Quads exercises

Bodyweight squat

The move your body's built for — sit down and stand back up. Nail this and you've got the foundation for every…

Reverse lunge

Step back into a lunge — gentler on the knees than stepping forward, and a great way to build single-leg stren…

High knees

Running on the spot with a bit of purpose — knees up, quick feet. A simple way to warm up or add a cardio hit…

Bear crawl

Crawl forward on hands and toes with your knees hovering — a full-body move that hammers your core and shoulde…

Marching wall sit

Hold a wall sit and lift one foot at a time — the march adds a balance and core challenge to the leg burn.

Single-leg wall sit

A wall sit on one leg — all your bodyweight through a single thigh. A serious step up from the standard hold.

Wall sit jab cross

Hold a wall sit and throw jab-cross punches — keeps the legs burning while adding a bit of upper body and card…

Wall sit pulse

A wall sit with small up-and-down pulses — keeps constant tension through your thighs and turns up the burn.