RepSenseiQuads exercises at home
Split squats, step-ups onto a sturdy step, wall sits and slow tempo squats are effective at home. Heel-elevated squats on a book or plate add extra quad emphasis.
A simple home routine
Do these in order, 2 to 3 times a week, resting 60 to 90 seconds between sets. When 15 reps feels easy on every set, slow the lowering down or move to a harder exercise below.
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Lunges | 3 | 10-15 |
| Goblet Squat | 3 | 10-15 |
| Split Squat with Dumbbells | 3 | 10-15 |
| Alternate Leg Diagonal Bound | 3 | 10-15 |
Quads exercises for home
- Dumbbell LungesDumbbell · Beginner · also works calves, glutes, hamstrings
- Goblet SquatKettlebells · Beginner · also works calves, glutes, hamstrings
- Split Squat with DumbbellsDumbbell · Beginner · also works glutes, hamstrings
- Alternate Leg Diagonal BoundNo equipment · Beginner · also works glutes, inner thighs, calves
- Bodyweight SquatNo equipment · Beginner · also works glutes, hamstrings
- Bodyweight Walking LungeNo equipment · Beginner · also works calves, glutes, hamstrings
- Double Leg Butt KickNo equipment · Beginner · also works glutes, inner thighs, calves
- Dumbbell SquatDumbbell · Beginner · also works calves, glutes, hamstrings
- Fast SkippingNo equipment · Beginner · also works glutes, inner thighs, calves
- Hip Flexion with BandBands · Beginner
- Kneeling Hip FlexorNo equipment · Beginner
- Looking At CeilingNo equipment · Beginner
- Mountain ClimbersNo equipment · Beginner · also works chest, hamstrings, shoulders
- On Your Side Quad StretchNo equipment · Beginner
- On-Your-Back Quad StretchOther · Beginner
- One Half LocustNo equipment · Beginner · also works abs, obliques, biceps
- Plie Dumbbell SquatDumbbell · Beginner · also works abs, obliques, calves
- Rear Leg RaisesNo equipment · Beginner
- Rocket JumpNo equipment · Beginner · also works calves, hamstrings
- Scissors JumpNo equipment · Beginner · also works glutes, hamstrings
- Side Standing Long JumpNo equipment · Beginner · also works calves, glutes, hamstrings
- Single Leg Butt KickNo equipment · Beginner · also works calves, hamstrings
- Sit SquatsNo equipment · Beginner · also works glutes, hamstrings
- Split JumpNo equipment · Beginner · also works calves, glutes, hamstrings
- Squats - With BandsBands · Beginner · also works calves, glutes, hamstrings
- Standing Elevated Quad StretchOther · Beginner
- Standing Hip FlexorsNo equipment · Beginner
- Standing Long JumpNo equipment · Beginner · also works calves, glutes, hamstrings
- Star JumpNo equipment · Beginner · also works calves, glutes, hamstrings
- Trail Running/WalkingNo equipment · Beginner · also works calves, glutes, hamstrings
- All Fours Quad StretchNo equipment · Intermediate
- Bench JumpNo equipment · Intermediate · also works calves, glutes, hamstrings
- Dumbbell Rear LungeDumbbell · Intermediate · also works calves, glutes, hamstrings
- Dumbbell Seated Box JumpDumbbell · Intermediate · also works calves, glutes, hamstrings
- Dumbbell Squat To A BenchDumbbell · Intermediate · also works calves, glutes, hamstrings
- Dumbbell Step UpsDumbbell · Intermediate · also works calves, glutes, hamstrings
- Freehand Jump SquatNo equipment · Intermediate · also works calves, glutes, hamstrings
- Frog HopsNo equipment · Intermediate · also works calves, glutes, hamstrings
- Front Squats With Two KettlebellsKettlebells · Intermediate · also works calves, glutes
- Intermediate Hip Flexor and Quad StretchOther · Intermediate
Training tips
- Let your knees travel forwards over your toes in squats and lunges if it is comfortable. Deep knee bend is what loads the quads most.
- Elevating your heels slightly or using a narrower stance shifts more work to the quads on squats.
See all quads exercises, or try the home workout plan with no equipment.
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