A Gym looks great with rows of shiny equipment & various neat machines. However, one doesn’t really need all the fancies to work those quadriceps. Just a pair of dumbbell and your own body weight is enough to build and strengthen those upper leg muscles. Include the following exercises in your daily home workout and see your quadriceps grow. As a general precaution, consult a physician before starting with this exercise program.
1. Step-up
Step-up is the simplest of all Quad exercises. Make sure you find a sturdy platform that is about 16 inches off the ground. Place your foot on the platform and push up through it to raise your body to the platform. Hold this position for 1-2 seconds and return to the starting position. Now switch legs and repeat.
2. Goblet Squat
Position one dumbbell at sternum (the center of your chest) while clutching the top of the dumbbell with both hands. Now hold your feet a little wider than shoulder-width apart, and perform a squat. Inhale as you sit, and exhale returning to standing position. Unlike most exercises, this one will be quite difficult to execute incorrectly.
3. Mountain Climbers
‘Mountain climbers’ is an effective full-body exercise that engages all the leg muscles, including the quads. Begin in a pushup position, with your weight on your hands and toes. Move one leg until your knee is approximately under the hip. Extend the bent leg until the leg is straight and supported by the toe. Now reverse the position of your legs and repeat alternatively.
4. Alternating Dumbbell Lunges
Stand up straight holding two dumbbells in your hands. Step forward with one leg, leaving other leg stationary behind. Lower your upper body down while keeping your torso upright. Do not allow your knee to go forward beyond your toes as you come down. While doing this keep your front shin perpendicular to the ground. Using mainly the heel of your foot, push up and go back to the starting position as you exhale. Now repeat this for the other leg.
5. Wall Sit-up
The wall-sit is a great exercise to target the entire thigh area. Slide your back down the wall. Now slowly bend your knees until they are bent at about a 90-degree angle. While doing this, ensure that your thighs are parallel to the ground, making you appear that you are sitting on an invisible chair. This position will strengthen your quadriceps and will empower them for jumping and running.