back down in one motion. Swing your arms upward as you jump, lowering them back to your side as you land into a lower-squat position.
Bodyweight Plié Squat
On this one, you need to spread your legs WIDER than shoulders’ width apart. Point your toes and knees outward, slightly to the right and left, respectively. Now lower yourself into a deep-seated position. You’ll feel this one in your hip flexors!
Split Squat Jump
Don’t let the name scare you… You don’t have to be flexible to do this one! Instead, put one leg out in front of the other, with your arms by your sides. Jump – raising your arms over your head (shoulders’ width apart). Land in a lunge position, like a half split of sorts. Alternate legs, switching without stop between front and back with every jump.
Narrow Stance Squat
To master this static squat, begin with your feet firmly together. Imagine them being cemented in place and slowly lower into a deep-seated position, keeping your head up!