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Best Beginner Quadriceps Workouts With Flat Bench

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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.

The 2 Best Beginner Quadriceps Exercises with Flat Bench

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

  • 1. Dumbbell Bulgarian Split Squat

    Dumbbell Bulgarian Split Squat demonstration video — proper form for this exercise.
    SETS LOGGED
    880,352
    Quadriceps Strength
    97 mScore
    Quadriceps
    Photo of Flat Bench
    Flat Bench
    Photo of Dumbbells
    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

    1. Stand straight holding a dumbbell in each hand, palms facing in.
    2. Place your left foot on a bench behind you.
    3. Bend your knees and lower your left knee toward the floor, keeping your body upright.
    4. Push back up to the starting position and switch to the other leg.
    Sets, Reps, Weight
    1
    8reps
    20lbs
    2
    8reps
    20lbs
    3
    8reps
    20lbs
    Full Video & Instructions

  • 2. Loop Band Leg Extension

    Loop Band Leg Extension demonstration video — proper form for this exercise.
    SETS LOGGED
    2,037
    Quadriceps Strength
    67 mScore
    Quadriceps
    Photo of Loop Bands
    Loop Bands
    Photo of Flat Bench
    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

    1. Sit on a flat bench and place a loop band around both ankles.
    2. Tighten your thigh muscles and extend one leg straight out in front of you.
    3. Lower your leg back and switch to the other leg; repeat the movement.
    Full Video & Instructions

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Best Beginner Quadriceps Workouts With Flat Bench | Fitbod Workout Generator