Top 5 Bodyweight Quads Workouts

Getting in the Quads Workouts

The quadriceps or quads in short, is a large muscle group that includes the four prevailing muscles on the front of the thigh. They tend to work together in extending and swinging the leg forward. At the same time, they help to support the knee joint. These are essential muscles required for daily activities such as standing and walking. Hence, it would be useful to get some quads workouts done.

There are a variety of quads workouts you can choose to do. For the purpose of this article, we will focus on bodyweight exercises. Such exercises do not require the gym or any equipment. Instead, you will be making use of your own body weight to get those quads workouts in. Here are the top 5 bodyweight exercises for the quads.


OMG Fitness - Lunges


This exercise actually works all the muscles in the lower body. However, the main focus is still on the quads. Alternate between both legs and do 10 repetitions on each leg.


OMG Fitness - Squat

This is one of the most commonly practiced lower body exercises. Aside from working those lower body muscles, squats also improve on one’s stability. The goal is to hit between 10 to 15 repetitions. Do try to hold the position for about 2 seconds before rising back up each time.

Lateral Lunges

OMG Fitness - Lateral Lunge

Quads workouts do involve back and fourth moment like those in lunges. At the same time, side way movements are essential for building stronger muscles.

Mountain Climbers

OMG Fitness - Mountain Climbers

This exercise is great for building strength in your quads. It will also assist in increasing your endurance.

Jump Squats

OMG Fitness - Jump Squats

These are similar to squats but modified for more advanced quads workouts. After you have reverted to a standing position, you will go a step further by jumping up.

Some of these exercises are a little more challenging than the rest. The key is to perform them properly to prevent any injuries from occurring. If you are uncertain of any of them, seek the assistance of a qualified personal trainer. They will be able to guide you in reaching your fitness goals effectively.

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