12 Quad Exercises That Melt Away Fat and Shape Your Thighs

12 Quad Exercises That Melt Away Fat and Shape Your Thighs

quad exercisesExercises

Quad exercises help shape your thighs, helping you reach your goals and feel better about yourself. You’ll notice an improvement in the shape of your thighs as you tone the large area of your legs. With regular exercise, you’ll experience continued improvement in the appearance of your body.

The four muscles on the front of your thigh make up your quadriceps. They help raise your thigh and extend your knee, allowing flexibility and movement. By targeting this muscle group during exercise, you’ll promote the balanced development of all four.

While you can’t melt away fat in only one area of the body, these quad exercises will help burn calories. You’ll melt away fat all over your body while toning your thighs at the same time. Since this group of muscles is so large, toning it burns lots of calories compared to other areas.

These quad exercises can help you melt away body fat and shape your thighs. Consistency when exercising leads to results, so implement some of these exercises into your routine two or three times each week. Before you know it, you’ll notice that your thighs are more sculpted and defined.

Quad Exercises That Melt Away Fat and Shape Your Thighs

Are you ready? Let’s get to it!

1. Short Arc Quad Exercises

This exercise helps with properly contracting your muscles, preventing pain and injury. It also helps tone and defines the area.

You’ll need a yoga block, basketball, or something similar to prop your knee on. As you support your knee, make sure its back stays against the item even as you start moving. If you want more of a challenge, you can add a small cuff weight to your ankle.

How to Do It

  • Start by lying on your back with your yoga block beneath one bent knee
  • Slowly straighten the bent knee, keeping the prop beneath it
  • As you straighten it, tighten your muscles and point your toes toward the ceiling
  • Hold the position for five seconds before slowly lowering your leg, and repeat 15 times on each leg

2. Burpee

Burpees are a fat-burning exercise that engages every muscle of your body. They’re also an excellent way to build strength and tone muscles.

How to Do It

  • Start in a squat position, keeping your palms flat on the ground
  • Kick back your feet so that you’re in a plank position, but keep your arms extended
  • Return your feet to the starting position
  • Stand up
  • Repeat the exercise 10-20 times

3. Squats

Squats are great for your legs, thighs, and core, making them a well-rounded exercise. They build and tone muscles, helping you achieve the healthy shape you’re looking for. Plus, squats burn lots of calories, helping with fat loss.

You’ve likely heard of many variations of squats, but learning the basics is essential for preventing injury. Once you’re comfortable with the proper form and range of motion, you can increase the intensity by mixing it up.

How to Do It

  • Start with your feet hip-width apart.
  • Reach your arms back and move into a sitting position, as if you were sitting on a low stool with your hip crease just below your knees
  • Keep your core tight and avoid bringing your knees forward
  • Return to the start position and repeat 15 times for a complete set

couch squat

4. Curtsy Lunge Quad Exercises

This exercise targets your inner thighs and helps with stabilizing your hips. It improves your overall posture, too, allowing you to feel better overall.

How to Do It

  • Start by standing straight.
  • Move your left leg behind you and to the right, crossing your thighs
  • Bend both knees as if you are doing a curtsy
  • As you bend, place your palms together
  • Repeat the exercise using your opposite leg, completing one rep
  • Do three sets of 12 to 15 reps, taking breaks in between sets

5. Straight Leg Raises

This simple exercise is a great way to get your quad muscles working. Once you get comfortable with the straight leg raise, you can add weights to your ankles.

How to Do It

  • Lie flat on your back
  • Bend one knee to a 90-degree angle with your foot flat on the floor
  • Keep your other leg straight with your toes pointed toward the ceiling
  • Lift the straight leg off the floor using the front thigh muscles and hold for five seconds
  • Lower your leg to the floor, and repeat 10-15 times

6. Step Ups

This exercise uses many of the same muscles you use for a squat. However, you’ll use these muscles differently, strengthening weak areas. Step-ups help promote balance and stability while burning calories and shaping your thighs.

You will need something to step onto at least 12 inches high. If the exercise is too easy, consider adding resistance by holding dumbbells. You can also use a taller step to increase the intensity.

How to Do It

  • Place one foot on the step and push through your heel to stand all the way up
  • Bend your free knee up so that you are standing on one leg
  • Put your free leg back down and return to a starting position
  • Repeat this 15 times, and then switch feet

7. Glute Kickback Quad Exercises

This exercise strengthens your muscles, beneficial for any experience level. Focus on keeping your head facing forward throughout the movement. When you extend your leg, keep it parallel to the floor.

How to Do It

  • Kneel on the floor or an exercise mat, keeping your hands directly under your shoulders
  • Keep your back parallel to the floor.
  • Raise your heel toward the ceiling, and hold this position for a few moments
  • Return to the starting position and repeat with your other leg, doing 10-15 reps on each side

8. Leg Extension Quad Exercises

The leg extension machine is popular at the gym, but you can achieve the same results at home. You’ll need at least one set of dumbbells, a foam roller or rolled towel, and a solid chair. It helps melt away fat and build up your quads.

Doing two sets of leg extensions at the end of your exercise routine can boost your results. However, don’t keep pushing until you experience muscle fatigue because it can lead to injury. Aim to feel a burn, and then allow your muscles to rest.

How to Do It

  • Find a chair, bench, or any other solid surface to sit on
  • Put a dumbbell in front of your feet on the floor
  • Place a rolled towel or foam roller just above the back of the knees to elevate your legs and increase the range of motion
  • Shift into a sideways seat position, making sure the rolled towel stays in position
  • Use your feet to lift the dumbbell, pushing your heels into the ground to get started
  • Retract your muscles as you raise and lower the dumbbell, holding it at the top for a few moments
  • Repeat the exercise 15 times, rest, and do it for another 15 reps

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