Squats: The king of quad exercises! Stand with feet shoulder-width apart, toes slightly outward. Lower your body as if sitting in a chair, keeping your back straight and core engaged. Push through your heels to return to starting position.
Lunges: Great for strengthening individual quads and improving balance. Step forward with one leg, lowering your hips until both knees are bent at 90 degrees. Push through your front heel to return to standing and repeat with the other leg.
Leg Extensions: Target the quads directly using a weight machine. Sit on the leg extension machine and adjust the pad to fit your shin. Extend your leg fully against the resistance and slowly lower back down.
Leg Press: Another machine exercise that works multiple leg muscles, including quads. Sit on the leg press machine and place your feet shoulder-width apart on the platform. Push the platform away with your legs and then slowly lower it back down.
Step-Ups: Use a stair or sturdy bench to step up onto, raising your entire body weight with one leg. Step down and repeat with the other leg.
Wall Sits: Hold a squat position against a wall for an isometric exercise that targets your quads. Engage your core and keep your back straight as you hold the position for 30-60 seconds.
Calf Raises: While primarily targeting calves, calf raises also engage your quads to some extent. Stand on your toes and lower your heels back down slowly. You can perform this exercise with or without weights.