Quad Exercises You Can Do WIthout Weight Equipment

Quad Exercises

Working out any muscle group at home can often times be limited, as most people do not own a lot of fitness equipment. Quad workouts are no exception. Many traditional quad exercises require use of heavy equipment or specialty machines. However, even if you don’t own a lot of exercise equipment, or a gym pass, there are still some excellent quad exercises that you can do from the comfort of your own home. The following exercises will require no extra fitness equipment at all, just open room to work.

Workout Plan

Weightless Squat Exercise - The traditional squat exercise is one of the most popular methods of training the quad muscles. This variation uses the same motions as the traditional squat exercise to give the same effect. Start by standing straight up in a slightly wider than shoulder-width stance, keeping both feet flat on the floor. Raise up both of your hands and place them behind your head. Make sure that your elbows are pointing outward from your sides. Keeping your hands, elbows, and feet positioned, bend at the knees until your quads come parallel to the floor. Then go back up. Be sure to keep your back straight and head forward throughout the entire motion. Start out by doing 5 sets of 20.

High Knee Exercise - The high knee exercise is a football practice standard, also good for working the quads. Start by doing some light running in-place. Make sure that you are running in-place with the exact same motion as if you were running normally. Move your arms and legs. After you have some momentum going, start raising your knees up as high as you can, while still maintaining the run. This should force you to stay completely on your toes. Start out by doing 5 sets of 45 second intervals.

Gravity Bicycle - This is a variation on the bicycle ab exercise, that targets the quad muscles. Start by laying flat on your back. Position both of your arms so that they are rested on the floor, directly at your sides. Move your hands slightly under your butt. Bending at the waist, lift your legs off of the floor until they are at a 90 degree angle with the rest of your body. Move your legs in the same circular motion that you would as if you were riding a bicycle. Do 3 sets of 45 second intervals.

Stair Run - The stair run is just as its name implies, running up a flight of stairs. You may have seen those stair-stepper machines at your local gym. This exercise has the same effect, and it’s the real deal. This is not only a good exercise for the quads but all other leg muscles as well. The closer the steps are together, the more this exercise will work the quads. Run up, walk down. Do 3 sets, running all the way up the stairs. Be cautious with your footing on this one, it’s never fun to go tumbling down a flight of stairs.