Many people know that working out is important for health and fitness, but many don’t know how to get started. It can be intimidating to get in the gym and work out with a bunch of newbie fitness enthusiasts, plus there’s always the risk of injury. That’s why at home workouts are perfect for you! Here are 8 exercises you can do on your own to build stronger quads.
7 Exercises You Can Do At Home
- Squats: This exercise strengthens your lower body and improves balance.
- Dumbbell Push-Ups: This exercise also strengthens your upper body and improves balance.
- Leg Press: This exercise really strengthens your quads, but it can be hard to balance on a machine.
- Lunge With Overhand Chop: This exercise is good for building strength and reducing injuries in the knee.
- One-Legged Squat with Barbell Overhead Press: This is a more difficult variation of the squat that still works the same muscles.
- Bent-Over Row with Dumbbells – Dumbbell push-ups are a great way to work out your back muscles and strengthen your arms at the same time!
- Deadlift: If you’re looking to build muscle mass, deadlifts are an excellent option!
Warm Up
Warming up before you start your workout is crucial. Your muscles need time to warm up and prepare for the workload they’ll have to endure. If you don’t warm up correctly, you risk injury.
A great way to warm up is a light jog on the treadmill or a simple five-minute walk outside. These are easy exercises that can help put your body into gear for the workouts ahead.
Another way to warm up is with some jumping jacks. You may want to do this as a part of your daily morning routine should you be someone who struggles with getting out of bed in the morning. Jumping jacks are an easy exercise that gets your heart pumping, which will help get your muscles going!
Hyperextensions
Hyperextensions are an excellent exercise for quads. They strengthen the lower back, hips, and glutes. You’ll need a bench that can support your entire weight or a chair. Keep your feet flat on the ground with your knees bent at 45 degrees. Sit down on the bench or chair so that it’s supporting your body weight, then push back up using your legs. Hold for a second before slowly lowering yourself back to the starting position. Repeat this motion 10-15 times per set.
Leg Raises
Leg raises are great because they are easy to learn and can be done anywhere. This exercise targets the quadriceps, which are the meat of your thigh muscles.
To do leg raises:
- State with stand up, with feet hip-width apart, toes pointing forward, and hands on your hips.
- Bend one knee and pull it up towards your chest.
- Straighten the other leg and bring it up behind you so that both legs form an “L.” Hold for a second or two, then return to the starting position.
Glute Bridges
With a glute bridge, you lift your butt off the floor and raise your hips up into the air. It’s important that you keep your hips in line with your shoulders to maintain proper form.
T-Bosu Ball Squeezes
The T-Bosu ball is a tool that helps with balance and stability, which are great for quads.
To do this exercise:
- Get on your hands and knees on the floor with your back straight.
- Place the T-Bosu ball under your right knee and squeeze the ball for about 30 seconds. Do that for the left side as well.
To make this exercise even easier, you can place a small book or exercise mat under your back foot to help lift it off the ground when doing this exercise.
Side Lying Clams
This exercise is popular with athletes and should be done on a hard surface to prevent injuries.
To do this exercise:
- Lie on your left side with your knees bent, clasping hands behind your head.
- Raise your right leg so it’s perpendicular to the ground and hold for 10-12 seconds. Keep your left leg in contact with the ground and flex your right foot (the same foot being raised).
- Return to the starting position and repeat 10 times on each side.
Conclusion of How to Build Stronger Quads
Building stronger quads is a simple way to get a stronger lower body and a better back. Warm up before your workout with these simple exercises that don’t require too much equipment. The best part? You can do them at home!