How to Work Quads Without Weights

Co-authored by Dean Theriot

Last Updated: June 23, 2025 References

Doing Lateral Leg Raises

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Using the Lunge

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Squatting

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Tips

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Warnings

The quadriceps femoris is a large group of thigh muscles that run across the front of the femur to the knee. The name, in Latin, means "four-headed muscle of the femur." These strong, lean muscles are commonly known as the quads. Many people build their quads by using free weights and machines. However, there are a number of exercises you can do without heavy equipment. Some of the best exercises to work your quads are lateral leg raises, bodyweight squats and lunges.

Method 1

Method 1 of 3:

Doing Lateral Leg Raises

Make sure your lower body, from waist to ankle, is completely straight. The leg raise is well suited for working the stabilizer muscles in your quads, such as the rectus femoris.^{[1]
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2
Place your left arm forward, resting your palm on the ground. This will help you stay balanced throughout the exercise. You can lay your head on your right arm to get more comfortable.
- Alternatively, you can prop yourself up on your elbow, though you want to be sure you keep the straight line from your hips down to your ankles.^{[2]
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Lift your leg until it reaches about a 45 degree angle. Keep your abs tight as you lift: this will help you stay balanced and keep you from tipping over. Exhale as you lift your leg. Try to keep your leg going up in a straight line, rather than letting it drift to either side.^{[3]
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4
Lower your leg back to the starting position. Continue tightening your abs as you lower your leg and exhale. Lower your leg in a straight line until it touches your other leg.
- Exhaling as you lift and inhaling as you bring your leg back down helps control your breathing. Proper breathing is key for efficient exercise.^{[4]
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5
Hold your leg in the lifted position. You may not have enough leg mass to build a lot of muscle by simply lifting your own leg without weights. In order to build more muscle, hold the up position for 60 seconds or for as long as you can. Do 3-5 sets of this at a time.
6
Do the exercise quickly. Much of your quad muscle is made up of fast twitch muscle fibers, so making quick, explosively fast movements is needed to build those fibers. To do this, perform 3 sets of 20 lifts as quickly as you can.
You'll essentially be following the same steps, just reversed. By exercising each quad the same amount, your muscles are more likely to become equal in strength.

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Method 2

Method 2 of 3:

Using the Lunge

Make sure your weight is evenly distributed between both feet. You can keep your hands on your hips to improve your balance.^{[5]
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Expert Interview} This is the starting position, and the position you'll return to when you complete a rep.^{[6]
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2
Take a step forward with your left foot. Plant your heel first, then roll the foot forward until it's completely flat.
- You should step far enough forward that the distance between your feet is roughly equal to twice the width of your shoulders.
- You should be inhaling as you step forward.^{[7]
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3
Bend your knee. Once your front foot is flat, bend your front knee until it's at a 90 degree angle. As you do this, your rear leg should bend as well, until your rear knee almost touches the ground.^{[8]
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- Keep your front knee aligned directly above your ankle.^{[9]
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4
Return to the starting position. You do this by pushing off of your front foot, extending your leg as you bring it back. You should feel the front of your thigh working to push you back up. You should now stand with your feet shoulder width.^{[10]
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- This counts as one rep.
5
Repeat this process with the other leg. You'll be doing the exact same process, only this time with your right leg going forward. It's important to alternate this way to prevent any muscle imbalances from forming.^{[11]
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- This counts as one rep for the right leg.
6
Lunge again, alternating between both legs. You should aim for 10-15 reps on each, for 2-3 sets. This will give you the best workout for strengthening your quads and improving muscle definition.
- If you have knee problems, or are feeling pain when you do lunges, try reverse lunges instead. The process is essentially the same, except you'll step backwards and bend the knee instead of stepping forwards^{[12]
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Method 3

Method 3 of 3:

Squatting

Point your toes slightly outwards and keep your arms at your sides. Pull your shoulders back, which will force you to keep your back straight throughout the movement.^{[13]
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2
Bend your knees until your thighs are parallel to the floor. Push your butt back and down, like you're trying to sit down on a low box. Keep your abs tight. Bring your arms up in front of you to help you keep your balance and inhale.
- Make sure you don't let your knees go past your toes. This puts additional strain on your knees and could cause an injury.
- If you're not very flexible, you might not be able to reach parallel depth on your squat. That's fine, just go as far down as you can without injuring yourself.^{[14]
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3
Drive through your heels to push yourself back up. Your weight should be in your heels as you push up. This will keep you from tipping over forward and putting too much strain on your knees. Extend your legs until you've returned to the starting position, with arms by your sides.
- Inhale on the way down, and exhale on the way up.^{[15]
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4
Perform 2-3 sets of 10-15 reps. This is the ideal range for a balance of strength building and muscle development. You might not be able to complete all the prescribed reps when you start, which is fine; just do what you can until you work your way up to 10 reps.
- If the bodyweight squat is too easy for you, try the jump squat. The movement is essentially the same, except that as you push up, you jump as high as you can.
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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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Question

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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Tips

Always keep your abs flexed throughout these exercises. This will help you maintain a neutral spine and prevent injury to your back.

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You don't necessary need high-tech compression clothing for these exercises, but comfortable workout clothes are a must.

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Workout on a lightly-cushioned surface for comfort, like a carpet or yoga mat.

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Warnings

Avoid working out your quad muscles alone. If you don't do exercises that target the back of your leg (the hamstrings), you'll have a muscle imbalance in your legs. This could lead to weakness and even injury.

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How to Work Quads Without Weights

Steps

Doing Lateral Leg Raises

Using the Lunge

Squatting

Expert Q&A

Video

Tips

Warnings

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References

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