15 Minutes Advanced Quads Workout with Bodyweight
A 15 minutes muscle building workout targeting your quads using bodyweight equipment. 3 exercises, 11 total sets, designed for advanced lifters.
15 Minutes
Duration
11
Total Sets
8-12 reps
Rep Range
~193
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand with feet together, then take a wide step to one side.
- Bend the stepping leg and sit your hips back while keeping the trailing leg straight.
- Keep your chest up and weight in the heel of the bent leg.
Advanced movement — prioritize form over weight.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.