Quads exercises — at home and in the gym
Front thigh muscles straighten your knee and help you sit down and stand up.
Which way is right for you?
Where will you exercise?
What do you have? (You can pick more than one)
Your experience?
✅ Best ways for you
Nothing matches your choices yet. See the other ways below.
All ways
Chair Squat (Sit to Stand)
Sitting down on a chair and standing up without using your hands. As simple as daily life — the best starting point if you are completely new or older.
Bodyweight Squat
The most important no-equipment leg exercise. Move on to this once chair squats feel easy.
Wall Sit
Leaning your back on a wall and holding as if sitting on an invisible chair. No movement, just holding — you will feel your thighs burn.
Step-up (Stair or Step)
Stepping up onto the first stair or a sturdy low step with one leg. It strengthens each leg on its own.
Goblet Squat (Dumbbell)
A squat holding one dumbbell in front of your chest. The weight in front helps you stay upright, so it's the easiest way to learn squatting with weight.
Leg Press Machine
Pushing a platform away with your legs while seated or reclined. Your back is supported, so it's a good first leg machine in the gym.
Barbell Back Squat
A squat with a bar across the back of your shoulders — the most famous gym leg exercise. Try it only after goblet squats feel solid, and always inside a rack with safety bars.