15 Quad Exercises for the Lean And Strong Legs of Your Dreams



If you’re anything like us, you’ve probably devoted some of your precious gym time to toning your thighs. But you might be neglecting another area of the upper leg that’s equally—if not more—important: the quadriceps.

Your quad muscles are located on the front of your legs between your knees and your hips and they’re responsible for everything from keeping your knees in proper alignment (kinda important) to helping you walk, run, and jump like a boss.

RELATED: 10 Strength Moves That’ll Help You Reach Your Ultimate Weight Loss Goals

Since we ladies are blessed with wider hips than most dudes, it often causes weakness in our quadriceps, according to Holly Perkins, C.S.C.S., author of Women’s Health’s Lift to Get LeanThat’s why we asked Perkins for some moves that’ll help make sure this area stays in tip-top shape—while also making our legs look super toned. (Bonus: Perkins lost about 15 pounds doing moves like these!).

Take a look at the video above for some fun exercises you can bust out during your next gym sesh (or while you’re bored watching TV). We’re big fans of the Sissy Squat (not gonna lie, it kind of looks like a pole-dancing move).