{"id":57994,"date":"2026-07-20T05:00:00","date_gmt":"2026-07-20T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57994"},"modified":"2026-06-24T13:15:06","modified_gmt":"2026-06-24T11:15:06","slug":"25-min-quad-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/25-min-quad-strength-workout\/","title":{"rendered":"Workout of the week: 25-min quad strength workout"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>ALL LEVELS<\/strong> \/<strong> <\/strong>quad strength workout \/ 25 minutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipment<\/strong>: Weight plate, dumbbells, hack squat machine &amp; leg extension machine<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Temperatures are up, and shorts are out. Suddenly, everyone remembers the importance of leg day. <\/strong>Whether your year-long work is paying off or not, it&#8217;s important to note that <strong>strong quads are good for much more than just crushing it during shorts season. They help with strength, stability, balance, and pretty much every lower-body movement you do.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To help you keep them strong this season, we bring you this <strong>quad strength workout<\/strong>. It consists <span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\">o<\/span>f&nbsp;<strong>5 exercises<\/strong>, <strong>8 to 12 reps<\/strong>, for <strong>3 rounds<\/strong>. You get <strong>1 minute to rest between exercises and rounds<\/strong>. Total session time comes to around <strong>25 minutes<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Heel elevated goblet squat<\/li>\n\n\n\n<li>Bulgarian split squat<\/li>\n\n\n\n<li>Hack squat<\/li>\n\n\n\n<li>Dumbbell walking lunges<\/li>\n\n\n\n<li>Leg extensions<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Let&#8217;s strengthen your quads!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/linktr.ee\/evofitness_austria\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1125\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-scaled.png\" alt=\"blog banners follow us evo blog en\" class=\"wp-image-58017\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-scaled.png 2560w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1920x844.png 1920w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1536x675.png 1536w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-2048x900.png 2048w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-720x316.png 720w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1160x510.png 1160w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1440x633.png 1440w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercises&nbsp;<\/li>\n\n\n\n<li>8 to 12 reps<\/li>\n\n\n\n<li>3 rounds<\/li>\n\n\n\n<li>1-min rest between rounds and exercises<\/li>\n\n\n\n<li>25 minutes&nbsp;<\/li>\n\n\n\n<li>Equipment: Weight plate, dumbbells, hack squat machine &amp; leg extension machine<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">3 rounds<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; HEEL ELEVATED GOBLET SQUAT<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8 to 12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place your heels on an elevated surface, such as weight plates or a wedge, and stand with your feet shoulder-width apart.<\/li>\n\n\n\n<li>Hold a dumbbell vertically against your chest, keeping your hands underneath the top of the weight throughout the movement.<\/li>\n\n\n\n<li>Squat down slowly, keeping your core tight and your torso upright.<\/li>\n\n\n\n<li>Lower until your thighs are at least parallel to the floor, then push through your feet to return to the starting position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; BULGARIAN SPLIT SQUAT<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8 to 12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Find yourself a step, bench or any other contraption that you can rest a foot on. It needs to be about knee height.<\/li>\n\n\n\n<li>Get into a forward lunge position with your torso upright, core braced, and hips square to your body, with your back foot elevated on the bench. Your leading leg should be half a meter or so in front of the bench.<\/li>\n\n\n\n<li>Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don\u2019t let your front knee pass beyond your toes.<\/li>\n\n\n\n<li>Drive up through your front foot back to the starting position, again keeping your movements controlled.<\/li>\n\n\n\n<li>Repeat 8 to 12 times, then swap to the other leg.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; HACK SQUAT<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8 to 12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand on the machine with the cushions over your shoulders.<\/li>\n\n\n\n<li>Adopt a foot stance similar to the one you use for regular squats.<\/li>\n\n\n\n<li>Engage your core so that you feel the cushion pushing against your body.<\/li>\n\n\n\n<li>This machine is perfect for helping you squat to great depth.<\/li>\n\n\n\n<li>Slowly descend until you feel like losing either core stability or the contact of your pelvis with the cushion.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; DUMBBELL WALKING LUNGES<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8 to 12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand tall, holding a dumbbell in each hand at your sides.<\/li>\n\n\n\n<li>Step forward with one leg and lower your body until both knees are bent at about 90 degrees.<\/li>\n\n\n\n<li>Keep your chest upright and your core engaged throughout the movement.<\/li>\n\n\n\n<li>Push through your front heel to bring your back leg forward into the next step.<\/li>\n\n\n\n<li>Continue walking forward in a controlled manner, alternating legs with each rep.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; LEG EXTENSIONS<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8 to 12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit up straight on the leg extension machine.<\/li>\n\n\n\n<li>Adjust the pad so it sits on your lower leg and just above your feet.<\/li>\n\n\n\n<li>Extend your legs straight out in front of you, making sure you\u2019re using your quads to power the movement.<\/li>\n\n\n\n<li>Then slowly lower them back to the starting position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">After this quad workout, you might want to sit down. While you&#8217;re at it, pick your next session below:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-shoulder-superset-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20-min shoulder superset workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/35-min-hybrid-conditioning-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">35-min hybrid conditioning workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/35-min-lower-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">35-min lower-body workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/40-20-interval-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">40\/20 interval strength workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/40-min-biceps-triceps-superset-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">40-min biceps and triceps superset workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/45-min-amrap-hybrid-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">45-min AMRAP Hybrid workout<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/300-reps-metabolic-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">300-reps metabolic strength workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-chest-and-back-superset-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min chest and back superset workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-smith-machine-upper-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">25-min Smith machine upper-body workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-kettlebell-pyramid-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min kettlebell pyramid workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-shoulder-and-legs-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20-min shoulder and legs workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-minute-upper-body-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min upper-body strength workout<\/a>\u00a0<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ quad strength workout \/ 25 minutes Equipment: Weight plate, dumbbells, hack squat machine &amp; leg extension machine&#8230;<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"quad strength workout","footnotes":""},"categories":[103],"tags":[126,935,936,1762,1763],"class_list":["post-57994","post","type-post","status-publish","format-standard","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-quad-strength-workout","tag-leg-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57994","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=57994"}],"version-history":[{"count":5,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57994\/revisions"}],"predecessor-version":[{"id":58139,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57994\/revisions\/58139"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=57994"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=57994"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=57994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}