Bodyweight · Quadriceps
There are 19 bodyweight exercises for the quadriceps here: all compound movements, beginner to intermediate level. Good places to start: Bodyweight Squats and Curtsy Lunges. By level: 10 beginner and 9 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The quadriceps is four muscles: the vastus lateralis (outer thigh), vastus medialis (the teardrop above the inner knee), vastus intermedius (underneath) and rectus femoris. All four straighten the knee; the rectus femoris also crosses the hip and helps lift the thigh.
02
With bodyweight, progress by moving to a harder variation, adding reps or slowing the lowering phase rather than adding weight. Keep the form strict before you make it harder. Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
03
Build around one squat or leg-press pattern, add a single-leg move such as lunges, and finish with leg extensions if you have a machine. Bodyweight and goblet squats are the best starting points for beginners.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the quadriceps and glutes.
Beginner compound bodyweight exercise for the quadriceps, also working the calves, glutes and hamstrings.
Beginner compound bodyweight exercise for the quadriceps, also working the calves, glutes and hamstrings.
Beginner compound bodyweight exercise for the quadriceps, also working the abs, calves and glutes.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes, hamstrings and calves.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Beginner compound bodyweight exercise for the quadriceps, also working the calves, glutes and hamstrings.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes, hamstrings and calves.
Beginner compound bodyweight exercise for the hamstrings, quadriceps and abductors, also working the adductors, glutes and abs.
Intermediate compound bodyweight exercise for the quadriceps and glutes, also working the hamstrings, adductors and calves.
Intermediate compound bodyweight exercise for the quadriceps, also working the hamstrings, lower back and adductors.
Intermediate compound bodyweight exercise for the quadriceps, also working the abs, glutes and hamstrings.
Intermediate compound bodyweight exercise for the abs, hamstrings and quadriceps, also working the calves, glutes and obliques.
Intermediate compound bodyweight exercise for the calves and quadriceps, also working the glutes, hamstrings and lower back.
Intermediate compound bodyweight exercise for the abs, calves, hamstrings, quadriceps, adductors and abductors, also working the lower back.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Intermediate compound bodyweight exercise for the hamstrings, obliques and quadriceps, also working the glutes, abs and adductors.
Intermediate compound bodyweight exercise for the calves, hamstrings, quadriceps and adductors, also working the glutes and abs.
Free GymStreak calculators that go with quadriceps training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
