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How to Strengthen and Tone Your Quads Fast?

Whether you’re new to workout or you’re a professional athlete, your quads are a vital muscle group to pay attention to. Take a look at the best at-home exercises to strengthen and tone your quadriceps muscles.

How to Strengthen and Tone Your Quads Fast?

Everything from getting out of a chair to strolling or running requires these muscles to work.Keeping your quads strong can help reduce stress on your knees and move forward the steadiness of your kneecaps. It can also move forward your athletic performance in numerous ways. Luckily, putting together an exercise schedule for your quads doesn’t require much. In fact, numerous workouts that focus on this muscle group can be done with just your body weight. Take a look at the best at-home exercises to strengthen and tone your quadriceps muscles.

You'll perform all of the following workoutsin the comfort of your home with no extraordinary equipment. If you want to make some of these exercises more challenging, you can use dumbbells.

1. Walking Lunge

The walking lunge is a basic workout that helps boost your leg and core strength. You'll make it simpler as it waslunging halfway down. You'll be able to make it more challenging by using dumbbells.


  • Stand tall with your feet shoulder-width apart. Put your hands on your hips, or if you’re holding dumbbells, keep them to your sides.
  • Step forward with one foot and sink until your front knee is at 90 degrees and your back shin is parallel to the ground.
  • Pause for a moment before talking a lunging step forward with your opposite foot.
  • Continuing alternating sides as you lunge forward.

2. Squat Jump

Squat hops are a great workout for building your lower body power. For this workout, you'll start with 5 reps per set rather than 10.


  • Set up in a squat position with your feet shoulder-width apart and your hands in front of you.
  • Squat down until your thighs are almost parallel to the ground and then powerfully jump upward.
  • Lend softly with a slight bend in your knees before repeating.

3. Bodyweight Squat

Bodyweight squats are one of the most excellent all-around exercises for strengthening your core and lower body. If at first, you discover it as well challenging, you'll be able to make the exercise simpler by lessening the depth of the squat.


  • Stand with your feet shoulder-width apart and toes facing slightly outward. Keep your arms at your sides, on your hips, or in front of you.
  • Push your hips back as if you’re sitting back into a chair while keeping your core tight and chest up.
  • Stop when your thighs are parallel with the ground and pause for a moment.
  • Push through your heels until you return to the starting position.

4. Step-up

Step-ups are a great way to work on your knee stabilization. Using a lower box makes the exercise much easier.


  • Find a box, step, or some other solid surface that’s about knee-high.
  • Put one foot on the object and step up, aiming to keep your knee aligned with your ankle and not letting it collapse inward.
  • When you step up, focus on driving through your heel and keep a tall posture as you push your opposite knee upward until it’s at the same height as your hip.
  • Step back down and step up again with your opposite foot. Continue alternating throughout your set.

About The Author

Shreyasi Maiti

Shreyasi Maiti is a Content Specialist working with Body & strength. She is a rare multi-tasker you’ll come across. Along with a dancer by passion, she enjoys writing .. Read More..


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