Many people turn to squats to bulk up their quads, but the exercise—which involves bending your knees and pushing your hips back as if you’re sitting down in a chair—isn’t the only way to build your upper leg muscles. Here are some exercises that experts said can strengthen your quads just as much, if not more, than squats.
Steps-ups are just what they sound like: an exercise where you step onto an elevated surface, such as a chair, bench, or aerobic step, with one leg. The movement is similar to stepping onto a curb or sidewalk, said Joe Hribick, DPT, PT, COMT, FAAOMPT, a clinical assistant professor of physical therapy at Lebanon Valley College.
Unlike with squats, where both legs share the workload, step-ups rely on one leg to produce nearly all of the lifting force, according to Hribick. “This unilateral demand significantly increases quadriceps activation on that leg in both the stepping phase and during the controlled lowering phase,” he told Health. The higher the step, the greater the gains.
To safely do a step-up, first choose a step height that lets you keep an upright posture and your knee over your toes, advised Hribick. Then, when stepping up, push through your heel and midfoot rather than relying on momentum. Lower yourself slowly, and gradually increase the step height or bring along some weights as you get stronger.
Next up is the lunge, a single-leg strengthening exercise in which you repeatedly step forward or backward into a split stance while lowering your body straight down. “The front leg takes on most of the work while lowering and returning to standing,” Hribick said.
Because of this, lunges may potentially build more strength than squats, which distribute the workload between two legs.
To perform a lunge safely, start in a stable, hip-width split stance, Hribick advised. Keep your torso upright, then lower straight down while ensuring your knee is placed over your second toe. When standing back up, push down through your heel and the ball of your foot.
Lunges 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 squeeze in a round of open-chain knee extensions. Simply sit on the chair with your back straight and your feet flat on the ground. Slowly extend one leg until it is straight, then lower it to the ground 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 than a squat.
Fredericson advises flexing 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 stress on the patellofemoral joint (PFJ), where the kneecap meets your femur. Overuse may lead to pain and stiffness in the knee, a condition commonly known as “runner’s knee,” which can make everyday activities difficult, according to the American Academy of Orthopaedic Surgeons.
Another excellent quad-strengthening option is the leg press. Closed-chain exercises such as this one are ideal for beginners or people with knee issues because they engage multiple muscle groups, distributing stress across multiple joints rather than a single joint, which helps stabilize your body, Fredericson told Health.
The safest way to do a leg press is to bend from a 0° position—i.e., straight—to about 45°, advised Fredericson. Flexing 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 walk downhill, your quad lights up, according to Robbie Mann, PT, DPT, CMTPT, at FYZICAL Therapy & Balance Centers. He explained that walking downhill works the quads eccentrically, which “is when a muscle is engaged and stays engaged as it lengthens.”
Walking uphill backwards is also beneficial but works in a different way. This movement engages the quad concentrically, which means the muscles contract while shortening, Mann said.
If you aren’t near a hill, walking backwards on flat ground can still strengthen your quads. Keep your knee bent as you move to ensure continuous activation. “This exercise has not taken the quad through its full range of motion but can still challenge folks and encourage great quad strengthening,” Mann said.
Finally, a quick exercise you can do anywhere: the single-leg balance. Simply stand upright, shift all of your weight to 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 the quad, an activation type called isometric,” Mann told Health. Single-leg balances can also improve stability and balance, making everyday activities like climbing stairs, walking over curbs, and running easier, he added.
