Quadriceps exercises help shape your thighs, helping you achieve your goals and feel better about yourself. You will notice an improvement in the shape of your thighs as you tone the large area of your legs. With regular exercise, you will experience a continuous improvement in the appearance of your body.
The four muscles on the front of the thigh make up the quadriceps . They help elevate the thigh and extend the knee, allowing flexibility and movement. Focusing on this muscle group during exercise will promote balanced development of all four.
While you can’t get rid of fat in just one area of your body, these quadriceps exercises will help you burn calories. You’ll melt fat from all over your body while toning your thighs at the same time. Because this muscle group is so large, toning it burns a lot of calories compared to other areas.
These quadriceps exercises can help you shed body fat and shape your thighs. Consistency in exercising leads to results, so implement some of these exercises into your routine two to three times a week. Before you know it, you’ll notice that your thighs are more sculpted and defined.
Quadriceps exercises that eliminate fat and shape your thighs:
Are you ready? Let’s get to it!
1. Box jumps
Get a box that is a comfortable height to jump on.
Stand in front of it with your feet together, tighten your abs, and jump onto it. You should contract your abs with each jump to strengthen your core.
Jump back to the starting position.
Do 10 reps in 3 sets.
2. Burpees
Stand with your feet hip-width apart and your arms at your sides.
Lower yourself into a squat position with your hands flat on the floor in front of you.
Push your legs back into a push-up position and lower your chest to the floor.
Return to position two, pushing both feet forward to return to a squat position.
Jump up and raise both hands overhead.
Do 10 reps.
3. Squats
Stand with your feet slightly wider than shoulder-width apart and your chest lifted.
Extend your hands in front of you to help maintain balance.
Start by sitting up, then stand up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
Lower your body down so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your core tense and push your body up through your heels to return to the starting position.
Do 12 repetitions.
4. Lunge with bow
Stand with your feet shoulder-width apart and your arms at your sides.
Putting your weight on your right foot, step back and pivot with your left foot – almost as if you were curtsying – allowing your arms to come out in front of you in a comfortable position. Make sure your chest stays upright.
Begin to straighten your right leg, pushing up through your heel and returning your left foot to the starting position.
Do 10 reps on each side.
5. Raising both legs
Start by lying on the floor with your legs raised and your hands behind your head and breathe deeply. This is the starting position.
Slowly lower your legs as far as you can without touching the floor.
Then raise your legs back to the starting position.
Repeat 10 times.
6. Step-Ups
Stand with a bench or step in front of you.
Starting with your right foot, step up onto the bench, lightly tapping your left foot against the surface while keeping your weight on your right heel.
Lower your left foot back to the floor while keeping your right foot on the bench.
Repeat for 3 sets of 12 reps, then switch legs.
7. Wall squat
Start by standing about two feet from a wall with your back against it.
Slide your back down the wall until your hips and knees are bent at a 90-degree angle.
Keep your shoulders, upper back, and the back of your head against the wall.
Both feet should be flat on the floor with your weight evenly distributed.
Hold the position for the required amount of time.
Reps: 2 sets of 15 seconds.
Final Thoughts on Quadriceps Exercises That Burn Fat and Shape Thighs
Shedding fat and shaping your thighs can be easy when you know the best quadriceps exercises. Start slowly and don’t overdo it until you feel more comfortable with your new workout routine.
These quad exercises will not only help you shape your thighs, but will increase your mobility and balance. Don’t push yourself if you start to feel pain or injury. As you become more comfortable, your range of motion will also increase, allowing you to increase the intensity of your workout.
