Get Stronger Quads From Home - Quad Exercises Meghan Callaway

This week I’m sharing 5 exercises that strengthen the quads. These exercises, which require minimal equipment, can also be done at the gym.

#1) Band Resisted Reverse Nordic Curls

This exercise strengthens the quads.

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. ⁣
Get into a tall kneeling stance. Adopt your preferred knee width. Your head, torso, hips, and knees should be in a stacked position. While I prefer to keep my feet plantarflexed, do 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), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.⁣⁣ ⁣⁣⁣⁣⁣⁣
⁣Now, 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.⁣⁣ ⁣⁣⁣
⁣Once you’ve hit the bottom position, use your quads to bring your body back to the starting position.⁣⁣ ⁣⁣⁣
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.⁣⁣⁣
For the duration of the exercise, do not allow your lower back to hyperextend, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from side to side.⁣⁣ ⁣⁣ ⁣⁣⁣⁣⁣
Maintain control at all times.
In terms of breathing, do what works and feels best for you.⁣⁣⁣

#2) Goblet Box Squats With Focus On Quads

This exercise strengthens the quads, glutes, and hamstrings. I made this exercise more quad dominant by keeping my torso in more of an upright position, and allowing my knees to travel well past my toes. To be clear, this is being done very intentionally. I am maintaining a tripod foot base for the duration of the exercise, and am not allowing my weight to shift to my forefeet. Avoid this position if it bothers your knee. Instead, you can do more of a hip dominant squat where your knees are in closer proximity to your heels, your hips are farther behind your heels, and your torso has more of a forward lean.

Coaching Tips:

Stand relatively close to a bench, box, chair, or other stable elevated surface. Choose a height that allows you to perform the exercise using proper form.
Hold onto a weighted object(s), and in a goblet position. For the duration of the exercise, keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits.
Adopt your preferred foot width and positioning. Your head, torso and hips should be in a stacked position.
Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.
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 tuck your ribs towards your hips (close the space in your midsection).
Now perform a squat and lower down to the surface. Once your hips come into contact with the surface, pause for a count and gain control. Do not allow your body to rock backwards.
Then press your body away from the floor and back to the starting position.
Keep your torso in a relatively upright position.
Exhale after you have pressed away from the floor and are approaching the top position.
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 weight to shift to one side of your body.
Maintain control at all times.
Do not allow your knees to fall inside or outside of your feet. In this variation, in the bottom position your knees will likely be ahead of your toes. The key is that you do not allow your weight to shift to the front of your feet, and your heels must not leave the floor.

Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!

BUY NOW

#3) Band Resisted Split Squat/Sissy Squat Combo

This split squat variation is extremely quad dominant. Unlike regular split squats, you will be on the forefoot of your front foot, your heel will be elevated off the floor, and your knee will be well ahead of your toes. Avoid this position if it bothers your knee. Instead, do regular split squats.

Coaching Tips:

Place a resistance band over your upper traps and around the middle of your foot. Make sure the band is not sitting on your neck. There should be resistance in as close to 100% of the exercise as possible. ⁣
Get into a split squat position. Your head, torso and hips should be in a stacked position.
Adopt your preferred foot width and positioning. Unlike regular split squats, you will be on the forefoot of your front foot, your heel will be elevated off the floor, and your knee will be well ahead of your toes.
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 tuck your ribs towards your hips (close the space in your midsection).
Now perform a split squat and lower yourself down to the bottom position. In the bottom position, your knee should be well ahead of your toes.
Exhale after you have pressed away from the floor and are approaching the top position.
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, remain on your forefoot, and do not allow your heel to touch the floor.
Maintain control at all times.
Do not allow your knee to fall inside or outside of your foot.

#4) Skater Squat Step-Down Combo

This exercise strengthens the quads, glutes, and hamstrings, and improves balance.

Coaching Tips:

Stand on a coffee table, chair, or other stable elevated surface. The surface should be high enough so you can achieve your full depth during the step down.⁣⁣ ⁣⁣ ⁣⁣
Stand on one foot, and have a slight bend in your knee. As for the non-working leg, keep it bent and close to the midline of your body. Contract your hamstrings and glutes on this side.⁣⁣ ⁣⁣ ⁣⁣
Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning your foot to the surface.⁣⁣ ⁣⁣ ⁣⁣⁣
Extend both of your arms, and make fists (this will help you keep your torso and upper body in a more stable position).
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 skater squat and lower to a depth that allows you to maintain proper form, then press away from the surface and return to the starting position.⁣⁣ ⁣⁣ ⁣⁣
Once you get to the top position, extend your non-working leg. Contract your quads and glutes on this side.⁣⁣ ⁣⁣ ⁣⁣
⁣ ⁣⁣Now perform a single leg step-down and go to a range that allows you to maintain proper form, then press away from the surface and return to the starting position.⁣⁣ ⁣⁣ ⁣⁣
⁣Ideally, stop before your foot touches the floor, but lightly touch the floor if you need some assistance.⁣⁣ ⁣⁣
⁣ ⁣For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣⁣
Maintain control at all times.
In terms of breathing, do what works and feels best for you.

#5) Band Resisted Zercher Squats

This exercise strengthens the quads, glutes, and hamstrings, and improves lumbo-pelvic stability.

Coaching Tips:

Place a resistance band under the mid/back portion of your feet, and rest the band in the crook of your elbows. There should be resistance in the band for 100% of the exercise.
Keep your forearms parallel, and pointing up towards the ceiling. Maintain this position for the duration of the exercise.
Adopt your preferred foot width and positioning. Your head, torso and hips should be in a stacked position.
Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.
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 tuck your ribs towards your hips (close the space in your midsection).
Now perform a squat and lower yourself down to a range where there is still resistance in the band.
When you reach your full depth, press your body away from the floor and back to the starting position. Lower does not mean better if your form deteriorates.
When you are performing the squat, aim to sit between your heels, and keep your torso in a relatively upright position.
Exhale after you have pressed away from the floor and are approaching the top position.
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 weight to shift to one side of your body.
Maintain control at all times.
Do not allow your knees to fall inside or outside of your feet. Also, in many instances it is perfectly all right if your knees are above, or even slightly in front of your toes. The key is that you do not allow your weight to shift to the front of your feet, and your heels must not leave the floor.