Bodyweight Squats And Wall Squats Are Some Of The Best
Quadriceps Exercises

Quadriceps exercises target the muscles -hint- front of your legs as primarily emphasis,but they do train the other muscles overall.

The quadriceps muscles are the following:

- Rectus femoris

- Vastus lateralis

- Vastus intermedius

- Vastus medialis

Like I mentioned before, even though the quadriceps exercises put more emphasis on the front leg muscles -quadriceps-, however they are also effective to work your leg stabilizer* and synergist** muscles.

That is why I promote using the bodyweight sqauts and wall squats as some of the best thighs training. So, I urge you not to underestimate these two simple and -no tools needed-, yet very effective as part of your bodyweight legs workout.

*Stabilizer muscles surround your joints and their specific task to flex/contract to stabilize the body part area so other body limb(s)can move freely without the worry to wobble or even worse to fall down.

**Synergist muscles have an assisting type of job to help the primary mover muscle.

Body Weight Squats

- Feet straight and hip-width apart or wider, hands behind your head or around your waist.

- Squat all the way down until your thighs are parallel to the floor (or even lower if there’s no stress on the lower back) then push back upward.

- Take about 2-3 seconds going down and 1 second going up.

You can start with 1-2 sets of 10-12 reps and increase your sets and reps whenever it gets less challenging.

You can make this great exercise an endurance (aerobic) or more toward of a strength style exercise. How you ask?

Let me give you a true life example;

some of my clients can perform 5 minutes to 30 minutes of non stop of body weight squats (it took a lot of practice but it’s very possible)as a strength endurance workout.

With the same exercise I can add resistance (using tube, bands, etc) or manipulate the speed of the repetition (going down slower 4-5 seconds).

There are other methods to manipulate the body weight squats, but for now that is more than enough for you to exercise with.

Wall Squat

Front view-notice the feet are pointing straight-

Side view-notice how the knees are over the ankles-

- Feet hip-width apart, stand close to a wall with your back against it

- Squat down while your back is rubbing against the wall until your sre knees bent at a 90 degree angle

- Your ankles (not your toes) and should be underneath your knee joints and your back flat against the wall

Hold for 1 minute and work your up to 3 or 4 minutes.