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Best Advanced Quadriceps Workouts With Stability Swiss Ball

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About

Advanced exercises involve complex movements or techniques that might carry an increased risk of injury.

They often demand experience and proficiency with specific equipment and exercises.

Individuals undertaking these workouts typically have a minimum of 4 years of consistent weightlifting practice, leading to potential utilization of higher repetitions and weights.

The quadriceps, located at the front of the upper leg, play a crucial role in knee extension and hip flexion, contributing to various lower body movements effectively.

The 2 Best Advanced Quadriceps Exercises with Stability (Swiss) Ball

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Wall Squat

    Wall Squat demonstration video — proper form for this exercise.
    SETS LOGGED
    40,996
    Quadriceps Strength
    84 mScore
    Quadriceps
    Photo of Stability (Swiss) Ball
    Stability (Swiss) Ball

    Wall squats use a stability ball to support your back against a wall. This exercise strengthens your thighs, buttocks, and calves, making it a gentle option for your lower back.

    How to do it

    1. Stand with your back against a wall and place a stability ball behind you.
    2. Bend your knees to lower into a squat until your thighs are parallel to the ground.
    3. Extend your arms straight out in front of you and hold the position for the recommended time.
    Sets, Reps, Weight
    1
    10reps
    2
    10reps
    3
    10reps
    4
    10reps
    Full Video & Instructions

  • 2. Balance Trainer Stability Ball Overhead Squats

    Balance Trainer Stability Ball Overhead Squats demonstration video — proper form for this exercise.
    SETS LOGGED
    15,125
    Quadriceps Strength
    65 mScore
    Quadriceps
    Photo of Stability (Swiss) Ball
    Stability (Swiss) Ball
    Photo of BOSU® Balance Trainer
    BOSU® Balance Trainer

    This exercise, called the Balance Trainer Stability Ball Overhead Squat, works your quadriceps while also engaging smaller stabilizing muscles due to the balance trainer's instability. Holding a stability ball above your head helps practice the overhead squat without any extra weights.

    How to do it

    1. Stand on the Balance Trainer dome with your feet hip-width apart.
    2. Lift the stability ball overhead and hold it there.
    3. Slowly bend your hips, knees, and ankles to lower into a squat.
    4. Return to a standing position while maintaining balance.
    5. Keep your chest up and core tight throughout the exercise.
    Sets, Reps, Weight
    1
    10reps
    2
    10reps
    3
    10reps
    4
    10reps
    Full Video & Instructions

Alternative Workouts

Alternative Advanced Quadriceps Workouts

Alternative Advanced Workouts with Stability (Swiss) Ball