Work Quads Without Weights

The quadriceps femoris is a large group of thigh muscles that run across the front of the femur to the knee. The name, in Latin, means "four-headed muscle of the femur." These strong, lean muscles are also known as the quads. Many people build their quads by using weightlifting techniques, such as squats and lunges. There are a number of exercises you can do without heavy equipment at home or at the gym. This article will tell you how to work quads without weights.

Steps

Leg Raises

  1. Lie on the floor on your right side.
  2. Start with your body perfectly straight, and head, shoulders, thighs and calves perfectly aligned. Then, tilt your legs forward slightly, forming a 160 degree angle with your body. This will help you stay balanced in the beginning.
  3. Place your left arm in front of your chest on the floor, palm flat.
  4. Lay your head on your outstretched right arm.
  5. Tuck in your pelvis and flex your stomach muscles.
  6. Exhale and lift your left leg in the air, taking 2 seconds to raise it.
  7. Hold your leg in the air for 2 seconds.
  8. Inhale and lower your leg over 2 seconds.
  9. Repeat 10 times.
  10. Roll over onto your left side and repeat the exercise 10 times.
    • Increase the number of repetitions you do as your quads get stronger. For example, aim to eventually do 25 on each side.
    • Hold your leg in the air for 10 seconds during repetitions to further strengthen your quads.

Lunge

  1. Wear athletic sneakers while doing lunges.
  2. Stand up straight, with your feet hip-width apart and your arms at your sides.
  3. Take a step forward with your right leg and plant it on the ground directly in front of your right hip. Your knee should work toward reaching a 90 degree angle. It should not go past the toes on your right foot.
  4. Inhale and let your left foot come onto the toes until your knee almost touches the ground.
  5. Exhale and lift your right leg back to the starting point.
  6. Alternate lunges on your left and right legs. Start with 10 and work into more repetition.
    • This is an exercise that is often done with free-weights, but it does not need to in order to be effective. For a challenge, choose a flat, long surface like a block and alternate lunges on your right and left legs, walking slowly down the block as you do them.

Squats

  1. Stand straight with your legs hip-width apart. Point your toes slightly outwards. Keep your hands at your sides.
  2. Tighten your stomach muscles and pull your shoulder muscles down and back.
  3. Put your weight on your heels and raise your chest and head slightly.
  4. Inhale. Keep your back flat as you move your hips in a downward motion toward the floor. Stop when your thighs are parallel to the floor.
    • If your back starts to round at any point, get out of the squat and start again. This puts too much pressure on your lower back.
    • If you cannot make your thigh muscles parallel to the floor, that is fine. Go as far as you are able. As your quads get stronger, you will be able to go farther.
  5. Exhale and move up to standing position slowly. Make sure your back is straight.
  6. Repeat 10 times and work into doing more repetitions as you get stronger.
    • This is also an exercise that is often done with free-weights. If you need a challenge, you can do the next exercise instead of using free weights.

Jump Squat

  1. Start with your back straight and your legs hip-width apart. Place your toes slightly outward.
  2. Inhale as you squat down, moving your hips until your thighs are parallel to the floor.
  3. Pause when you reach the bottom of your squat.
  4. Exhale as you jump into the air and clap your hands.
  5. Land on the floor, find your position and start again. Do 10 repetitions and work toward doing more in the future.
    • This is a cardiovascular and strength-training exercise. It should make you short of breath. Stop if you feel you are not using the right form for your squat.

Mountain Climbers

  1. Kneel on an exercise mat or soft floor.
  2. Place your knees hip-width apart with your toes pointed underneath your body.
  3. Place your arms forward, shoulder-width apart in front of your body. Tighten your abdominal muscles and keep your back straight.
  4. Bring your right thigh forward, with foot planted near your right shoulder to stretch your thigh muscles.
  5. Plant your hands and quickly switch your left and right feet, so that you land with your left foot flat on the ground just behind your shoulder. This is similar to a jumping motion.
  6. Switch your feet 10 times every 2 seconds. Rest and do 10 more repetitions.

Tips

  • Always flex your stomach muscles before starting an exercise. This activates your core and supports your spine while you exercise.
  • After you finish doing your quad exercises, do exercises to build up your hamstrings. This will create balanced thigh muscles.
  • Wear loose fitting or flexible clothes to do these exercises.
  • Workout on a lightly-cushioned surface, like a carpet or yoga mat.

Things You'll Need

  • Carpeted floor or yoga mat
  • Athletic sneakers
  • Flexible clothing

Related Articles

  • Work out Chest Muscles Without Weights

Sources and Citations

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