The bestquadriceps (quad)exercises target all four of the muscles that make up this muscle group. Located at the front of your thigh, your quads work together to help raise the thigh and extend and straighten the knee. Strong quads make for better hip flexion and knee stability, allowing you to walk, run, jump, squat, and climb stairs with greater ease.
Examples of quad exercises that strengthen all four quad muscles include:
While quad exercises are important for everyone, they are especially so for those with knee weakness and balance issues due to age, injury, surgery of the lower leg or thigh, or an orthopedic condition such asiliotibialband friction syndromeor patellartendonitis/tendinosis.
If you are recovering from an injury or surgery, it is crucial that you learn how to strengthen your quads appropriately and safely, ideally with the help of aphysical therapist (PT).
Straight Leg Raises
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The straight leg raise is a simple way to get your quad muscles working properly. Here is how it’s done.
Things to Keep in Mind
Want a bigger challenge? Place a 2- or 3-pound cuff weight on your ankle before you lift. You could also place aresistance bandaround both ankles.
How to Do a Straight Leg Raise
Short Arc Quads
Ben Goldstein
The short arc quad exercise is a great way to focus on properly contracting your quadriceps muscles. Here is how you do it:
Be sure to lift and lower your leg in a slow, steady motion. Make sure the back of your knee stays against the bolster. When your knee is fully straight, try to contract your quad and straighten your knee all the way.
To get the most out short arc, be aware of your body position. Ensure that your hips are square to the ground as you lift your leg. In fact, make an effort to draw your hip down as you lift your leg.
How the Short Arc Quad Can Improve Quad Strength
Wall Slides
The wall slide exercise works multiple muscle groups, including your quads,glutes, andhamstrings. Here is how you do it:
Remember, stop if you feel any increased pain or difficulty with this exercise.
Lower and lift yourself in a slow, steady way. Make sure you do not squat too low; doing so may place too much strain on your knees. Squatting too low can also make it difficult to rise back up.
Holding onto two dumbbells while you do the wall slide can make the exercise more challenging.
Chair PoseMireya Acierto / Getty ImagesThe chair pose is a yoga pose that may look simple but can be extremely effective in strengthening the quad muscles and lower back. Even bodybuilders can find the pose challenging when held for longer periods.To do the chair pose:Stand with your feet together and arms at your sides.Bend your knees and lower your hips into a squatting position (similar to sitting in a chair) while lifting your arms straight to the sky.Keeping the weight on your heels, lengthen the lower back.Hold this position for five to 10 breaths.Straighten your legs to return to the starting position.Repeat this three to four times.Things to Keep in MindWhen doing the chair pose, aim to get your thighs and buttocks parallel to the floor. This can take time. Until you get there, try lowering your buttocks to the optimal position for several moments and ease back a little when things get tough. With time and persistence, you’ll eventually get there.Do not lower your buttocks below your knees. This shifts the resistance to the hamstrings and can place undue stress on the knees.
Chair Pose
Mireya Acierto / Getty Images
The chair pose is a yoga pose that may look simple but can be extremely effective in strengthening the quad muscles and lower back. Even bodybuilders can find the pose challenging when held for longer periods.
To do the chair pose:
When doing the chair pose, aim to get your thighs and buttocks parallel to the floor. This can take time. Until you get there, try lowering your buttocks to the optimal position for several moments and ease back a little when things get tough. With time and persistence, you’ll eventually get there.
Do not lower your buttocks below your knees. This shifts the resistance to the hamstrings and can place undue stress on the knees.
Terminal Knee Extensions
Terminal knee extension (TKE) is a simple yet effective way to strengthen your quads in a standing position. The TKE is considered a functional exercise. Your quads will be working while supporting your body weight.
To do this exercise, you’ll need a resistance band, like a Theraband. You can buy one at a big box retail store or get one from your PT.
Here’s how you do it:
Step-UpsHirurg / Getty ImagesThe step-up is an excellent exercise for strengthening not only the quads but the hamstrings and gluteal muscles (hips and buttocks).This exercise requires a stable platform, box, or bench that you can step up and down on.Here’s how to do the step-up exercise:Stand 6 inches back from the platform, box, or bench.Step up with the right foot, pressing through the heel to straighten your right leg.Bring your left foot up to meet your right foot.Bend your right knee and step back down with the left foot, planting your foot solidly on the floor.Bring the right foot down—with control—to meet the left foot on the ground.Repeat eight to 12 times.Switch legs and repeat steps 1 through 6.As you get stronger, you can increase the height of the platform and/or hold a pair of dumbbells in each hand.Things to Keep in MindWhen first starting out, use a very low step (6 to 8 inches high), particularly if you have stability issues or are recovering from an injury. You can also place the step next to a wall or the back of a sofa so that you can hold on for stability.Be mindful of your posture as you step up, tightening your core muscles with each movement. You should never have to “lunge” up. If you feel the need to, the step is too high and should be lowered.
Step-Ups
Hirurg / Getty Images
The step-up is an excellent exercise for strengthening not only the quads but the hamstrings and gluteal muscles (hips and buttocks).
This exercise requires a stable platform, box, or bench that you can step up and down on.
Here’s how to do the step-up exercise:
As you get stronger, you can increase the height of the platform and/or hold a pair of dumbbells in each hand.
When first starting out, use a very low step (6 to 8 inches high), particularly if you have stability issues or are recovering from an injury. You can also place the step next to a wall or the back of a sofa so that you can hold on for stability.
Be mindful of your posture as you step up, tightening your core muscles with each movement. You should never have to “lunge” up. If you feel the need to, the step is too high and should be lowered.
Split Squatsrecep-bg / Getty ImagesThe split squat is an excellent quad exercise that strengthens one leg while stretching the other, improving not only your strength but also your overall stability. For comfort, you can do this exercise on a carpeted floor or an exercise mat.The split squat simultaneously works the quads, glutes, and hamstrings of the front leg while stretching the quad and hip flexors of the back leg.To do the split squat:Kneel with your back knee on the floor. Plant your front foot on the floor with your knee directly over your ankle at a 90-degree angle.Drive your body up smoothly to a standing position with your front leg as close to straight as possible. Pause.Bend your knees and lower yourself—with control—to the starting position.Repeat eight to 12 times.Switch legs and repeat steps 1 through 4.Things to Keep in MindIf you’re new to this, do this exercise next to a wall or chair so that you can hold on to balance. For added stability, tuck your toes under your back foot so that you are on the ball of your foot.If you experience knee pain, check your foot position; your forward foot may be too far forward or too far backward. Only go down as far as is comfortable.As you gain strength, rather than rest your knee on the floor as you squat, simply tap your knee to the ground and immediately lift yourself without a break. Even so, do not rush or “bounce” as you go up and down.
Split Squats
recep-bg / Getty Images
The split squat is an excellent quad exercise that strengthens one leg while stretching the other, improving not only your strength but also your overall stability. For comfort, you can do this exercise on a carpeted floor or an exercise mat.
The split squat simultaneously works the quads, glutes, and hamstrings of the front leg while stretching the quad and hip flexors of the back leg.
To do the split squat:
If you’re new to this, do this exercise next to a wall or chair so that you can hold on to balance. For added stability, tuck your toes under your back foot so that you are on the ball of your foot.
If you experience knee pain, check your foot position; your forward foot may be too far forward or too far backward. Only go down as far as is comfortable.
As you gain strength, rather than rest your knee on the floor as you squat, simply tap your knee to the ground and immediately lift yourself without a break. Even so, do not rush or “bounce” as you go up and down.
Walking Lunges
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This is a more advanced exercise for people whose balance and knee strength have improved. Walking lunges strengthen the leg muscles as well as the core, hips, and glutes.
The exercise should be done with a pair of good walking shoes on a flat surface long enough to allow you to take 10 to 12 lunging steps.
To do the walking lunge:
It is important to maintain control while doing walking lunges. Keep your core muscles tight, your shoulders slightly back, and posture upright. If you ever feel wobbly, hold your arms out for balance.
Avoid taking overly long (or overly short) steps, as this can place excessive stress on your knees. You need to ensure that your thigh and calf are at a 90-degree angle during the lunge to avoid injury.
Sissy Squats
Sissy squats are challenging for any fitness level and something you can do without equipment. They may take time to master but are great for building core strength and improving balance.
To do sissy squats:
To get the most out of sissy squats, think about your body as a solid plank from your shoulders to your knees. You should not be bending at the hips. By engaging your core muscles, you can better stabilize yourself as you lower your body to the ground.
Banded Spanish Squats
To do a banded Spanish squat:
If done correctly, banded Spanish squats can isolate the quads as effectively as a leg extension machine.
Kneeling Leg Extensionsfizkes / Getty ImagesKneeling leg extensions are simple yet powerful. They require no equipment (other than a floor mat or carpet) and are ideal for people who have balance issues. The aim is to use your own upper body weight to exert appropriate resistance against your quad muscles.To do kneeling leg extensions:Kneel on a mat or carpeted floor with knees roughly shoulder-width apart and your toes tucked under your feet.Sit on your heels, and cross your arms on your chest.Engaging your core, lean backward slowly, keeping your body rigid from your knees all the way to your shoulders.Go back as far as you can go without losing balance.Hold momentarily before returning your body to an upright, rigid position.Do 10 to 12 reps.Things to Keep in MindAs with sissy squats, remember that your body should be solid like a plank as you lean back. If you collapse at the hips. you’re leaning too far back. The same applies if you feel any knee pain.Over time, gradually increase how far you lean back and how long you hold. With perseverance, you’ll find your quads becoming more flexible and your knees becoming stronger more stable.
Kneeling Leg Extensions
fizkes / Getty Images
Kneeling leg extensions are simple yet powerful. They require no equipment (other than a floor mat or carpet) and are ideal for people who have balance issues. The aim is to use your own upper body weight to exert appropriate resistance against your quad muscles.
To do kneeling leg extensions:
As with sissy squats, remember that your body should be solid like a plank as you lean back. If you collapse at the hips. you’re leaning too far back. The same applies if you feel any knee pain.
Over time, gradually increase how far you lean back and how long you hold. With perseverance, you’ll find your quads becoming more flexible and your knees becoming stronger more stable.
SummaryStrong quads are essential for maintaining your mobility and balance. If you’ve been injured or had surgery, you can do targeted exercises to rebuild strength in your quads.Working to keep your quads strong can also help to maximize your ability to move and lower your risk of overuse injury in sports.Straight leg raises, short arc quads, wall slides, terminal knee extensions, step-ups, and split squats are simple but effective. You may want to work with a physical therapist to be sure you’re doing the exercises correctly at first.The Best Leg Strengthening ExercisesFrequently Asked QuestionsCertain injuries and conditions can cause weak quadriceps. Quadriceps paresis (muscle weakness) is one of the more serious conditions that affects the quads since it can cause drastic instability. Sports injuries are a frequent cause of weak quadriceps, with many quadriceps sports injuries often damaging the rectus femoris muscle.Learn MoreThe Anatomy of the Quadriceps MusclesThe hamstrings are located in the back of the thighs and consist of multiple muscles. They are connected from the end of the pelvis to the lower leg to help us extend our thighs backward as well as bend the knees. Wall slides are a great exercise that help strengthen the quadriceps, hamstrings, and glutes.
Summary
Strong quads are essential for maintaining your mobility and balance. If you’ve been injured or had surgery, you can do targeted exercises to rebuild strength in your quads.
Working to keep your quads strong can also help to maximize your ability to move and lower your risk of overuse injury in sports.
Straight leg raises, short arc quads, wall slides, terminal knee extensions, step-ups, and split squats are simple but effective. You may want to work with a physical therapist to be sure you’re doing the exercises correctly at first.
The Best Leg Strengthening Exercises
Frequently Asked QuestionsCertain injuries and conditions can cause weak quadriceps. Quadriceps paresis (muscle weakness) is one of the more serious conditions that affects the quads since it can cause drastic instability. Sports injuries are a frequent cause of weak quadriceps, with many quadriceps sports injuries often damaging the rectus femoris muscle.Learn MoreThe Anatomy of the Quadriceps MusclesThe hamstrings are located in the back of the thighs and consist of multiple muscles. They are connected from the end of the pelvis to the lower leg to help us extend our thighs backward as well as bend the knees. Wall slides are a great exercise that help strengthen the quadriceps, hamstrings, and glutes.
Frequently Asked Questions
Certain injuries and conditions can cause weak quadriceps. Quadriceps paresis (muscle weakness) is one of the more serious conditions that affects the quads since it can cause drastic instability. Sports injuries are a frequent cause of weak quadriceps, with many quadriceps sports injuries often damaging the rectus femoris muscle.Learn MoreThe Anatomy of the Quadriceps Muscles
Certain injuries and conditions can cause weak quadriceps. Quadriceps paresis (muscle weakness) is one of the more serious conditions that affects the quads since it can cause drastic instability. Sports injuries are a frequent cause of weak quadriceps, with many quadriceps sports injuries often damaging the rectus femoris muscle.
Learn MoreThe Anatomy of the Quadriceps Muscles
The hamstrings are located in the back of the thighs and consist of multiple muscles. They are connected from the end of the pelvis to the lower leg to help us extend our thighs backward as well as bend the knees. Wall slides are a great exercise that help strengthen the quadriceps, hamstrings, and glutes.
1 SourceVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Shamus J, Shamus E.The management of iliotibial band syndrome with a multifaceted approach: a double case report.Int J Sports Phys Ther. 2015;10(3):378–390.Additional ReadingPowers CM, Ho KY, Chen YJ, Souza RB, Farrokhi S.Patellofemoral joint stress during weight-bearing and non-weight-bearing quadriceps exercises.J Orthop Sports Phys Ther. 2014;44(5):320-7.
1 Source
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Shamus J, Shamus E.The management of iliotibial band syndrome with a multifaceted approach: a double case report.Int J Sports Phys Ther. 2015;10(3):378–390.Additional ReadingPowers CM, Ho KY, Chen YJ, Souza RB, Farrokhi S.Patellofemoral joint stress during weight-bearing and non-weight-bearing quadriceps exercises.J Orthop Sports Phys Ther. 2014;44(5):320-7.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Shamus J, Shamus E.The management of iliotibial band syndrome with a multifaceted approach: a double case report.Int J Sports Phys Ther. 2015;10(3):378–390.
Powers CM, Ho KY, Chen YJ, Souza RB, Farrokhi S.Patellofemoral joint stress during weight-bearing and non-weight-bearing quadriceps exercises.J Orthop Sports Phys Ther. 2014;44(5):320-7.
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