Best Beginner Quadriceps Workouts
About
This workout is designed with beginner-friendly movements that emphasize safety and simplicity.
These exercises utilize easy-to-operate equipment, minimizing the risk of injury while focusing on proper form.
The weight is slightly reduced to facilitate learning while still providing a challenging experience tailored to varying fitness levels.
The quadriceps, located at the front of the thigh, play essential roles in knee extension and hip flexion.
Strengthening these muscles supports a wide range of lower body movements and enhances functional performance.
Committing to this routine can assist in building a solid foundation for future fitness goals.
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The 15 Best Beginner Quadriceps Exercises
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Dumbbell Lunge
SETS LOGGED4,322,067Quadriceps Strength98 mScoreQuadriceps
DumbbellsThe Dumbbell Lunge is a way to make lunges more challenging by adding dumbbells. It mainly works your thigh muscles (quads) while also helping with balance and strength.
How to do it
The Dumbbell Lunge is a way to make lunges more challenging by adding dumbbells. It mainly works your thigh muscles (quads) while also helping with balance and strength.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs2. Leg Press
SETS LOGGED4,591,309Quadriceps Strength99 mScoreQuadriceps
Leg PressThe Leg Press is a great exercise that works your thigh muscles, especially your quadriceps. It is done on a machine that supports your back, making it a stable and effective way to build leg strength.
How to do it
The Leg Press is a great exercise that works your thigh muscles, especially your quadriceps. It is done on a machine that supports your back, making it a stable and effective way to build leg strength.
Sets, Reps, Weight18reps70lbs28reps70lbs38reps70lbs3. Dumbbell Squat
SETS LOGGED3,249,788Quadriceps Strength98 mScoreQuadricepsDumbbellsThe Dumbbell Squat is a modified version of the standard squat that uses dumbbells instead of a barbell. This exercise mainly works your thigh muscles and offers more freedom of movement, making it easier for those with mobility issues. It also helps improve squat stability and build strength for advanced exercises.
How to do it
The Dumbbell Squat is a modified version of the standard squat that uses dumbbells instead of a barbell. This exercise mainly works your thigh muscles and offers more freedom of movement, making it easier for those with mobility issues. It also helps improve squat stability and build strength for advanced exercises.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs4. Dumbbell Squat To Shoulder Press
SETS LOGGED2,183,541Quadriceps Strength97 mScoreQuadricepsDumbbellsThe Dumbbell Squat to Shoulder Press combines a squat and a shoulder press to strengthen your legs and shoulders. It helps build functional strength and is a good foundational exercise for more advanced movements.
How to do it
The Dumbbell Squat to Shoulder Press combines a squat and a shoulder press to strengthen your legs and shoulders. It helps build functional strength and is a good foundational exercise for more advanced movements.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs5. Hack Squat
SETS LOGGED904,236Quadriceps Strength95 mScoreQuadriceps
Hack Squat MachineThe Hack Squat is a machine-based exercise that helps strengthen your quadriceps. It provides more stability and control than traditional squats with free weights, making it beginner-friendly.
How to do it
The Hack Squat is a machine-based exercise that helps strengthen your quadriceps. It provides more stability and control than traditional squats with free weights, making it beginner-friendly.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs6. Leg Extension
SETS LOGGED5,383,971Quadriceps Strength100 mScoreQuadriceps
Leg Extension MachineLeg Extensions are a great exercise for strengthening your quadriceps muscles. Using a machine, this exercise helps you focus on your leg muscles while providing stability. However, be cautious as it can put stress on your knees, so use light weights and control your movements.
How to do it
Leg Extensions are a great exercise for strengthening your quadriceps muscles. Using a machine, this exercise helps you focus on your leg muscles while providing stability. However, be cautious as it can put stress on your knees, so use light weights and control your movements.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs7. Lunge
SETS LOGGED3,165,912Quadriceps Strength95 mScoreQuadricepsLunges are a great exercise for strengthening your legs, especially the quadriceps. By stepping forward with one leg, you can focus on improving balance and strength on both sides of your body.
How to do it
Lunges are a great exercise for strengthening your legs, especially the quadriceps. By stepping forward with one leg, you can focus on improving balance and strength on both sides of your body.
Sets, Reps, Weight18reps28reps38reps8. Air Squats
SETS LOGGED4,829,470Quadriceps Strength98 mScoreQuadricepsAir Squats are simple exercises that use your body weight to strengthen your legs, especially the quadriceps. They are perfect for beginners as they help build strength and prepare you for more challenging workouts.
How to do it
Air Squats are simple exercises that use your body weight to strengthen your legs, especially the quadriceps. They are perfect for beginners as they help build strength and prepare you for more challenging workouts.
Sets, Reps, Weight19reps29reps39reps9. Balance Trainer Squat
SETS LOGGED550,232Quadriceps Strength29 mScoreQuadriceps
BOSU® Balance TrainerThe Balance Trainer Squat adds an unstable surface to the standard squat, helping to improve balance and coordination while targeting your thighs. This exercise challenges your muscles more than regular squats, leading to better results.
How to do it
The Balance Trainer Squat adds an unstable surface to the standard squat, helping to improve balance and coordination while targeting your thighs. This exercise challenges your muscles more than regular squats, leading to better results.
Sets, Reps, Weight18reps28reps38reps10. Lunge Jump
SETS LOGGED885,943Quadriceps Strength32 mScoreQuadricepsLunge Jump is a dynamic exercise that enhances leg strength and explosive power. It combines a standard lunge with a jump, making it challenging and great for building endurance and strength in your legs.
How to do it
Lunge Jump is a dynamic exercise that enhances leg strength and explosive power. It combines a standard lunge with a jump, making it challenging and great for building endurance and strength in your legs.
Sets, Reps, Weight18reps28reps38reps11. Machine Leg Press
SETS LOGGED1,842,456Quadriceps Strength98 mScoreQuadriceps
Leg Press MachineThe Machine Leg Press is a strength exercise that targets the quadriceps and helps build muscle. It is performed using a leg press machine, which supports your body as you push weight with your legs.
How to do it
The Machine Leg Press is a strength exercise that targets the quadriceps and helps build muscle. It is performed using a leg press machine, which supports your body as you push weight with your legs.
Sets, Reps, Weight18reps80lbs28reps80lbs38reps80lbs12. Side Lunge
SETS LOGGED1,541,469Quadriceps Strength77 mScoreQuadricepsThe Side Lunge is a sideways variation of the standard lunge that strengthens your quadriceps and engages hip muscles. By stepping to the side, it also works the muscles that help bring your legs together.
How to do it
The Side Lunge is a sideways variation of the standard lunge that strengthens your quadriceps and engages hip muscles. By stepping to the side, it also works the muscles that help bring your legs together.
Sets, Reps, Weight18reps28reps38reps13. Smith Machine Squat
SETS LOGGED848,693Quadriceps Strength93 mScoreQuadriceps
Smith MachineThe Smith Machine Squat is a beginner-friendly exercise that focuses on building strength in your thighs. The Smith Machine provides stability, helping you learn proper squat form while targeting your lower body muscles.
How to do it
The Smith Machine Squat is a beginner-friendly exercise that focuses on building strength in your thighs. The Smith Machine provides stability, helping you learn proper squat form while targeting your lower body muscles.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs14. TRX Squat
SETS LOGGED110,792Quadriceps Strength84 mScoreQuadriceps
TRXThe TRX Squat is a beginner-friendly exercise that helps strengthen your quads while providing support from TRX straps. It prepares you for more advanced squat variations by allowing you to focus on your form and balance.
How to do it
The TRX Squat is a beginner-friendly exercise that helps strengthen your quads while providing support from TRX straps. It prepares you for more advanced squat variations by allowing you to focus on your form and balance.
Sets, Reps, Weight18reps28reps38reps15. Walking Lunge
SETS LOGGED1,338,423Quadriceps Strength82 mScoreQuadricepsWalking Lunges are a great exercise that works your thighs, glutes, and hamstrings. You step forward into a lunge, then continue walking, which helps improve your balance and strength.
How to do it
Walking Lunges are a great exercise that works your thighs, glutes, and hamstrings. You step forward into a lunge, then continue walking, which helps improve your balance and strength.
Sets, Reps, Weight18reps28reps38reps
Alternative Workouts
Alternative Quadriceps Workouts
- Best Quadriceps Workouts To Build Strength
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Alternative Beginner Quadriceps Workouts
- Best Beginner Quadriceps Workouts For Women
- Best Beginner Quadriceps Workouts With Bosu Balance Trainer
- Best Beginner Quadriceps Workouts With Weight Machines
- Best Beginner Quadriceps Workouts To Get Lean And Burn Fat
- Best Beginner Quadriceps Workouts To Power Lift
- Best Beginner Quadriceps Workouts With Bodyweight
- Best Beginner Quadriceps Workouts With Trx
- Best Beginner Quadriceps Workouts With Garage Gym
- Best Beginner Quadriceps Workouts With Resistance Bands
- Best Beginner Quadriceps Workouts To Build Muscle Mass
- Best Beginner Quadriceps Workouts For Men
- Best Beginner Quadriceps Workouts With Dumbbells
- Best Beginner Quadriceps Workouts To Build Strength
- Best Beginner Quadriceps Workouts With Pvc Pipe