FitGAG readers don’t skip leg day! These five exercises will tone, strengthen, and shape your quads. You can maximize your quad growth by varying the intensity, reps, and number of exercises.

This bodyweight workout will get your legs moving to have strong and sculpted legs. You have no excuses; this workout only takes 5 minutes.

Total Length: 5 Minutes

Intensity: High

Equipment: No equipment required

Experience Level

Beginner

Perform this exercise three times. After each workout, take a break for three minutes and then return to the beginning.

Intermediate

Perform this workout four times. After each workout, take 2 minutes to rest and then return to the routine.

Advanced

Perform this workout four times. After each workout, take a minute to rest and then return to the routine.

5-Minutes Quad Workout At Home

Each of the following exercises should be completed in 60 seconds. Then, transition to the next exercise with no rest. Take a break if you feel the need.

Try to beat your previous rounds each time you complete this circuit. You’ll get better every time you do this circuit.

#1 Jump Squat

Setup

• Stand tall with your feet shoulder-width apart.

Instruction

1. To squat, bend at your waist.
2. Jump as high as possible when your hips are below your knees.
3. To protect your knees, land softly as you come back up. You should not let your squat go down by jumping.
4. Repeat!

#2 Close To Wide Squat Jumps

Setup

• Stand tall with your feet shoulder-width apart.

Instruction

1. To squat, bend at your waist.
2. Jump as high as possible when your hips are below your knees.
3. To transition to a wider squat jump, lift your feet up as you jump.
4. Continue with narrow and wide squat jumps.

#3 Speed Squat

Setup

• Stand tall with your feet shoulder-width apart. Keep your torso straight.

Instruction

1. Slowly squat until your hips are below your knees. You should keep the intensity up but maintain control of your form.

#4 Squat Pulses

Setup

• Stand tall with your feet shoulder-width apart.

Instruction

1. Lie down on your back and lean forward.
2. Once you reach parallel, pause and then start pulsing above or below your hip level. You will feel the burn quickly from the constant tension.

#5 Squat Hold

Setup

• Stand tall with your feet shoulder-width apart.

Instruction

1. Lie down on your back and sit back on the heels.
2. Hold the position until you reach parallel while pressing your quads hard.