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There’s not one specific answer to this, and it can depend on what feels good for your body and your goals. In that case, you can make your quad exercises harder by increasing your range of motion, slowing down, and incorporating more single-leg work. Adding more weight is an easy way to crank up the intensity of a leg workout, but there are other options available if you are strength training at home and don’t have access to tons of different weights. If you’re able to do way more reps and sets than these recommended ranges, that’s a sign you may need to increase the difficulty of your quad exercises. If you’re a beginner, though (or are looking for more general benefits of strength training), you can aim for 6 to 12 reps and 1 to 3 sets. If your goal is specifically to build significant strength, the general rule of thumb is to use a weight you can lift for about six reps per set with proper form, as SELF previously reported, and to shoot for three to five sets of each exercise. Whichever at-home quad exercises you choose, make sure they are challenging enough to actually build strength in your legs. This movement mimics the leg extension machine at the gym, Fagin explains. Then bend your knees as you slowly bring your feet back toward the floor. One creative way to work your quads at home? Put on ankle weights, sit in a chair, and extend your legs straight in front of you with your feet off the ground.

That means you can strengthen your quads at home by regularly doing moves like squats, lunges, step-ups, and leg extensions. Pretty much anything that involves bending your knee will target the quads, says Fagin. The best quad exercises include quad exercises at home-meaning you don’t need to go to a gym to smoke this muscle group. So while it’s important to address weak quads with strengthening exercises, you also want to spend time training your glutes as well-here are some easy butt exercises you can try. It’s worth noting that in general, people tend to overuse their quads and underuse their glutes, says Fagin. That’s because any person can lose muscle unless it is being trained, Fagin explains. Sitting a lot and otherwise not taking the time to challenge your quads through regular strength work can weaken this muscle group.

So if your goal is to really strengthen your quads, an easy quad workout in which you’re not really exerting much effort likely won’t do the trick instead you’ll need to do heavy-duty movements (think dumbbell quad exercises, barbell moves, and kettlebell moves) that really challenge your leg muscles and help them build back stronger. Often, we get that progressive overload from gradually increasing the amount of weight we lift. That’s because to strengthen a muscle, you need to progressively challenge it-that’s what we call progressive overload.

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But if you’re a more advanced exerciser, you may find that you need to add external resistance like free weights to your moves to feel that same amount of effort. If you’re a beginner, doing bodyweight quad moves or leg exercises can be challenging enough to strengthen your quads, says Fagin. It may sound obvious, but it really is that simple.

You can make your quadriceps stronger by incorporating quad strengthening exercises into your routine. Consider this your go-to guide on all things quad-related! How can I make my quadriceps stronger? Then, we share 15 of the best quad exercises that will smoke the tops of your legs.

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Here, we explain everything you need to know about strength training for your quads, including what causes weak quads, how to boost your quad strength at home, and ways you can bolster this muscle group without doing squats. That means your quads assist in loads of everyday movements, like walking, running, lunging, squatting, and climbing stairs.

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Together your quad muscles are the primary driver of knee extension (basically, any move where your leg goes from bent to straight) and they also play a big role in hip flexion (essentially, anything that involves bringing your leg closer to your chest), Fagin explains. They’re called quadriceps because they involve four different muscles: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. Your quads (technically known as quadriceps femoris) are the front muscles of your legs, Ava Fagin, CSCS, sports performance coach at Cleveland State University, tells SELF. So taking the time to target this muscle group through quad exercises is always a good idea.įirst though, let’s get clear on what, exactly, your quads actually are. From running to jumping to squatting, there are tons of movements in which strong quads come in handy.