Quad
Exercises For Women
Strengthen and shape your thighs with simple, effective quad exercises you can follow confidently — ideal for beginners and women over 40.
The quads are one of the most important muscle groups for lower-body strength, knee stability and powerful everyday movement. Strong quads improve squats, lunges, leg control and balance, while helping support your hips and protect your joints.
These exercises are perfect for beginners, women over 40, or anyone wanting to feel stronger, move better, and build more defined legs.
Each exercise includes clear coaching cues and links to demonstration videos so you can learn the movement safely and with confidence.
Barbell Squat
Set your feet roughly shoulder-width apart, brace your core, and sit your hips between your heels. Keep your chest lifted, knees tracking over your toes, and drive up through your mid-foot and heels with control.
Leg Extension
Set the pad just above your ankles and keep your back flat against the seat. Extend your legs with control, squeeze your quads at the top, then lower slowly to keep tension on the muscle — no swinging.
Leg Press 45°
Set your feet shoulder-width apart on the platform and keep your lower back flat against the seat. Lower the sled with control until your knees reach around 90 degrees, then press through your heels without locking out fully at the top.
Dumbbell Goblet Squat
Hold the dumbbell close to your chest, brace your core, and sit your hips between your heels. Keep your elbows tucked, chest lifted, and drive up through your mid-foot to stay balanced and controlled.
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These quad exercises are designed for women who want to build leg strength, improve knee stability and develop shape safely. Ideal for beginners, women over 40, and anyone starting or restarting their fitness journey. This page includes simple training cues, clear demonstrations and beginner-friendly quad exercises suitable for home or gym workouts.