Workout Routines

The Best Quadriceps Workout for Beginners

Fill out those gym shorts—and bulk up your legs—with this straightforward circuit workout. But be warned: Just because it’s novice-friendly doesn’t mean it’s easy.

The Best Quadriceps Workout for Beginners
Westend61 / Getty
Westend61 / Getty
Duration 35 min
Exercises 5
Equipment Yes

The Workout

Exercise 1

Quadruped Rocking You'll need: No Equipment How to
Quadruped Rocking thumbnail
-- sets
10 reps
-- rest
Get down on all fours and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position and repeat.

Exercise 2

Split Squat
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-- sets
10 reps
-- rest
Step out into a lunge with dumbbells at arm’s length at your sides. Lower your hips by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front leg. Do 10 reps on one leg and repeat with the other.

Exercise 3

Squat Jump
Man doing jump squat.  thumbnail
-- sets
10 reps
-- rest
Stand with feet just outside shoulders and hands behind head. Squat, keeping knees behind toes. Hold for 2 seconds, jump vertically. Land softly in starting squat position, hold 3 seconds and repeat.

Exercise 4

Dumbbell Lateral Slide Squat
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10 sets
-- reps
-- rest
Stand holding dumbbells on your shoulders, with your elbows pointed up. Step to one side and squat back and down with the stepping leg, keeping the other leg straight. Return to starting position by pushing up with the bent leg. Switch sides and repeat th

Exercise 5

Goblet Squat You'll need: Dumbbells, Kettlebells How to
Goblet Squat thumbnail
10 sets
-- reps
-- rest
Hold a kettlebell with two hands against chest. Squat by sitting the hips back and down, keeping the weight in the heels of your feet. Maintain contact between the kettlebell and the chest. Elbows should barely touch knees. Rise and extend through hips.
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