7 Best Resistance Band Quad Exercises For Sturdy Legs

You can do various resistance band quad exercises to build muscular legs at home. Having strong quadriceps improve jumping, running, and squatting and help you boost overall performance.

You can strengthen your quads with numerous equipment, such as dumbbells, barbells, kettlebells, and machines. However, if you don’t have them, you can use the most accessible and effective equipment – resistance bands.

Resistance bands exercises are excellent f0r increasing strength, balance, and muscle and able to produce similar strength gains compared to machines or free weights – a study published by the Sage Open Medicine suggested.1 Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019 Feb 19;7:2050312119831116. doi: 10.1177/2050312119831116. Erratum in: SAGE Open Med. 2020 Sep 9;8:2050312120961220. PMID: 30815258; PMCID: PMC6383082.

So if you want to build up your legs, you can do the best resistance band workouts for quadriceps. But before you do them, let’s understand a little about quad muscles.

Quad Muscle Anatomy

The quadriceps are the largest muscles of the lower body and located in front of the legs.

Quad muscle anatomy

They have four different muscles: the vastus lateralis, vastus medialis, vastus intermedius, and the rectus femoris. 2Anatomy, Bony Pelvis, and Lower Limb, Thigh Quadriceps Muscle – NCBI Journal

They are responsible for flexing and extending knees and most of the day-to-day activities, such as walking, jogging, running, sprinting, cycling, squatting, and jumping.

Strengthing quadriceps will enhance overall performance and reduce the risk of knee injuries.3 Imoto AM, Peccin MS, Trevisani VF. Quadriceps strengthening exercises are effective in improving pain, function, and quality of life in patients with osteoarthritis of the kneeActa Ortop Bras. 2012;20(3):174-179. doi:10.1590/S1413-78522012000300008

List of The Best Resistance Band Quad Exercises

  1. Resistance Band Squat
  2. Resistance Band Squat Jacks
  3. Resistance Band Deadlift
  4. Bended Leg Press
  5. Banded Leg Extension
  6. Banded Curtsy Lunge to Squat

Let’s see how to perform these workouts step by step.

1. Resistance Band Squat

The squat is one of the best resistance band exercises for quads. It strengthens the quadriceps, helps you scale up for barbell squat exercise, and enhances knee stability.4 Foley RCA, Bulbrook BD, Button DC, Holmes MWR. EFFECTS OF A BAND LOOP ON LOWER EXTREMITY MUSCLE ACTIVITY AND KINEMATICS DURING THE BARBELL SQUAT. Int J Sports Phys Ther. 2017 Aug;12(4):550-559. PMID: 28900561; PMCID: PMC5534145.

Resistance Band Exercises for Quads

Level: Beginner to Intermediate

Band Required: Power Band

How to:

  1. Stand upright with your feet shoulder-width apart and place the band under your feet and grab the other end with your hands over your head.
  2. Pushing your hips back, bend your knees to squat down until your hips are parallel to the floor.
  3. Pressing your feet into the floor, return to the standing position.
  4. Keep your back straight and chest up during the entire movement.
  5. Shoot for three to four sets of 10 to 15 reps with one to two minutes rest between sets.
  6. You can also hold the band om the back of your shoulder.

2. Resistance Band Squat Jacks

If you want to build endurance, burn more calories, and strengthen your lower body, you can do squat jack. The squat jack is a high-intensity workout and can be an efficient addition to your resistance band quad exercises.

Level: Intermediate

Band Required: Loop Band

How to:

  1. Wrap the band around your ankle and stand straight with your feet hip-width apart and keep your hands together in front of you.
  2. Try to jump as wide as you can and squat down until your hips are aligned with your thighs.
  3. Once you complete a squat, jump back to return to the start.
  4. Aim for a couple of sets of 10 to 15 reps.
  5. Try to perform each rep as fast as you can with maintaining good form.

3. Resistance Band Deadlift

The deadlift is a full-body compound workout that works on multiple muscles at a time, such as quads, hamstrings, and lats. It will also boost your overall strength, mobility, and performance.

Level: Intermediate

Band Required: Power Band

How to:

  1. Place the band under your feet and hold the other ends with your hands.
  2. Keeping your back straight, push your hips back and slightly bend your knees to low down.
  3. Pushing your feet into the ground, pull the band and slowly return to the standinfg position until your hips are fully extended.
  4. Shoot for a couple of sets of six to eight reps each.

4. Lying Bended Leg Press

You can also perform the leg press with resistance bands to maximize the strength of your quads. The banded leg press is an isolation workout and helps you stimulate the quadriceps specifically.

Level: Beginner

Band Required: Power Band

How to:

  1. Grab a resistance band and lie flat on the floor.
  2. Lift your feet off the floor and bring your knees toward your stomach.
  3. Wrap the band around your feet and hold the opposite end with your hands.
  4. Press the band with your feet until your legs straight.
  5. Perform as many sets and reps as you want.
  6. You’ll feel the contraction in your quads while pressing.

5. Banded Leg Extension

The banded leg extension isolates quadriceps more specifically and builds sturdy legs.

Level: Beginner to Intermediate

Band Needed: Band with Moderate Tension Level

How to:

  • Anchor the band in the lower section of a bench or bed.
  • Wrap the other end around your right ankle and keep your left foot flat on the floor.
  • Place your hands just below your right knee and extend your leg until you feel the good contraction in your quads. Do not lock your knee at the top.
  • Aim for three sets of ten to 12 reps.

6. Banded Curtsy Lunge to Squat

The curtsy lunges to squat is one of the best quadriceps resistance band exercises to bolster lower body strength and muscles. It would not be easy if you’re a beginner, but you can give it a try.

Level: Intermediate

Required Band: Loop Band

How to:

  • Wrap the band just above your knees and stand upright in the shoulder-width stance with your arms together in front of your chest.
  • Putting your weight into your left foot, step back and around with your right foot and squat down.
  • Return your left foot to the start and perform one squat.
  • Repeat the same steps to complete one rep.
  • Keep your chest up and back straight during the entire movement.
  • Aim for three to four sets of 10 to 12 reps.

Frequently Asked Questions (FAQs)

How many sets and reps should I do for quads?

Doing three to four sets of 15 to 20 reps would be good to get the maximum results. But make sure you feel the good contraction during each rep.

Which bands are suitable for Quad Workouts?

The quads are larger muscles of the lower body. And to train sizeable muscles, you need solid resistance power bands that at least have 20 lbs tension levels.

Moreover, if you do compound resistance bands quad exercises like squats and deadlifts, you’ll need more heavy bands with 30 to 70 lbs tension levels.

So, it would be great to use a couple of light and heavy bands to train your thighs effectively.

How often should you do quads workouts?

You can do resistance band quad exercises once to twice a week with a combination of other muscles, such as hamstrings or glutes.

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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.