Intense 5-Minute At Home Bodyweight Quad Workout | Build Bigger Legs!

By
Yara Mersi
January 5, 2021



Intense 5 Minute At Home Bodyweight Quad Workout

Aliens don’t skip leg day! These 5 exercises will tone, strengthen and sculpt your quads. Your quads are made up of four muscles so varying the exercises, reps, and intensity is crucial to maximize growth.

The following bodyweight workout will fire each of them up so you can build strong, sculpted legs. This workout takes a minimum of 5 minutes to complete, so no excuses!

Total Length: 5 minutes

Intensity Level: High

Equipment Needed: None

Skill Level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one!

Each time you do this circuit, try to beat your reps from the first round. You will get better and better!

1. Jump Squat

Setup:

a) Assume a sturdy standing position with your feet shoulder width apart.

Action:

a) Hinge at the waist to squat down.

b) When your hips dip below your knees, jump as high as you can.

Note—land softly when you are coming back down to protect your knees. Make sure the jump does not sacrifice the depth of your squat.

c) Repeat!

2. Close to Wide Squat Jumps

Setup:

a) Assume a sturdy standing position with your feet shoulder width apart.

Action:

a) Hinge at the waist to squat down.

b) When your hips dip below your knees, jump as high as you can.

c) When you jump up, separate your feet in mid air to transition to a wide squat jump.

c) Repeat narrow and wide squat jumps!

*Kettlebell Optional*


3. Speed Squat

Setup:

a) Assume a sturdy standing position with your feet shoulder width apart. Make sure you keep your torso upright.

Action:

a) Squat down until your hips dip below your knees and come back up quickly. Keep the intensity high but ensure your form is under control. 

*Here’s the form, now speed it up!*

4. Squat Pulses

Setup:

a) Assume a sturdy standing position with your feet shoulder width apart.

Action:

a) Squat down and sit back on your heels.

b) When you reach parallel, come to a quick pause, and start pulsing above and below hip level. The constant tension will make you feel that burn quick!

5. Squat Hold

Setup:

a) Assume a sturdy standing position with your feet shoulder width apart.

Action:

a) Squat down and sit back on your heels.

b) When you reach parallel, hold in this position while squeezing your quads hard.

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Yara Mersi
Blogger at Anabolic Aliens