Best Beginner Quadriceps Workouts With Flat Bench

About

This workout utilizes a flat bench to aid in body positioning, providing support and access to various exercises that engage additional equipment, such as free weights or resistance bands.

Designed for beginners, the movements included are straightforward with a focus on ease of use and injury prevention, with modifications in weight to facilitate learning proper techniques while still offering a challenging session.

Targeting the quadriceps, these exercises efficiently strengthen the muscles on the front of your thighs, crucial for knee extension and hip flexion, supporting a range of lower-body activities.

Workout 1

Quadriceps

The 2 Best Beginner Quadriceps Exercises with Flat Bench

Ranked By

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

1. Dumbbell Bulgarian Split Squat
SETS LOGGED
880,352
Quadriceps Strength
97 mScore
Quadriceps
Flat Bench
Dumbbells
The Dumbbell Bulgarian Split Squat is a leg exercise that works your quads using dumbbells for added resistance. It helps build strength while allowing a good range of motion and proper posture.
How to do it
The Dumbbell Bulgarian Split Squat is a leg exercise that works your quads using dumbbells for added resistance. It helps build strength while allowing a good range of motion and proper posture.
Sets, Reps, Weight
1
8reps
20lbs
2
8reps
20lbs
3
8reps
20lbs
Full Video & Instructions
2. Loop Band Leg Extension
SETS LOGGED
2,037
Quadriceps Strength
67 mScore
Quadriceps
Loop Bands
Flat Bench
The Loop Band Leg Extension is a simple exercise that focuses on strengthening the front muscles of your thighs, called quadriceps. Using a loop band adds resistance, allowing you to build strength effectively without needing special equipment.
How to do it
The Loop Band Leg Extension is a simple exercise that focuses on strengthening the front muscles of your thighs, called quadriceps. Using a loop band adds resistance, allowing you to build strength effectively without needing special equipment.
Full Video & Instructions

Best Beginner Quadriceps Workouts With Flat Bench

About

Workout 1

Quadriceps

Dumbbell Bulgarian Split Squat

Loop Band Leg Extension

Take the guesswork out of training.

The 2 Best Beginner Quadriceps Exercises with Flat Bench

1. Dumbbell Bulgarian Split Squat

How to do it

2. Loop Band Leg Extension

How to do it

Alternative Workouts

Alternative Beginner Quadriceps Workouts

Alternative Beginner Workouts with Flat Bench

Alternative Quadriceps Workouts with Flat Bench