90 Minutes Advanced Quads Workout with No Equipment
A 90 minutes fat loss workout targeting your quads using no equipment equipment. 7 exercises, 21 total sets, designed for advanced lifters.
90 Minutes
Duration
21
Total Sets
10-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand with feet shoulder-width apart and toes turned out 15-30 degrees.
- Initiate the movement by breaking at the hips and knees simultaneously.
- Keep your chest up and arms extended in front for counterbalance.
Stand tall with dumbbells at your sides or a barbell on your back.
Form cues
- Stand tall with dumbbells at your sides or a barbell on your back.
- Step backward and lower your back knee toward the ground.
- Front shin should be roughly vertical at the bottom.
Stand about 2 feet in front of a bench with your rear foot elevated on it.
Form cues
- Stand about 2 feet in front of a bench with your rear foot elevated on it.
- Lower your back knee toward the floor until your front thigh is parallel.
- Keep your front knee tracking over your toes — slight forward knee travel is fine.
Stand with your back flat against a wall and feet about two feet in front of you.
Form cues
- Stand with your back flat against a wall and feet about two feet in front of you.
- Slide down until your thighs are parallel to the floor and knees are at 90 degrees.
- Keep your back flat against the wall and arms at your sides or crossed.
Take a long step forward and lower your back knee toward the ground.
Form cues
- Take a long step forward and lower your back knee toward the ground.
- Front shin should be roughly vertical at the bottom position.
- Drive up through your front foot and step forward into the next rep.
Stand tall and step one foot straight back about two feet.
Form cues
- Stand tall and step one foot straight back about two feet.
- Lower your hips until both knees form roughly 90-degree angles.
- Keep your torso upright and core braced throughout the movement.
Finish strong — take the last set close to failure.
Form cues
- Stand holding something for balance.
- Rise up on your toes and lean back, bending only at the knees.
- Lower until your knees reach maximum flexion.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Quads Training Tips
- *Squat depth matters — going below parallel recruits significantly more quad muscle fibers.
- *Elevating your heels on a wedge shifts emphasis to the quads over the glutes.
- *Leg extensions are underrated for isolating the quads after heavy compound work.
Get this quads workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.