5 Best Quadricep Exercises for Beginners × Follow Us Create Notifications New User posted their first comment this is comment text Link Approve Reject & ban Delete Log in Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Gaming Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout Health and Fitness Listicle 5 Best Quadricep Exercises for Beginners By Natalie P. Modified 17 Aug 2022 Follow Us Comment Share Exercises can help you get strong quadriceps. (Image via Unsplash/ Victor Freitas) The quadriceps or quads are a group of muscles in the front of your thigh. They're a relatively large muscle group and are responsible for movements like walking, running, jumping, kicking etc. Strengthening your quads is important not just for aesthetics but also to improve strength and various everyday movements. Best Quadriceps Exercises Here are five best exercises to strengthen your quadriceps. These exercises also strengthen other muscles in the leg to improve the body's overall movement and performance. Let's get started: #1 Squat Here's how it's done: Stand straight with your feet hip-distance apart.Pushing your hips back, drive your knees forward, and squat towards the ground till your thighs are parallel to the floor.Push yourself back up to the starting position, and squeeze your glutes.Perform 12 to 15 reps. #2 Barbell Deadlift It's done as follows: Stand in front of the barbell on the floor.Hinge forward at your hip, with a slight bend in your knee. Keeping your back straight, grip the barbell in both hands.Push the ground away with your legs, and straighten yourself, tucking your hips forward once you’ve stood up.Hinge forward in the same manner, and touch the barbell to the floor again.Perform 12 to 15 reps. #3 Reverse Lunge Here's how it's done: Stand straight with your feet together.Take a step back with your right leg, and drive your right knee towards the floor, driving your left knee forward.Stand back up straight, and bring your right leg to its original position, next to your left leg.Perform 12 to 15 reps on each leg. #4 Bulgarian Split Squat It's done as follows: Stand straight in front of a box or a bench. Get your right foot up on the bench behind you, and try to keep both knees together.Drive your right knee towards the ground while driving the left knee forward.Stand back up on your left leg to return to the starting position.Perform 12 to 15 reps on each leg. #5 Reverse Nordic Curl It's done as follows: Kneel down on the floor, with your knees hip-distance apart. Brace your core and tuck your hips forward. Place your hands on your hips.Lean backward while maintaining the brace in your core. Lean as much as you can without breaking form.Pull yourself back up to the starting position with your quadriceps.Perform 12 to 15 reps. Takeaway Fire your quadriceps up with the aforementioned exercises. Not only will you see improvements in shape and size but also in your ability to move about and perform other exercises. Make sure to eat well, and get plenty of rest for optimal results. Poll : Do you have weak quads? Yes Can't tell 3 votes Edited by Bhargav × Feedback Thank You! Be the first one to comment Follow Us Share Show More Comments GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ Be the first one to comment on this story More from Sportskeeda Fetching more content... 1 Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Gaming Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout No Results Found Get the free App now Manage notifications Popular ‍ Sports (30+) CricketCricket HomeCricket NewsScheduleIND vs SAAUS vs WIENG vs PAKLegends LeagueECC T10County ChampionshipBukhatir LeagueNZ T20 Tri-SeriesWomen's Asia Cup 2022Japan Cricket LeagueWI-W vs NZ-WECT10T20 World Cup FootballFootball HomeNewslettersSK Experts ScheduleEPLNations LeagueLa LigaLigue 1Champions LeagueFIFA WCMLS Bundesliga Serie A WWEWWE HomeNewslettersRumor RoundupRAWSmackDownResultsRosterChampionsWWE Extreme Rules 2022PPV ScheduleAEW EsportsEsports HomeMinecraftOverwatch 2RobloxGenshin ImpactFortniteGTAStreamersFree FirePUBGValorantBGMIPop CultureAnimeGaming TechWiki Guides TennisTennis HomeTennis calendarChina OpenTennis Results TodayATP RankingsWTA RankingsRoger FedererRafael NadalNovak DjokovicSerena Williams MMAMMA HomeUFC NewsONE ChampionshipUFC Fight NightScheduleRankingsResultsUFC Fights TonightONE Championship ResultsONE Championship ScheduleONE Championship Rankings KabaddiKabaddi HomePKL 2022PKL SchedulePKL Points TableKabaddi Rules WikiWiki HomeMinecraft WikiNaruto WikiTikTok WikiYoutube WikiGTA WikiTerraria WikiOne Piece Wiki MoreSportsBasketballIndian FootballNFLMinecraftFormula 1NascarPop CultureCollege FootballHockeyGolfAthleticsBadmintonGymnasticsWrestlingSwimmingTennisShootingBoxingArcheryWinter SportsRobloxSkateboardingKho KhoLifestyle LINKS About Us Write For Us Policies Editorial Standards Journalism Awards Fact Check Affiliate Program Careers CSR Privacy Policy Contact Us Edition: English हिन्दी