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Exercises

Bodyweight quad exercises

Bodyweight quad exercises, from the easiest version to the hardest. Everything here uses your own body as the load, with at most a floor, a wall or a sturdy step.

48 moves47 with 3D demosBeginner 14Intermediate 19Advanced 15

Beginner bodyweight quad exercises 14

Bodyweight squat demonstrated on the 3D figure3D demoBodyweight squatBeginner · No equipmentQuad set (static quads) demonstrated on the 3D figure3D demoQuad set (static quads)Beginner · No equipmentSit to stand from a chair demonstrated on the 3D figure3D demoSit to stand from a chairBeginner · A bench or boxSnapdown to athletic landing demonstrated on the 3D figure3D demoSnapdown to athletic landingBeginner · No equipmentStep-up demonstrated on the 3D figure3D demoStep-upBeginner · A stepStraight-leg raise demonstrated on the 3D figure3D demoStraight-leg raiseBeginner · No equipmentWall sit demonstrated on the 3D figure3D demoWall sitBeginner · A wallDouble Leg Butt Kick demonstrated on the 3D figure3D demoDouble Leg Butt KickBeginner · No equipmentFast Skipping demonstrated on the 3D figure3D demoFast SkippingBeginner · No equipmentRocket Jump demonstrated on the 3D figure3D demoRocket JumpBeginner · No equipmentScissors Jump demonstrated on the 3D figure3D demoScissors JumpBeginner · No equipmentSingle Leg Butt Kick demonstrated on the 3D figure3D demoSingle Leg Butt KickBeginner · No equipment

Intermediate bodyweight quad exercises 19

Box drop landing demonstrated on the 3D figure3D demoBox drop landingIntermediate · A stepBox jump demonstrated on the 3D figure3D demoBox jumpIntermediate · A bench or boxBox push-off jump demonstrated on the 3D figure3D demoBox push-off jumpIntermediate · A stepDeep squat hold demonstrated on the 3D figure3D demoDeep squat holdIntermediate · No equipmentHeel-elevated deep squat (slant board squat) demonstrated on the 3D figure3D demoHeel-elevated deep squat (slant board squat)Intermediate · A stepJump squat demonstrated on the 3D figure3D demoJump squatIntermediate · No equipmentPatrick step-down demonstrated on the 3D figure3D demoPatrick step-downIntermediate · A stepRear-foot-elevated split squat (Bulgarian split squat) demonstrated on the 3D figure3D demoRear-foot-elevated split squat (Bulgarian split squat)Intermediate · A bench or boxReverse lunge demonstrated on the 3D figure3D demoReverse lungeIntermediate · No equipmentSide-to-side box push-off demonstrated on the 3D figure3D demoSide-to-side box push-offIntermediate · A stepSingle-leg hop and stick demonstrated on the 3D figure3D demoSingle-leg hop and stickIntermediate · No equipmentSplit jump (same-leg landing) demonstrated on the 3D figure3D demoSplit jump (same-leg landing)Intermediate · No equipment

Advanced bodyweight quad exercises 15

Alternate-leg bounding demonstrated on the 3D figure3D demoAlternate-leg boundingAdvanced · No equipmentATG split squat demonstrated on the 3D figure3D demoATG split squatAdvanced · No equipmentBurpee demonstrated on the 3D figure3D demoBurpeeAdvanced · No equipmentDepth jump demonstrated on the 3D figure3D demoDepth jumpAdvanced · A stepDepth jump to a second box demonstrated on the 3D figure3D demoDepth jump to a second boxAdvanced · A stepDiagonal bounds demonstrated on the 3D figure3D demoDiagonal boundsAdvanced · No equipmentHill sprints demonstrated on the 3D figure3D demoHill sprintsAdvanced · No equipmentLateral box jump demonstrated on the 3D figure3D demoLateral box jumpAdvanced · A stepPistol squat demonstrated on the 3D figure3D demoPistol squatAdvanced · No equipmentRepeated box jumps demonstrated on the 3D figure3D demoRepeated box jumpsAdvanced · A stepReverse Nordic demonstrated on the 3D figure3D demoReverse NordicAdvanced · No equipmentShuttle runs demonstrated on the 3D figure3D demoShuttle runsAdvanced · No equipment

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Questions people ask

What are good bodyweight quad exercises for beginners?

Start with moves graded easy, such as Bodyweight squat, Quad set (static quads), Sit to stand from a chair. There are 14 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do bodyweight quad exercises at home without equipment?

Yes. 44 of the 48 moves here need nothing but your body, a floor, a wall or a step, for example Bodyweight squat, Quad set (static quads), Snapdown to athletic landing.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.