6 Quad-Strengthening Exercises That Aren’t Squats

Many people turn to squats to strengthen their quads, but the exercise, which involves bending your knees and pushing your hips back as if you’re sitting in a chair, isn’t the only way to build muscle in your upper legs. Here are some exercises that experts say can strengthen your quads as much, if not more, than squats.

Step-ups are exactly what they sound like: an exercise in which you step onto an elevated surface, such as a chair, bench, or aerobic step, with one leg. The movement is similar to walking on a sidewalk or sidewalk, said Joe Hribick, DPT, PT, COMT, FAAOMPT, clinical assistant professor of physical therapy at Lebanon Valley College.

Unlike squats, where both legs share the workload, step-ups rely on a single leg to produce almost all of the lifting force, according to Hribick. “This unilateral demand significantly increases quadriceps activation on that leg, both during the walking phase and during the controlled lowering phase,” he said. Health. The higher the level, the greater the gains.

To perform a step-up safely, first choose a step height that allows you to keep an upright posture and your knee over your toes, Hribick advised. Then, as you ascend, push through your heel and midfoot rather than relying on momentum. Lower yourself slowly and gradually increase the height of the steps or bring weights as you get stronger.

Next up is the lunge, a single-leg strengthening exercise in which you repeatedly step forward or backward in a split position while lowering your body downward. “The front leg takes on most of the work when lowering and returning to standing,” Hribick said.

For this reason, lunges can potentially build more strength than squats, which split the workload between two legs.

To perform a lunge safely, start in a stable, hip-width split position, advised Hribick. Keep your torso straight, then lower it while making sure your knee is placed over your second toe. As you stand up, push down on your heel and ball of your foot.

The slots are very adaptable. Hribick recommends adding resistance dumbbells, a barbell, or a weighted vest as your strength improves.

If you have a chair handy, you can easily insert a set of open chain knee extensions. Simply sit in the chair with your back straight and your feet flat on the floor. Slowly extend one leg until it is straight, then lower it to the floor and repeat the movement.

Michael Fredericson, MD, a sports medicine physician and professor of physical medicine and rehabilitation at Stanford Medicine, said this exercise targets the quadriceps, potentially even more so than a squat.

Fredericson recommends bending your knee from a 90° angle on the ground to about a 45° angle in the air. Raising your leg beyond 30° toward full extension (0°) can put excess pressure on the patellofemoral joint (PFJ), where the kneecap meets your femur. Overuse can lead to knee pain and stiffness, a condition commonly known as “runner’s knee,” which can make daily activities difficult, according to the American Academy of Orthopedic Surgeons.

Another great quad strengthening option is the leg press. Closed-chain exercises like this are ideal for beginners or people with knee problems because they work multiple muscle groups, distributing stress across multiple joints rather than just one, which helps stabilize your body, Fredericson explained. Health.

The safest way to do a leg press is to bend over from a 0° position, meaning straight, to about 45°, Fredericson advised. Flexion beyond 45° significantly increases the amount of stress placed on the PFJ, which, again, can lead to runner’s knee.

All you need for this next activity is a hill. When you go down a hill, your quad lights up, according to Robbie Mann, PT, DPT, CMTPT, at FYZICAL Therapy & Balance Centers. He explained that downhill walking works the quadriceps eccentrically, which “occurs when a muscle is engaged and stays engaged as it lengthens.”

Walking backwards is also beneficial, but works in a different way. This movement engages the quadriceps concentrically, meaning the muscles contract while shortening, Mann explained.

If you’re not near a hill, walking backwards on level ground can still strengthen your quads. Keep your knee bent as you move to ensure continued activation. “This exercise didn’t bring the quad through its full range of motion, but can still challenge people and encourage excellent quad strengthening,” Mann said.

Finally, a quick exercise that you can do anywhere: balancing on one leg. Simply stand, shift all your weight onto one leg, then lift your other foot behind you. Hold for 30 seconds, then return to a standing position.

“This is a great way to engage the quad without moving it, a type of activation called isometric,” Mann said. Health. Single-leg balances can also improve stability and balance, making everyday activities like climbing stairs, walking on sidewalks and running easier, he added.