Bodyweight Quads Workout

Warm up first

1. 5 min bike or brisk walk
2. Bodyweight squats — 2 x 12, slow and deep
3. Ramp up to your working weight in two sets

The session

1. 1
   Bodyweight Squat

   Bodyweight · All four heads
   4 × 6-10rest 150s
2. 2
   Wall Sit

   Bodyweight · Vastus lateralis, Vastus medialis
   3 × 30-45 secrest 75s
3. 3
   Sissy Squat

   Bodyweight · Rectus femoris, Vastus medialis
   3 × 10-15rest 75s

Why this order

The heaviest movements come first, while you are freshest: the compound at the top is the one that decides whether the session was worth doing. The 2 isolation movements come after, when being a little tired costs you less. Rest shortens as the movements get smaller: 150 seconds after Bodyweight Squat, 75 after Sissy Squat.

Quads wants 12–20 hard sets a week and 2x per week, so this is a session you can run twice a week and land in that range. More about training the quads.

Same muscle, different kit

• Quads Workout5 exercises · everything a full gym has
• Dumbbell Quads Workout3 exercises · a pair of dumbbells and nothing else