Quads exercise · body weight
Quads
The quads is a bodyweight exercise that targets the quads, with the hamstrings and glutes assisting.
- Target muscle
- Quads
- Also works
- Hamstrings, glutes
- Equipment
- Body weight
- Body part
- Upper legs
How to do the quads
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
- Keep your chest up and your back straight.
- Lower yourself until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the quads. The hamstrings and glutes work as secondary muscles. See all quad exercises or every bodyweight exercise.
