Best Quadriceps Workouts With Bodyweight For Women

Burpees are a full-body exercise that combines squats, plank, and jumps. They help build strength and endurance and can be modified for different fitness levels.

How to do it

Burpees are a full-body exercise that combines squats, plank, and jumps. They help build strength and endurance and can be modified for different fitness levels.

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.

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.

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.

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.

Jump Squat is a powerful version of the regular squat that helps strengthen your leg muscles, especially your quadriceps. It adds a jump to the squat, making it a fun and challenging way to improve your fitness without extra weights.

How to do it

Jump Squat is a powerful version of the regular squat that helps strengthen your leg muscles, especially your quadriceps. It adds a jump to the squat, making it a fun and challenging way to improve your fitness without extra weights.

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.

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.

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.

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.

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.

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.

Alternating Lunge Jumps are an explosive exercise that combines lunges with jumps. They mainly work your quads, glutes, and hamstrings while improving your balance and cardiovascular fitness.

How to do it

Alternating Lunge Jumps are an explosive exercise that combines lunges with jumps. They mainly work your quads, glutes, and hamstrings while improving your balance and cardiovascular fitness.

Mountain Climber is an exercise that strengthens your core while improving stability. You start in a plank position and alternate bringing your knees toward your chest, which makes the workout more intense.

How to do it

Mountain Climber is an exercise that strengthens your core while improving stability. You start in a plank position and alternate bringing your knees toward your chest, which makes the workout more intense.

The Weighted Wall Sit is an exercise that strengthens your thighs, glutes, and hamstrings. By adding weight, you increase resistance, which helps build strength and endurance in your lower body.

How to do it

The Weighted Wall Sit is an exercise that strengthens your thighs, glutes, and hamstrings. By adding weight, you increase resistance, which helps build strength and endurance in your lower body.

The Curtsy Lunge is a lower body exercise that targets your quadriceps, glutes, and inner thighs. By stepping one leg behind and across the other, it helps improve stability and balance while adding variety to your workouts.

How to do it

The Curtsy Lunge is a lower body exercise that targets your quadriceps, glutes, and inner thighs. By stepping one leg behind and across the other, it helps improve stability and balance while adding variety to your workouts.

The Pulse Lunge is an effective exercise that strengthens your leg muscles, especially your quads. In this variation, you lower and lift your body without standing up completely, which helps build endurance and strength in your legs.

How to do it

The Pulse Lunge is an effective exercise that strengthens your leg muscles, especially your quads. In this variation, you lower and lift your body without standing up completely, which helps build endurance and strength in your legs.

The Reverse Lunge is a leg exercise that targets your quads, glutes, and hamstrings by stepping backward instead of forward. This variation can be easier on the knees and helps strengthen your lower body as you return to a standing position.

How to do it

The Reverse Lunge is a leg exercise that targets your quads, glutes, and hamstrings by stepping backward instead of forward. This variation can be easier on the knees and helps strengthen your lower body as you return to a standing position.

Wall Sit is a simple exercise that strengthens your thigh muscles (quadriceps). You do this by sliding down a wall until your knees are at a right angle, holding the position without moving. It's perfect for improving endurance in your legs.

How to do it

Wall Sit is a simple exercise that strengthens your thigh muscles (quadriceps). You do this by sliding down a wall until your knees are at a right angle, holding the position without moving. It's perfect for improving endurance in your legs.

The Burpee Broad Jump combines a burpee with a broad jump, working multiple muscle groups like your chest, shoulders, and quads. This exercise builds power and adds cardio to your routine by incorporating an explosive jump forward.

How to do it

The Burpee Broad Jump combines a burpee with a broad jump, working multiple muscle groups like your chest, shoulders, and quads. This exercise builds power and adds cardio to your routine by incorporating an explosive jump forward.