45 Minutes Intermediate Quads Workout with No Equipment
A 45 minutes strength workout targeting your quads using no equipment equipment. 3 exercises, 14 total sets, designed for intermediate lifters.
45 Minutes
Duration
14
Total Sets
3-6 reps
Rep Range
~735
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand on one leg with the other leg extended straight out in front of you.
- Extend your arms forward for counterbalance as you begin to descend.
- Lower as slowly as possible, keeping your heel planted and your chest up.
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
- 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.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.