5-Minutes Quad Workout At Home: Build Stronger Legs

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

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

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#2 Close To Wide Squat Jumps

https://www.youtube.com/shorts/7MfWxpcXpaU

Setup

Stand tall with your feet shoulder-width apart.

Instruction

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

#3 Speed Squat

Setup

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

Instruction

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

Lie down on your back and lean forward.
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

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

Author

Todd Miller
Todd Miller is a CrossFit Level 2 Trainer with a Bachelor's degree in Kinesiology from the University of Colorado, Boulder. He has been a CrossFit athlete and coach for over 8 years, and he is passionate about helping people achieve their fitness goals and improve their overall health and wellness. As an author at FitGAG, Todd shares his knowledge and expertise on a variety of topics related to CrossFit, including functional fitness movements, Olympic weightlifting, and overall health and wellness. He believes that CrossFit is a fun and effective way to improve overall fitness and well-being, and he strives to inspire his readers to incorporate CrossFit into their fitness routines. Through his articles, Todd aims to provide his readers with practical tips and strategies for optimizing their performance and achieving their fitness goals.
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