Quad and glute exercises are essential for building strong legs and a toned backside. Whether you’re looking to improve athletic performance or simply shape your body, focusing on these muscle groups will make a noticeable difference. Your quads and glutes are involved in almost every lower-body movement, from squatting to running. Strengthening them can boost your power, improve posture, and reduce the risk of injury. In this guide, we’ll dive into some of the best exercises for your quads and glutes and show you how to incorporate them into your workout routine.
Top Quad and Glute Exercises to Try
When it comes to targeting the quads and glutes, these exercises really stand out:
Squats
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Lower your body as if you’re sitting back into a chair.
- Keep your chest up and back straight as you squat down.
- Push through your heels to return to the starting position.
Lunges
- Start by standing tall with your feet together.
- Step forward with one leg and lower your body until both knees form 90-degree angles.
- Ensure your front knee stays behind your toes and your chest remains upright.
- Push through your front heel to return to standing, then repeat on the other leg.
Hip Thrusts
- Sit on the floor with your upper back against a bench and a weight resting on your hips.
- Plant your feet flat on the floor, shoulder-width apart.
- Drive your hips upward, squeezing your glutes at the top.
- Lower your hips slowly back down to the starting position.
Step-Ups
- Find a sturdy bench or platform.
- Step onto it with one foot, bringing the other foot up to meet it.
- Step back down with the same foot, then repeat with the other leg.
- Add dumbbells to increase the challenge.
Bulgarian Split Squats
- Stand a few feet away from a bench, and place one foot on it behind you.
- Lower your body until your front thigh is parallel to the floor.
- Keep your knee behind your toes and your back straight.
- Push through your front heel to return to standing.
How to Incorporate Quad and Glute Exercises Into Your Routine
To build stronger quads and glutes, consistency is key. Spread your workouts across the week and focus on good form. Stretch after training to reduce soreness and speed up recovery.
Here’s a simple plan for different levels:
| Level | Frequency | Number of Exercises | Exercises | Tips |
|---|---|---|---|---|
| Beginner | 2 times/week | 3 exercises | Squats, Lunges, Hip Thrusts | Use bodyweight first. Focus on good form. |
| Intermediate | 3 times/week | 4 exercises | Squats, Hip Thrusts, Bulgarian Split Squats, Step-Ups | Add weight gradually. Keep good control. |
| Advanced | 3-4 times/week | 5 exercises | Heavier Squats, Weighted Hip Thrusts, Single-Leg Work, Explosive Movements | Train hard but rest well. Prioritize recovery. |
Do 3-4 sets of 10-12 reps per exercise. Stick to this plan, and your quads and glutes will get stronger over time.
Quad and glute exercises are key for strong, balanced legs. Whether you’re a beginner or advanced, the right plan and consistency make all the difference. Focus on form, increase weight gradually, and don’t skip recovery. With time, you’ll see better strength, shape, and performance.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
I bridge the gap between our production team and everyday athletes: surveying garage gym owners, analyzing wear patterns on returned gear, and pressure-testing prototypes with physical therapists. My content cuts through marketing hype, focusing on practical fixes—whether you’re retrofitting a basement gym or sourcing commercial equipment that survives 24/7 use. If it’s in our catalog, I’ve stress-tested it myself.