Bodyweight Quads Exercises to Build Strength
26 Bodyweight Quads Exercises to Build Strength with ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Squat
It can activate muscles in many areas such as thighs and cores. It's a good workout to straighten your forms before doing other squats!
Beginner - 2
Wide Squat
It is a squat performed with your feet spread wider than a regular squat. You can focus more on your abs and inner thighs than regular squats!
Beginner - 3
Backward Lunge
This is a workout where you sit down while stretching your feet backwards. As you go down, try to focus on your core muscles so that your body doesn't sway.
Beginner - 4
Cross Lunge
It's a workout that can intensively target your hip muscles!
Intermediate - 5
Lunge
It’s excellent for developing coordination of the lower body muscles and is a great exercise for building your glute muscles!
Beginner - 6
Side Lunge
This is a bodyweight exercise that helps develop overall thigh muscles and coordination. It’s also a great exercise for strengthening the gluteus medius!
Beginner - 7
Sumo Squat Floor Touch
It's a workout that helps you increase your squat strength or flexibility!
Beginner - 8
Walking Lunge
This workout is one of the best lower-body workouts. It can help you train the overall lower body muscles and coordinations of different muscles.
Beginner - 9
Wall Sit
It's a workout to lean against the wall. It can strengthen your lower body and core muscles!
Beginner - 10
Box Jump
Jump on both feet to the height of the box. It's harder than you think to use your whole body!
AdvancedBox
Ranked 11–26
- 11
High Knee Lunge on Balance Trainer
It's a workout that can improve knee stability through a Bosu-ball!
AdvancedBOSU Ball - 12
High Knee Squat
It is a workout that uses core muscles along with squats. Lift your knees after squats to target your whole body muscles!
Intermediate - 13
Jump Squat
It's a workout that can get the effects of squats and cardio, and it's an excellent workout for improving basic physical strength and lose weight!
Intermediate - 14
Lunge Jump
It's a workout that you can do at once, including lower body workout and cardio. Even if it's hard, keep the lunge position until the end!
Advanced - 15
Pistol Squat
1. This is an exercise where you must maintain the balance of your whole body while sitting on one leg! 2. It is a representative lower body compound exercise that uses the front of the thigh and glute muscles. 3. It is great for significantly improving your whole-body sense of balance and core stability.
Advanced - 16
Side Raise and Kick
It's a workout to improve balance and coordination with body weight that strengthen thigh and hip muscles!
Beginner - 17
Split Squat
Do squats by splitting your legs.
Beginner - 18
Squat on Balance Trainer
Squats boost your balance while strengthening your lower body and core.
AdvancedBOSU Ball - 19
Box Pistol Squat
Build balance and leg strength by sitting and standing on one leg.
AdvancedBox - 20
Low Lunge
Step back with one foot to perform a lunge.
Beginner - 21
Lunge Twist
Twist your body in the lunge position
Intermediate - 22
Narrow Squat
Do a squat with your feet close together
Beginner - 23
Sissy Squat
This squat targets your quads, particularly engaging the front of your thighs with a deep stretch.
Advanced - 24
Sled Pull
This exercise works your legs, back, and core together.
AdvancedSled - 25
Step Box Leg Curl
This leg curl variation uses your body weight to target your hamstrings.
AdvancedStep Platforms - 26
Weighted Bosu Ball Squat
A squat performed on a Bosu ball with added weight, strengthening your lower body and core at the same time.
AdvancedBOSU Ball
