QUAD  EXERCISES

TO HELP KNEE PAIN

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Why Should  You Train Quads?

Strong quads support  everyday movements  and prevent injury  (specifically knee  injuries) and reduce  knee pain.

What Are The  Best Quad Exercises?

✅ Squats ✅ Lunges ✅ Step Ups ✅ Wall Sits

Try the workout 👉

1

HEEL  ELEVATED  SQUAT

Targets: Leg muscles, quads,  glutes, hamstrings, inner  thighs (hip abductors),  chest and core.

How To Do Heel Elevated Goblet Squats Stand with your feet hip width apart. Hold a dumbbell vertically at your chest, elbows tucked in (goblet hold). Engage your core. Inhale as you bend your knees and sit your hips back (as if sitting down in a chair). Aim for 90 degree bends at each knee, focusing on pushing your knees out (not letting them cave in). Keep your torso in an upright position. Exhale as you press through your heels to stand tall, driving your hips forward to return to standing position.

How To Do Heel Elevated Goblet Squats Stand with your feet hip width apart. Hold a dumbbell vertically at your chest, elbows tucked in (goblet hold). Engage your core. Inhale as you bend your knees and sit your hips back (as if sitting down in a chair). Aim for 90 degree bends at each knee, focusing on pushing your knees out (not letting them cave in). Keep your torso in an upright position. Exhale as you press through your heels to stand tall, driving your hips forward to return to standing position.

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FRONT  LUNGE

Targets: Quads, glutes,  hamstrings, calves, and  core muscles.

How To Do Front Lunges Stand with your feet hip-width apart. Hold a dumbbell between both hands at your chest, core engaged. Step your right leg forward, then bend both knees to 90 degree angles, lowering until your front thigh is parallel to the floor. Aim to keep your back straight and chest up. Push through the front right heel to return to the starting position. Repeat, this time stepping forward with the left leg.

How To Do Front Lunges Stand with your feet hip-width apart. Hold a dumbbell between both hands at your chest, core engaged. Step your right leg forward, then bend both knees to 90 degree angles, lowering until your front thigh is parallel to the floor. Aim to keep your back straight and chest up. Push through the front right heel to return to the starting position. Repeat, this time stepping forward with the left leg.

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BULGARIAN  SPLIT SQUAT

Targets: Legs, glutes,  quadriceps muscles, hip  flexors, hamstrings and core.

How To Do Bulgarian Split Squats Kneel in front of your bench or chair, then place your left foot behind you on a chair or bench, shoelaces down. Hold a dumbbell in your left hand. Step your right foot forward (it will vary for everyone, but a little over a foot in front of your bench). Your front thigh will be parallel to the floor. This is the bottom of your movement. Drive through your front right heel, squeezing your right glute to stand tall. Feel your front quad and glute engage to power the movement. With control, bend your knee to lower down back to the starting position (back left knee should lower down close to the ground), to make your front thigh parallel with the ground. Shoulders remain stacked over hips throughout the movement.

How To Do Bulgarian Split Squats Kneel in front of your bench or chair, then place your left foot behind you on a chair or bench, shoelaces down. Hold a dumbbell in your left hand. Step your right foot forward (it will vary for everyone, but a little over a foot in front of your bench). Your front thigh will be parallel to the floor. This is the bottom of your movement. Drive through your front right heel, squeezing your right glute to stand tall. Feel your front quad and glute engage to power the movement. With control, bend your knee to lower down back to the starting position (back left knee should lower down close to the ground), to make your front thigh parallel with the ground. Shoulders remain stacked over hips throughout the movement.

4

STEP UPS

Targets: Quads and all  three parts of the glutes —  the gluteus maximus, gluteus medius, and gluteus minimus.

How To Do Step Ups Start standing, feet shoulder-width apart, core tight and engaged. Step your right foot up onto a bench or chair, planting your right heel firmly on the surface. Using the muscle in your right quad (rather than momentum from your left leg), press through your right heel to stand tall. With control, slowly lower your left foot down to touch the ground, returning to starting position.

How To Do Step Ups Start standing, feet shoulder-width apart, core tight and engaged. Step your right foot up onto a bench or chair, planting your right heel firmly on the surface. Using the muscle in your right quad (rather than momentum from your left leg), press through your right heel to stand tall. With control, slowly lower your left foot down to touch the ground, returning to starting position.

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SINGLE LEG  SQUAT TO  BOX

Targets: Quads, hamstrings,  hips, glutes and core.

How To Do Single Leg Squats to Box Stand in front of the box, couch or bench; feet hip-width apart. Engage your core. Lift your left foot off the ground and extend it slightly forward, engaging your left quad to keep it as straight as possible. Slowly lower your body down towards the box by bending your right leg. As you lower, keep your chest up, and your core engaged. Lower your hips until your glutes lightly touch the box or bench. Then, push through the heel of your right leg to stand tall, returning to starting position.

How To Do Single Leg Squats to Box Stand in front of the box, couch or bench; feet hip-width apart. Engage your core. Lift your left foot off the ground and extend it slightly forward, engaging your left quad to keep it as straight as possible. Slowly lower your body down towards the box by bending your right leg. As you lower, keep your chest up, and your core engaged. Lower your hips until your glutes lightly touch the box or bench. Then, push through the heel of your right leg to stand tall, returning to starting position.

Screenshot Workout

1. Heels Elevated Squat 2. Front Lunge 3. Bulgarian Split Squat 4. Steps Ups 5. Single Leg Squat to Box DO IT: 40 seconds per exercise.

Try this  10-Minute GUIDED WORKOUT  AT HOME

Add this quad burnout onto a lower body workout!