10 Min. Quad HIIT Workout
High Intensity Interval Training (HIIT) for Quads
Here is our High Intensity Interval Training workout for your quads/thighs. Are your Quads feeling tight after the workout? Try out our Quad Stretches after!

Stair Jumps
50 seconds
- I’m jumping on the 2nd step but you can choose to jump onto the 1st or 3rd step, it just depends on you comfort level
- You can hold onto the railing if you need some support while jumping

Stair Squats
50 seconds
- With your back facing the stairs and feet shoulder-width apart, slowly lower yourself and try to touch your butt to the edge of the step
- Focus on driving your hips behind you versus thinking about bending your knees
- Make sure to straighten through the extension of your hips at the top, giving your butt a squeeze at the top of the squat

Calf Raise
5 reps each leg
- Stand on the first step with the balls of your feet on the edge of the step
- With your toes pointing straight ahead, try to lower your heels as

Lunges
5 reps each leg
- Place your right leg in front of you and up on the step
- Slowly lower yourself down for 5 seconds and then quickly bring yourself back up
- Remember to have a nice, tall chest, don’t lean forward or backwards
- Make sure to stay nice and aligned with your front leg, so your hip, knee, and foot, same goes for the alignment of your back leg, hip, knee and foot.
- Switch to your other leg once you’ve completed 5 reps

Bridge
5 reps each leg
- Place your right leg in front of you and up on the step
- Slowly lower yourself down for 5 seconds and then quickly bring yourself back up
- Remember to have a nice, tall chest, don’t lean forward or backwards
- Make sure to stay nice and aligned with your front leg, so your hip, knee, and foot, same goes for the alignment of your back leg, hip, knee and foot.
- Switch to your other leg once you’ve completed 5 reps

Straight Leg Plank
5 reps each leg
- Place your right leg in front of you and up on the step
- Slowly lower yourself down for 5 seconds and then quickly bring yourself back up
- Remember to have a nice, tall chest, don’t lean forward or backwards
- Make sure to stay nice and aligned with your front leg, so your hip, knee, and foot, same goes for the alignment of your back leg, hip, knee and foot.
- Switch to your other leg once you’ve completed 5 reps

Wall Sit
5 reps each leg
- Place your right leg in front of you and up on the step
- Slowly lower yourself down for 5 seconds and then quickly bring yourself back up
- Remember to have a nice, tall chest, don’t lean forward or backwards
- Make sure to stay nice and aligned with your front leg, so your hip, knee, and foot, same goes for the alignment of your back leg, hip, knee and foot.
- Switch to your other leg once you’ve completed 5 reps
Check out the video below to follow along with the exercises in real time.
Exercises
3 Push Up Variations (VIDEO)
Moving away from a standard push-up to activate more muscles in your body. A simple variation can alter the way muscles work together while...
Is Running Bad For Your Joints? (VIDEO)
It's common to hear the statement that running can be harmful and damaging to your joints, especially the hips, and knees, and we should avoid...
Exercise: A Powerful Weapon Against Back Pain
Exercise: A Powerful Weapon against Black Pain – The Westcoast SCI Personal Training Approach For years, health professionals have touted the...
Exercises to Prepare for the Slopes (VIDEO)
This video provides a variety of exercises that can help prepare your body for snow sports like skiing and snowboarding. It is important to prepare...
Hip Stretches for Tight Hips (VIDEO)
Don't let tightness in your hip and glute muscles hold you back! Take charge and try these 10 hip stretches to increase your flexibility and improve...
Recovery and Strength: Essential Post ACL Surgery Exercises & Stretches
Exercises and Stretches for Strength & Recovery In this guide, Logan, our Kinesiologist & Personal Trainer shows you step-by-step how to...