Q&A for How to Work Quads Without Weights

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How do you exercise your quadriceps?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Exercises which specifically target the quads are squats, leg presses and leg lifts.

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Question

How do you strengthen your quads?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

It's important for the quads to work both the heavy lifting muscles, with exercises like squats, and the fast explosive muscle, with jumping, running and cycling.

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Can you build muscle without lifting weights?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Yes, some of the most effective leg work you can do uses just your body weight. Try jumping side to side, vertical jumping, horizontal jumping and running sprints like on a beep test. Lunges and squats are also great and require no equipment.

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What exercises work your quads?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Cycling, skating, squats, jumps, leg presses, running, playing tennis, or just about any activity which uses your legs, will work the quads.

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What's a good exercise for strengthening your quads?

Dean Theriot
Personal Trainer
Dean Theriot is a Personal Trainer and the Owner of Timberline Fitness in Houston, Texas. With over 25 years of experience in the fitness industry, Dean specializes in personal, group, and sport-specific training. Dean holds a BS in Exercise Physiology from LSU. Dean combines resistance and cardiovascular training with pilates exercises for comprehensive workouts for his clients. His sport-specific training includes football, basketball, and baseball.

Dean Theriot

Personal Trainer

Expert Answer

Stationary lunges may be the best option if you're not using weights. Just make sure your legs are spread far enough that you can keep your forward-positioned knee from traveling past your heel when you're going through the up and down motions.

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I have poor balance from drop foot and would love to toughen up my quads. What can I do in bed or on a firm couch?

Community Answer

Lie on your back and pretend you're riding a bike. Jump onto and off of a box top without using your hands.

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How long do I think it would take to get thicker thighs if I do 50 each?

Community Answer

It totally depends upon your form and diet. Form is also important while performing.Also, result may vary from person to person depending upon one's body structure.

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I had a total knee replacement surgery done after having problems going up and down the stairs and pain by the inner knee. What exercises are good for me?

Community Answer

Start very slowly and be gentle with your knee. Do a little bit of walking, and stretching exercises and try knee exercises. The exercises should all be cleared by your physiotherapist first though.

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