Exercise library

Quads exercises: 14 moves with videos

14 quads exercises. Main lifts first, then accessories and no-equipment options.

Quads

QuadsMain lift

Back Squat

Barbell on the upper back, squat to at least parallel.

4 × 6–8Video

QuadsMain lift

Front Squat

Bar on the front of the shoulders, upright torso.

3 × 5–8Video

Quads

Goblet Squat

Squat holding one dumbbell at the chest.

3 × 8–12Video

Quads

Leg Press

Machine squat pattern; full depth with hips down.

3 × 10–12Video

Quads

Hack Squat

Machine squat on a sled; great for quads.

3 × 8–12Video

Quads

Smith Machine Squat

Squat with the bar on a fixed track.

3 × 8–12Video

Quads

Bulgarian Split Squat

Rear foot on a bench, single-leg squat with dumbbells.

3 × 8–12Video

Quads

Walking Lunge

Lunge forward step after step holding dumbbells.

3 × 10–12Video

Quads

Dumbbell Reverse Lunge

Step back into a lunge; kinder to the knees.

3 × 8–12Video

Quads

Dumbbell Step-up

Step onto a bench or box holding dumbbells.

3 × 8–12Video

Quads

Bodyweight Squat

Squat with your own bodyweight.

3 × 15–20Video

Quads

Split Squat

Static lunge: feet split, lower and rise.

3 × 10–15Video

Quads

Leg Extension

Seated knee extension machine.

3 × 12–15Video

Quads

Wall Sit

Hold a seated position against a wall.

3 × 30 sVideo

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