Gym bodies are not easy to make. Well, every fitness enthusiast has been in this position. Even after hours in the gym, we do not get those strong quads.
The quads in the front of your thighs are vital for those physical activities. Strengthening these muscles helps improve athletic performance and balance.
So, how do we build these hidden leg muscles? Well, we're here to help as we explore the five best quad exercises for beginners.
5 Best Quad Exercises for Beginners
Bodyweight Squat
Squats are your best friend when it comes to legs and quads. The bodyweight squat is another exercise in which you lower your body into a squat position using your body weight for resistance. It also helps to target other parts of the lower body.
Additionally, this versatile exercise can be done from anywhere without the need for equipment. You squat correctly by keeping your feet apart, keeping your back straight, and lowering your knees and hips until the thighs are parallel to the ground.
Avoid mistakes like keeping your knees inward or not maintaining the position of things.
Lunges
Lunges are yet another version of a just-like squat. However, there is a slight twist here: you step forward or backward into a split stance with keens at the 90-degree angle.
The best part about this quad workout is the different variations, such as forward, backward, and walking lunges, that engage different muscle groups of the lower body.
You start by keeping your shoulder feet apart, stepping forward or backward, lowering your hips until your knees form a 90-degree angle, and then returning to the initial position.
Leg Press
The leg press is a workout that can be done in a leg press machine or on a weighted platform. It involves pushing the body away from the legs.
But among all the exercises to build quads, this is quite interesting. It effectively works on your upper body and core. You start with a controlled range of motion and later give an effective way to increase the strength of the lower body without the balance challenges of free weight exercise.
You adjust the seat and footplate until your knees bend at 90 degrees when your legs extend. In the beginner stage, start with the lightweight until you master the movement.
Bonus Content: Best Leg Press Machine Workouts
Step ups
Step-ups are a functional lower-body workout that strengthens the upper body. This simple yet effective quad workout maintains balance and coordination.
However, it requires maintaining proper form during the workout. Stand and place a foot on the bench. Push through the heel of the elevated foot to lift your body and carefully lower yourself back down to the starting position.
The best reward of this workout is that it mimics daily activities to improve mobility. At the same time, it engages every muscle of the lower body and builds strength in them.
Before starting this, please stay low and focus on enjoying the workout. Later, progress gradually to gain that confidence in the workout,
Wall sits
Among all these exercises, wall sits are quite neglected and are quite effective quad exercises for beginners. It is an isometric workout to target those quads. It is very simple to perform as you lean against a wall with your feet positioned and a few feet away from the wall and keep your body bent and knees at 90 degrees.
In addition to this, you should also carry some weight, such as plates or dumbbells, to add variation to this workout. This kind of variation brings diversity to your workout.
However, it is better for beginners to start slowing down with a shorter duration and increasing their strength, which improves over time.
Putting it All Together
Quads workouts are one of the best ways to start building those sculpted legs. But it is better to enjoy your journey at the gym and exercise. It takes time and consistency to benefit from each workout, from muscle development to improved balance.
Remember to listen to your body and start with manageable weights or variation and find the pace in your workout.
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