Quads

The front of the thighs, trained by squatting and straightening the knee.

Warm-up: 1 set; About 50% of your working weight, or lighter, for as many reps as you like.
Working sets: 2–3; 2 is recommended. Take each set close to failure.
Reps: 6–10; Recommended for every exercise. Some exercises also list another range that suits them.
Rest: 3+ min; At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.

Warm up first

Do these to loosen up, then do your warm-up set before your working sets.

Leg swings10 each leg, front-to-back and side-to-side
Hold on to something and swing each leg loosely.
Bodyweight squats10 reps
Slow, deep squats with your chest up.
Walking lunges10 steps
Long steps, lowering your back knee towards the floor.

Choose from each group below.

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Quads

The front of the thighs, trained by squatting and straightening the knee.

Warm-up: 1 set; About 50% of your working weight, or lighter, for as many reps as you like.
Working sets: 2–3; 2 is recommended. Take each set close to failure.
Reps: 6–10; Recommended for every exercise. Some exercises also list another range that suits them.
Rest: 3+ min; At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.

Do these to loosen up, then do your warm-up set before your working sets.

Leg swings10 each leg, front-to-back and side-to-side
Hold on to something and swing each leg loosely.
Bodyweight squats10 reps
Slow, deep squats with your chest up.
Walking lunges10 steps
Long steps, lowering your back knee towards the floor.

Pick 2 exercises

Choose from each group below.