Exercise library · Quads · At home
Quad exercises at home
28 quad exercises you can do at home, with dumbbells, bodyweight, resistance band and other.
Leg training at home
Legs are the easiest part to train at home, and the hardest to load heavily enough. The bodyweight squat and lunge quickly get easy. That is why one leg at a time is the key: the Bulgarian split squat with your back foot on a chair, the step-up onto a chair and eventually the pistol squat. The slow tempo squat and the wall sit burn without any weights. If you have a dumbbell, the goblet squat is the foundation.
Dumbbells7
Bodyweight17
Assisted pistol squat
Videoalso called box pistolBodyweight Bulgarian split squat
VideoBodyweight lunge
VideoBodyweight reverse lunge
VideoBodyweight squat
Videoalso called air squatChair step-up
Videoalso called chair step upCossack squat
VideoJump squat
VideoJumping lunge
VideoLateral lunge
Videoalso called side lungePistol squat
VideoSingle leg wall sit
TimeVideoSissy squat
VideoSkater hops
Videoalso called lateral boundSquat to calf raise
VideoTempo squat
VideoWall sit
TimeVideo
Resistance band2
Other2
All 40 quad exercises, gym included →
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