How to Strengthen Quadriceps

Difficulty: Easy

Instructions

Step 1

One of the easiest ways for beginners to strengthen their quadriceps is to begin by sitting on the edge of a chair. Make sure that nothing is in front of you. With your legs at a 90-degree angle, touching the floor, slowly lift one leg at a time until you have lifted it so that it's completely straight.
Step 2

You'll feel your thigh muscles (the quadriceps) tighten as you raise your leg so that your knee isn't bent. Use slow, controlled motions for the best results.
Step 3

Be sure that you're sitting far enough on the chair that it won't tip over while you do these exercises. If you're too close to the edge of the chair, it may tip and you could fall off the chair and risk hurting yourself. If you're too far back in your chair, you'll have a more difficult time doing these exercises.

Step 1

The squat is a simple exercise that anyone can do to help strengthen their quadriceps. Stand up and place your feet about 2 to 3 feet apart.
Step 2

Slowly bend your knees and lower your body to a 90-degree angle from your knees. If you're not able to lower yourself to a 90-degree angle, just go as low as you can without straining your muscles. As your quadriceps get stronger, you'll be able to go a little lower every day until one day you can lower yourself to a 90-degree angle.
Step 3

While you're lowering your body, keep your upper body straight--no bending. Your upper body may try to bend forward, from your waist, but do your best to keep your back and waist straight and unbent.
Step 4

Beginners often tire after doing as few as 10 squats. If this happens to you, keep going! Know that your body will respond. Try to gradually build your strength until you can comfortably do 15 squats, during three different intervals, three times a week.
Step 5

If you don't have a gym membership or can't get to the gym, you can use handweights such as barbells, to make squats more challenging. You can even hold a can of soup, or fill plastic milk jugs and hold their handles for added weight.

Step 1

Lunges are another great way to strengthen the quadriceps. As a bonus, you'll also strengthen your buttocks. Stand up straight. Take a big step forward, moving one foot out from your body while keeping the other foot in place as if you were walking.
Step 2

Simultaneously bend both knees until the leg that is in front is lowered to a 90-degree angle from your calf. Your front foot will be firmly placed on the ground, your back heel will lift from the ground. While doing the lunge, keep the rest of your body straight. Then return the outstretched leg back to your body while you return to an upright position.
Step 3

Once you are able to do 10 to 15 lunges successfully, you may want to do a walking lunge. This will make the lunges more fun and challenging. Try to build up to doing 15 lunges, three times a day, three days a week for maximum results.
Step 4

If you don't have a gym membership or can't get to the gym, you can use handweights such as barbells to make lunges more challenging.

Step 1

When you're at the gym, you can do both squats and lunges, beefing them up to make them even more challenging and effective. Grab a small set of barbells (or freeweights) at a weight level that is comfortable, yet challenging for you, and hold one in each hand. Then do the squat or lunge while holding the weights.
Step 2

You can also use a long barbell and attach weight plates to it. After attaching the weight plates, place the barbell behind your head, just above your shoulders. Each arm should be bent at the elbow and stretched up, holding the barbell securely with each hand.
Step 3

Gyms typically have pieces of exercise equipment that can help you build strength in your quadriceps. Look for the machines called the "leg press" and the "leg extension." Follow the instructions that are provided by each manufacturer to properly use these pieces of equipment for best results.