Best Quadriceps Workouts With Flat Bench For Women
About
This workout uses a flat bench, a versatile piece of equipment that aids in accessing a variety of exercises when combined with tools like free weights or resistance bands.
The primary focus is on the quadriceps, the muscles located at the front of the thigh responsible for knee extension and hip flexion.
Exercises presented are tailored for women of average statistics (5'5", 140lbs, 34 years old), though individual variance should be considered.
By following this plan, one can effectively target and strengthen the quadriceps for improved lower body power and stability.
Workout 1
Quadriceps
Barbell Step Up
12reps22.5lbs22reps22.5lbs32reps22.5lbs42reps22.5lbs52reps22.5lbs
Bulgarian Split Squat
18reps15lbs28reps15lbs38reps15lbs
Bodyweight Bulgarian Split Squat
18reps28reps38reps48reps58reps
Loop Band Leg Extension
14reps24reps34reps
Dumbbell Bulgarian Split Squat
112reps30lbs212reps30lbs312reps30lbs
Dumbbell Step Up
112reps10lbs212reps10lbs312reps10lbs
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Generate My PlanThe 6 Best Quadriceps Exercises with Flat Bench for Women
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1. Barbell Step Up
SETS LOGGED572,806Quadriceps Strength89 mScoreQuadriceps
Barbells
Flat BenchThe Barbell Step Up is a great exercise for building strength in your thighs, glutes, and hamstrings while improving balance. By using a barbell, you add extra resistance, which helps build muscle endurance in your lower body.
How to do it
The Barbell Step Up is a great exercise for building strength in your thighs, glutes, and hamstrings while improving balance. By using a barbell, you add extra resistance, which helps build muscle endurance in your lower body.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs2. Bulgarian Split Squat
SETS LOGGED822,003Quadriceps Strength96 mScoreQuadricepsBarbellsFlat BenchThe Bulgarian Split Squat is a lower-body exercise that targets your quadriceps and helps build strength, power, and stability. By placing your back leg on a bench, it challenges your balance and enhances the workout.
How to do it
The Bulgarian Split Squat is a lower-body exercise that targets your quadriceps and helps build strength, power, and stability. By placing your back leg on a bench, it challenges your balance and enhances the workout.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs3. Dumbbell Step Up
SETS LOGGED1,108,481Quadriceps Strength93 mScoreQuadriceps
DumbbellsFlat BenchThe Dumbbell Step Up is an exercise that strengthens your thighs while holding weights. It helps you improve stability and balance by targeting your leg muscles effectively.
How to do it
The Dumbbell Step Up is an exercise that strengthens your thighs while holding weights. It helps you improve stability and balance by targeting your leg muscles effectively.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs4. Bodyweight Bulgarian Split Squat
SETS LOGGED45,758Quadriceps Strength53 mScoreQuadricepsFlat BenchThe Bodyweight Bulgarian Split Squat is a lower body exercise that works your thighs and glutes. By placing one leg on a bench behind you, you enhance balance and focus on strength without using weights.
How to do it
The Bodyweight Bulgarian Split Squat is a lower body exercise that works your thighs and glutes. By placing one leg on a bench behind you, you enhance balance and focus on strength without using weights.
5. Dumbbell Bulgarian Split Squat
SETS LOGGED880,352Quadriceps Strength97 mScoreQuadricepsFlat BenchDumbbellsThe 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, Weight18reps15lbs28reps15lbs38reps15lbs6. Loop Band Leg Extension
SETS LOGGED2,037Quadriceps Strength67 mScoreQuadriceps
Loop BandsFlat BenchThe 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.
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