Direct answer: The quadriceps can be worked at home with movements such as squats and unilateral variations, according to their capacity. Space and supports need to be safe. The continuity of progression depends on increasing the difficulty with control.
Preparing the Environment
Check the floor, space and stability of the supports. Light chairs and sliding seats should not be used as training equipment. The choice of the exercises should consider what is on site and their experience, avoiding improvising inadequate support to fulfill a record.
Choose progressive options
Luggage with dumbbell and leg movements with support are possibilities. Unilateral variations may increase difficulty, but balance should not dominate the task when the goal is thigh effort. Load and repetitions need to register to know when an option has become easy.
Recognize limits and discomforts
If the available equipment does not allow progress, it may be necessary to acquire resistance or consider gymnastics. Knee pain requires interruption of provocative movement and context evaluation. Do not replace the orientation by a sequence of exercises disclosed as a solution for all pain.
What to record and discuss
- Check the floor and stability of the supports.
- Send the coach the available equipment.
- Register when resistance ceases to challenge.
Questions about this topic
Does body weight work to begin with?
Can I use the same chart from the gym?
References and further reading
Educational content. Examples need adaptation to your experience, routine and health context.