4 Leg Exercises For Goddess Quads

With hundreds of leg exercise options, knowing the right ones to do will make all the difference in your results! Having sculpted, lean, and toned legs sounds amazing especially when you think of how often you get to flaunt them! Summer may be over but that doesn’t mean you got to put them away!

You run, squat, lunge, and deadlift until you probably feel like you can barely stand.

So why aren’t you seeing the results you want?

Well, no worries ladies, I’ve got the answer! As a nationally qualified NPC bikini competitor, I’m going to let you in on a little secret and share with you the 4 incredible leg exercises I use in my own workouts so that you can start doing them today to develop those strong, toned quads you’ve always dreamed of!

Let’s start burning up those quads!

1. Combo: Squat to Frog Squat

These squats and frog squats are a perfect way to warm your legs up and get the burn started for any workout session. These are also just as great on their own as an added exercise into any leg routine.

I do 3-4 sets of these. Be sure to push through your heels and feel free to throw those resistance bands on. Your glutes and legs will be on FIRE!


  • 10 combo squat to frog squat:  10 squats + 10 frog squats.
  • Rest for 20 seconds and repeat (3-4x)

2. Banded Curtsey Lunges

Let’s get the band back together! No, I’m not talking about that boy band we all loved back in the day, I’m talking about doing some serious curtsey lunges with a fitness resistance band!

Doing these Banded Curtsey Lunges seems like simple enough leg exercises, but once you get a few reps in you will absolutely feel the burn! Beauty is pain, right ladies? Your legs, and especially your quads, will be smoking after these!


When doing a curtsey lunge, stand in a squatting position with your feet facing forward, and step back at an angle with one leg at a time, leaning back into that hip.

  • Do 12-15 lunges on one side, then repeat on the other
  • Rest for 30 seconds, and repeat (4x)

REMEMBER: Make sure to stay low, keep your chest up, and be careful to never let that knee pass your toe! Also, if the band is too much you can do these without it!

3. Pop Squats and Squat Surrenders

If you’re looking for a leg exercise that is going to make you sweat, then look no further than these pop squats and squat surrenders! I will literally drip with sweat with these, and I want you to get just as much out of these as I do!

Again, if you have those booty resistance bands, throw those suckers on! You may not be able to walk tomorrow after you do these, but when you start seeing those results, you’ll be thanking me later!


  • Start with 10 pop squats and move straight into 10 squat surrenders
  • Try to move immediately into doing 9 pop squats and 9 squat surrenders
  • Keep descending… 8, 7, 6, 5, 4, 3, 2, 1!

Oh hey, It's humpday! My leg days rarely fall on Wednesday's but today just so happened that it is ?booooooty?day aka My favorite day! ?? I wanted to share this video I got on my last leg day. I added these in at the end and I just about killed over afterwards. I was dripping sweat and you will be too when you try them. ??? Start with 10 pop squats and move straight into 10 squat surrenders. With little to no rest, move straight back into 9 pop squats followed by 9 squat surrenders. Keep descending until you get to 1 pop squat and 1 squat surrender. Your lower body will be burning ? if you have booty bands.. throw those suckers on and get to it! You'll thank me later! ?? #humpday #workout #workoutwednesday #bootyworkout #anytimefitness

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4. Wall Squats with Stability Ball

Wall squats are a staple move for me, and I try to incorporate these whenever I can into my leg exercises. Plus, these squats can be a little less stressful on your knees than traditional squats, but they are just as effective at burning out those quad muscles! Not to mention, your booty will be sore too!

Work your booty and your quads?! That’s a win-win, right ladies?


  • Place the ball between the wall and your lower back.
  • Walk your feet out slightly away from the wall, about hip-width apart.
  • Lower your body into squat position, not letting your knees go over your toes while constantly pushing your lower back into the ball.
  • Do 12-15 reps and go slow to really concentrate on your movement and strengthening your glutes and quadriceps. Get those booty gains ladies!!
  • Rest for 30 seconds, and repeat (3-4x)

If you've been following me or have known me for a while, you know I've been nursing this, what seems like, never ending injury to my left quad. I've had to really switch the way my leg days go. This is just one move that I've incorporated into some of my lower body days. It is a great exercise for beginners, at home workouts or if any of you have injuries like me. | Wall squats with Stability Ball | Place the ball between the wall and your lower back Walk your feet out slightly about hip width apart Lower your body into squat position, not letting your knees go over your toes while constantly pushing into the ball. Do 3 sets of 12-15 and go slow to really concentrate on your movement and strengthening your glutes and quadriceps. #workouts #beginnerworkout #injuriessuck

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Full Quads and Hamstrings workout


Our Trainer Lindsey just recorded her usual leg training!! Are you ready for your sesh?

Leg Exercises To Tone Up Those Quads

I can guarantee that if you do these exercises consistently, you may not be able to walk the next day, but you’ll start to see results!

These exercises incorporate multiple muscle groups like your quads, hamstrings, and your booty. They will be burned out in all the right ways!

It can be super hard to work out when you’re already sore and achy from previous days. The best ways to change this are making sure you’re warming up, stretching, and implementing a rest day as needed!

Another great way to recover is by taking a high-quality protein supplement because protein will help your muscles recover and support your lean muscle building goals when combined with exercise.

My go-to is IdealLean Protein! Why? Because IdealLean Protein is specifically made for women to help us train harder and recover quicker! That’s right, I’m talking 20g of whey protein isolate, and low in carbs, fat, and sugars!

Not only is IdealLean Protein formulated with high-quality protein, it tastes incredible! : )

IdealLean Protein comes in a variety of delicious flavors, including one of our top sellers, Chocolate Brownie IdealLean Protein.

All in all, make sure you are pushing yourself each training session and maximizing your recovery. By doing this you can get the best results!

Tamara Andrade

Tamara Andrade

Trainer & Bikini Competitor

Trainer Tamara is an ISSA Personal Trainer and Pn1 Certified Nutrition Coach. She is also a Nationally Qualified NPC Bikini Competitor.

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