Here are 5 exercises that strengthen the quadriceps and improve mobility. They are great for both home AND gym workouts!
#1) Heel Elevated Split Squats
As you can see, my knee is tracking well ahead of my toes. I’m also not fully pausing in the top position. This is intentional.
Coaching Tips:
- Get into a split squat position. Elevate the heel of your front foot on a stable surface.
- Be on the forefoot of your back foot.
- Hold onto a pair of dumbbells or kettlebells (or a single dumbbell/kettlebell). Keep your arms rigid, lats engaged, and pretend you are trying to crush something in your armpits.
- On the front foot, while your heel will be elevated, aim to have as much of a tripod foot base as possible. Your weight should be on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning your foot to the floor (and surface).
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now perform a split squat lower yourself down to a range where you are able to maintain proper form.
- When you are performing the split squats, pretend you are “pulling” your body down with your legs.
- Do not relax or lose tension when you are in the bottom position.
- Press your body away from the floor and back to the top/starting position.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.
- In terms of breathing, do what works and feels best for you.
#2) Feet Elevated Band Resisted Leg Extensions From Bear Crawl
This exercise strengthens the quadriceps, improves shoulder/scapular stability, and lumbo-pelvic stability.
Coaching Tips:
- Hold a resistance band in your hands, and loop the band behind your knees. There should be resistance in the band for 100% of the exercise.
- Elevate your forefeet on a bench, couch, or other stable surface.
- Get into a bear crawl position. Your head, torso and hips should be in a stacked position.
- Start so your thighs are relatively vertical, knees are bent, and are several inches above the floor.
- Your hands should be roughly below your shoulders, or slightly ahead. Figure out what works and feels best for you.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Now use your quadriceps and extend your knees. Pause for a count when your knees are fully extended and really contract your quadriceps. Do not let your knees hyperextend, and make sure the movement is smooth and controlled.
- Return to the starting position with complete control. Stop when your knees are just above the floor, and thighs are in a vertical position.
- For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
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#3) Negative 1.5 Rep Heel Elevated Squats
As you can see here, in this variation the knees track well past the toes. This is very intentional.
Coaching Tips:
- Elevate your heels on weight plates, or another stable elevated surface.
- Adopt your preferred foot width and positioning. Your head, torso and hips should be in a stacked position.
- Hold onto a pair of dumbbells or kettlebells (or a single dumbbell/kettlebell). Keep your arms rigid, lats engaged, and pretend you are trying to crush something in your armpits.
- While your heels will be elevated, aim to have as much of a tripod foot base as possible. Your weight should be on the back portion of your feet, and the base of your big and baby toes. Pretend you are suctioning your feet to the floor (and surface).
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now perform a squat and take 3-5 seconds and lower yourself down to a range where you are able to maintain proper form. Stand halfway up, squat back down, and finally, press your body away from the floor and back to the top/starting position (all at normal speed). This is one rep.
- When you are performing the squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.
- Do not relax or lose tension when you are in the bottom position. Many people make this mistake.
- Press your body away from the floor and back to the top/starting position.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.
- In terms of breathing, do what works and feels best for you.
#4) Band Resisted Reverse Nordic Curls
Make sure you can do this using bodyweight only before you add any additional resistance. If you can’t do the concentric (lifting) component, perform the eccentric component only and use assistance on the way up. You can do this by using the sides of a doorframe/squat rack, a TRX, band, etc.
The more you lean back, the more challenging the movement will be. Conversely, the more upright your body remains, the easier the movement will be. Start out very conservatively.
Coaching Tips:
- Place a resistance band over your upper traps and around your shins/ankles. Make sure the band is not sitting on your neck. There should be resistance in as close to 100% of the exercise as possible.
- Your feet can be plantarflexed or dorsiflexed. Do what works and feels best for you.
- Get into a tall kneeling stance. Adopt your preferred knee width. Your body should be in a straight line from your head to knees.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- While keeping your body in a straight line from your head to knees, take 3-5 seconds and use your quads to control the movement as you lower your body down to your full range. Use a range that allows you to maintain proper form.
- Do not relax or lose tension when you are in the bottom position. Many people make this mistake.
- Once you’ve hit the bottom position, use your quads to bring your body back to the top/starting position.
- For the duration of the exercise, your body should remain in a straight(ish) line from your head to knees. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- For the duration of the exercise keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
Here are two modified variations:
#5) Front Foot Elevated Negative 1.5 Rep Split Squats
Having the front foot elevated allows you to use a greater range of motion, and the negative 1.5 rep tempo makes these very challenging! Aim to do most of the work with the front leg. Use the back leg as a kickstand of support.
Coaching Tips:
- Elevate your front foot on a weight plate(s), or other stable surface.
- Get into a split squat position, and adopt your preferred foot width and positioning. Your head, torso and hips should be in a stacked position.
- Hold onto a pair of dumbbells or kettlebells (or a single dumbbell/kettlebell). Keep your arms rigid, lats engaged, and pretend you are trying to crush something in your armpits.
- On the front foot, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor. Be on the forefoot of your back foot.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now take 3-5 seconds and perform a split squat and lower yourself down to a range where you are able to maintain proper form, stand halfway up, squat back down, and finally, return to the top/starting position (all at a normal tempo). This is one rep.
- When you are performing the split squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.
- Do not relax or lose tension when you are in the bottom position. Many people make this mistake.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.
- In terms of breathing, do what works and feels best for you.
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