You don't need a home full of fitness equipment to get a decent workout—many of the sweatiest circuits I've ever done have been bodyweight only—and that’s why I love this quad-strengthening move recommended by trainer Richelle Weeks.
The certified running coach and physiotherapist told her Instagram followers that reverse Nordic curls are the simplest way to strengthen your quads if you don't have any equipment.
Watch Richelle Weeks demonstrate the reverse Nordic curl
Weeks recommends three rounds of six repetitions, increasing to eight to 10 reps as you progress. If you can't keep your body in a straight line from knees to shoulders, Weeks recommends anchoring a resistance band to an anchor point (you'll need a long looped resistance band that's suitable for assisted pull-ups for this, like this one from Amazon), and letting the band assist your return to the start.
Why runners should train their quads
"The quads are mainly responsible for braking while we run," Weeks told me, "which means they do a lot of shock absorption, especially when running downhill. Runners should do a strength exercise for the quads two to three times a week depending on how much mileage they're running.
"Single-leg quad exercises are ideal so that runners can also target any muscle imbalances!" For examples of single-leg quad exercises, watch Weeks' Reel on how to strength train for a hilly race.
More benefits of strong quads
The quads also contribute to proper alignment of the lower body, which is connected to good posture and a strong back.
And, as the quads are involved in nearly all of your leg movements, if they aren't strong and flexible then this can have a knock-on effect on knee health. Research found that it may also put you at risk for knee cartilage loss, which can cause knee osteoarthritis.
