Quad Progression
The following progressions should be done 2-3 times per week, with days off in between for appropriate gains. Begin based on strength test results and continue as instructed.
Note: Gains during the first 2 weeks come primarily from increased nerve stimulation to the muscle, while true muscle changes happen in 4-6 weeks. Factors that also influence gains are sleep, nutrition, recovery days, age, body type, and intensity of exercise.
Progression 1:
Start here if you held the Wall Sit Test for <15 seconds.
Wall Sit: 3 x 30 second holds. With your feet shoulder-width apart about a foot away from the wall, place your back against the wall and slide down until your knees are bent at 45 degrees. Hold there without your hands touching your thighs.
Once you are able to complete the sets with relative ease while maintaining proper form then continue to Progression 2.
Progression 2:
Start here if you held the Wall Sit Test for 15-25 seconds.
Wall Squats (With Ball). 3 x 12-16 repetitions. Place a ball behind you with your feet out nearly, shoulder-width apart, 2 feet from the wall. Keeping your back straight, bring yourself down in a squat, knees bent at about 90 degrees without the knee caving in, feeling the primary work in the quadriceps. If you do not have a ball, you can squat to 60 degrees, knee bent, for 3 x 30 seconds. If you want an extra burn, hold the last rep for 10 seconds while maintaining a 90-degree bent knee.
When you are able to perform the sets with proper form and relative ease then continue to Progression 3.
Progression 3:
Start here if you held the Wall Sit Test for 25-35 seconds.
Wall Sit (With Ball, With Weight). 3 x 12-16 repetitions. Place a ball behind you with your feet out nearly, shoulder-width apart, 2 feet from the wall. With added weight, keeping your back straight, bring yourself down in a squat, knees bent at about 90 degrees without the knee caving in, feeling the primary work in the quadriceps. If you do not have a ball, you can squat to 60 degrees, knee bent, for 3 x 30 seconds. If you want an extra burn, hold the last rep for 10 seconds while maintaining a 90-degree bent knee.
When you are able to perform the sets with proper form and relative ease, along with 30% additional load, then continue to Progression 4.
Progression 4:
Start here if you held the Wall Sit Test for 35-45 seconds.
Squats (With Weight): 3 x 12 repetitions (slowly). Place your legs shoulder-width apart, and hold additional weight (e.g. dumbbell). Begin by bringing your hips back and then bending your knees into a squat, making sure your knees do not cave in. Go down as comfortably as you can, ideally to 90 degrees of hip flexion (though some hips may vary). Next, come back out of the squat and repeat.
If you are able to perform the sets with proper form, relative ease, along with 30% additional load then proceed to Progression 5.
Progression 5:
Start here if you held the Wall Sit Test for 45-55 seconds.
Split Squats: 3 x 10 repetitions (each side). Place one leg ahead of the other. Come down without moving your torso forward by bending your front and back knees at the same time. Come down as low as you can while keeping your front knee aligned with the middle of your foot (i.e. your second and third toe).
When you are able to complete the sets with relative ease and proper form (low depth) then continue to Progression 6.
Progression 6:
Start here if you held the Wall Sit Test for 45-55 seconds.
Split Squats (With Weight): 3 x 10 repetitions (each side). Place one leg ahead of the other while holding weight for increased load. Come down without moving your torso forward by bending your front and back knee at the same time. Come down as low as you can while keeping your front knee aligned with the middle of your foot (i.e. your second and third toe) then come back up and repeat.
For an increased load, you could also do the Wall Sit (With Weight) for 3 x 30 seconds.