The glutes and hamstrings are frequently targeted in leg workouts, but the quads can be a little bit harder to isolate. However, strengthening the quads is vital to maintaining healthy, balanced legs. That’s why we’ve created a mini workout to help you get those glutes strong! It includes:
- Seated Knee Bends
- Stationary Lunges
- Leg Lifts
In the rest of this article, we’ll walk you through each exercise so you can do them with full confidence. You won’t need any equipment, so just find a spot where you can move and let’s get started!
Mini Workout For Strong Quads
Seated Knee Bends
Sit upright on the ground with your left knee bent, right leg straight, feet flat on the floor, and hands on the floor behind you for support. Engage your core and right quad, then slowly lift your right leg until both knees are level. Hold for three counts, then slowly lower your leg back to the starting position.
Do 10 to 20 reps and repeat on the other side.
Stand up straight with your feet hip width apart and hands on your hips. Step your left foot back far enough that when you bend your knees, they each create a 90 degree angle. Engage your core and slowly lower your body, bending both knees. Hold for one count, then slowly straighten both legs to the return to the starting position.
Do 10 to 20 reps, then switch sides.
Stand up straight with both hands on your hips. If you need balance support, rest one hand on a wall or other sturdy surface. Now, shift your weight to your left foot, engage your core and right quad, and slowly lift your right leg in front of you as close to 90 degrees as possible. Hold for one count, then slowly lower your leg back to the starting position. Repeat 10 to 15 times, then switch sides.
Stand up straight with both hands on your hips and your feet hip width apart. If you need additional balance support, place one hand on a wall or other secure surface. Engage your core and lift your leg to the side so it creates a 90 degree angle. Draw your toe toward your knee, then straighten the leg and lower it back to the starting position. This completes one rep.
Do 5 to 15 reps, then switch to the other side.
We hope this mini workout gave you some new ways to work out your quads and create more balance in your leg muscles! Try it as a standalone workout, a warmup for your next weightlifting session, or add it to another workout series for a full-length session.