8-Week Knee-Friendly Quad Workout

This program can help you build bigger legs without taking a big toll on the knees. Incorporate this workout into your existing training plan once a week for massive gains.

Workout Summary
Main Goal:	Build Muscle
Workout Type:	Single Muscle Group
Training Level:	Beginner
Program Duration:	8 weeks
Days Per Week:	1
Time Per Workout:	45-60 minutes
Equipment Required:	Barbell, Dumbbell, Machine, Other
Target Gender:	Male & Female

Workout Description

Let's be honest here: building bigger legs doesn't have to mean pushing your knees to the limit. This knee-friendly quad workout is designed to help you safely increase the size and strength of your quads while minimizing knee stress.

Incorporate this workout into your existing routine once a week, remembering that warming up thoroughly and ensuring proper form will help prevent injury and aid in achieving the best results.

Extra Time Warming Up

For any leg workout, it's important to prioritize warming up. By properly warming up, you'll be better prepared for the heavy lifting ahead. Focus on dynamic stretches and gentle cardio to get your blood flowing.

Bodyweight Squats with Support to Start

Begin your workout with light squats using a support. This might be a wall or a sturdy pole to help you get into the right position and ensure your knees are safe.

Wear Knee Sleeves

Training with knee sleeves can provide extra support and stability, helping you to perform your exercises with confidence and reduce the risk of injury.

Train Hamstrings Before Quads

Training hamstrings first can ensure they are adequately warmed up and help create a balanced workout. This can also help reduce the strain on your knees.

Form Check

Focus on your form and ensure you are performing each exercise correctly. Use a mirror or ask a friend to check your form, particularly on exercises like squats and leg presses.

The Quad Workout

Hack Squat

This exercise targets the quads effectively without putting too much strain on the knees. Ensure you are using a weight that allows you to complete all reps with good form.

Single-Leg Press

This variation of the leg press allows for balanced development and helps to prevent dominance by one leg over the other.

Leg Extensions

This exercise isolates the quads and can be performed with light weights to avoid knee strain. Focus on squeezing the quads at the top of the movement.

8-Week Quad Workout - Full Gym Option

Exercise	Sets	Reps
Hack Squat	3-4	10-15
Single-Leg Press	3	10-15
Leg Extensions	3	15-20

8-Week Quad Workout - Home Gym Option

Exercise	Sets	Reps
Dumbbell Leg Extension	3	15-20
Bodyweight Squat	3	20-25
Lunges	3	10-15