Quad Exercises for Home Gym

With your back to the bench pad, hook one foot into the strap attachment while leaving the other foot on the pad's edge. Raise your strapped leg upward, keeping the knee locked, until your torso and leg form a 90° angle. Lower slowly, then repeat for reps before switching legs.

Set the squat stand in line with the pad, placing one foot in the middle of the squat pad and the other on the bench pad. Let your bodyweight push you forward as the pad slides up, performing a single-leg squat. Lunge down fully, then drive back up.

Get on all fours with your hands at the top of the pad and feet at the bottom. Place one foot on the squat stand, keeping the other on the pad, and descend as far as mobility allows. Drive hard through your thigh to slide back up higher than your starting position.

Lie with your back on the pad and both feet on the squat pad, a few inches apart. Drive hard into the stand so the pad slides up high, rotating your hips to one side mid-air before landing for the next rep. Alternate rotation direction, and descend fully each time to set up the next explosive push.

Lie with your back fully on the pad, feet shoulder-width apart in the center of the squat pad. Squat down until your hip crease crosses knee level, or as far as mobility allows, keeping your knees tracking outward with your toes. Drive through your whole foot to return to the top.

Get on all fours with your hands at the top of the pad and feet at the bottom. Place one foot on the squat stand while keeping the other leg on the pad, then descend as far as mobility allows. Drive hard through your thigh to return, keeping your core braced and your entire foot in contact with the pad.

Stand sideways with your feet close together on the squat stand, one hand on your hip and the other overhead. Lower your body as far as your ability allows, keeping your knee tracking forward so your thigh doesn't run into the pad. Drive hard through your quads to stand back up.