Exercise Library

Quads Exercises

Muscles located at the front of the thigh, responsible for extending the knee. Every exercise below includes step-by-step instructions and the equipment you need.

305 exercises

Strength

A-SkipQuadriceps, Gluteus Maximus

Atlas Stone LiftAtlas Stone · Gluteus Maximus, Quadriceps

Atlas Stone LoadAtlas Stone · Gluteus Maximus, Quadriceps

Axle Clean and PressAxle Bar, Weight Plates · Shoulders, Gluteus Maximus

B-SkipQuadriceps, Gluteus Maximus

BackpedalQuadriceps, Calves

Band Front SquatResistance Band · Quadriceps, Gluteus Maximus

Band Leg ExtensionResistance Band · Quadriceps

Band SquatResistance Band · Quadriceps, Gluteus Maximus

Band Squat (Assisted)Resistance Band · Quadriceps, Gluteus Maximus

Band Sumo SquatResistance Band · Quadriceps, Gluteus Maximus

Banded Terminal Knee ExtensionResistance Band · Quadriceps

Barbell Box SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell CleanBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Clean and JerkBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Front Rack LungeBarbell, Weight Plates · Quadriceps

Barbell Front SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Hack SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Hang CleanBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Hang SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell High PullBarbell, Weight Plates · Shoulders, Trapezius

Barbell Jefferson SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell LungesBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Muscle SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Overhead Squat (Snatch Grip)Barbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Power CleanBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Power SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Push JerkBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Reverse LungeBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Split JerkBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Split SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Step-upBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Walking LungeBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Zercher SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Battle Rope Lunge WavesBattle Ropes · Quadriceps, Shoulders

Battle Rope Squat WavesBattle Ropes · Quadriceps, Gluteus Maximus

Belt SquatQuadriceps, Gluteus Maximus

Block Pull DeadliftBarbell, Weight Plates · Back, Biceps Femoris

BOSU Ball SquatBOSU Ball · Quadriceps, Gluteus Maximus

Box Jump (Reactive)Bodyweight · Quadriceps, Gluteus Maximus

Box Jump (Single Leg)Bodyweight · Quadriceps, Gluteus Maximus

Box Jump (Weighted)Quadriceps, Gluteus Maximus

Box JumpsBodyweight · Quadriceps, Calves

Box SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Broad JumpBodyweight · Quadriceps, Gluteus Maximus

Bulgarian Split SquatQuadriceps, Biceps Femoris

Bunny HopBodyweight · Quadriceps, Gluteus Maximus

Burpee (Box Jump)Bodyweight · Quadriceps, Gluteus Maximus

Burpee (Muscle-up)Bodyweight · Latissimus Dorsi, Biceps

Burpee (Pull-up)Pull-Up Bar · Latissimus Dorsi, Biceps

BurpeesBodyweight · Chest, Quadriceps

Butt KicksBodyweight · Biceps Femoris, Quadriceps

C-SkipBodyweight · Quadriceps, Gluteus Maximus

Cable Leg ExtensionCable Machine · Quadriceps, Core

Cable Low-to-High Wood ChopCable Machine · Core, External Obliques

Cable Wood ChopCable Machine · Core, External Obliques

Chain SquatBarbell, Weight Plates, Chains · Quadriceps, Gluteus Maximus

Clean (From Blocks)Gluteus Maximus, Quadriceps

Clean (Hang Power)Gluteus Maximus, Quadriceps

Clean (Muscle)Gluteus Maximus, Quadriceps

Clean (Power)Gluteus Maximus, Quadriceps

Clean (Split)Gluteus Maximus, Quadriceps

Clean (Squat)Quadriceps, Gluteus Maximus

Clean and Jerk (Full)Shoulders, Gluteus Maximus

Clean and PressShoulders, Gluteus Maximus

Clean DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus

Clean Grip High PullGluteus Maximus, Quadriceps

Clean PullGluteus Maximus, Quadriceps

Clean Pull (From Blocks)Gluteus Maximus, Quadriceps

Curtsy LungeQuadriceps, Gluteus Maximus

DeadliftBarbell, Weight Plates · Back, Biceps Femoris

Deficit DeadliftBarbell, Weight Plates · Back, Biceps Femoris

Depth DropQuadriceps, Gluteus Maximus

Depth JumpQuadriceps, Gluteus Maximus

Drop JumpQuadriceps, Gluteus Maximus

Duck WalkQuadriceps, Gluteus Maximus

Dumbbell Box SquatDumbbells · Quadriceps, Gluteus Maximus

Dumbbell Bulgarian Split SquatDumbbells · Quadriceps, Gluteus Maximus

Dumbbell CleanDumbbells · Gluteus Maximus, Quadriceps

Dumbbell Curtsy LungeDumbbells · Quadriceps, Gluteus Maximus

Dumbbell Front SquatDumbbells · Quadriceps, Gluteus Maximus

Dumbbell Goblet SquatDumbbells · Quadriceps, Gluteus Maximus

Dumbbell LungesDumbbells · Quadriceps, Gluteus Maximus

Dumbbell Reverse LungeDumbbells · Quadriceps, Gluteus Maximus

Dumbbell Side LungeDumbbells · Quadriceps

Dumbbell SnatchDumbbells · Shoulders, Gluteus Maximus

Dumbbell Step-upDumbbells · Quadriceps

Dumbbell Sumo SquatDumbbells · Quadriceps, Gluteus Maximus

Dumbbell ThrusterDumbbells · Quadriceps, Shoulders

Dumbbell Walking LungeDumbbells · Quadriceps, Gluteus Maximus

Enhanced-Eccentric Leg ExtensionLeg Extension Machine · Quadriceps

Frog JumpBodyweight · Quadriceps, Gluteus Maximus

Front SquatBarbell, Weight Plates · Quadriceps, Core

Goblet SquatDumbbell or Kettlebell · Quadriceps, Gluteus Maximus

Hack SquatHack Squat Machine · Quadriceps, Gluteus Maximus

Hack Squat MachineHack Squat Machine · Quadriceps, Gluteus Maximus

Hang CleanBarbell, Weight Plates · Gluteus Maximus, Quadriceps

Hang Clean (Below Knee)Barbell, Weight Plates · Gluteus Maximus, Quadriceps

Hang SnatchBarbell, Weight Plates · Gluteus Maximus, Quadriceps

Hang Snatch (Below Knee)Barbell, Weight Plates · Gluteus Maximus, Quadriceps

High KneesBodyweight · Quadriceps, Hip Flexors

Hurdle HopQuadriceps, Gluteus Maximus

Jerk (Power)Shoulders, Gluteus Maximus

Jerk (Push)Shoulders, Gluteus Maximus

Jerk (Split)Shoulders, Gluteus Maximus

Jump SquatQuadriceps, Gluteus Maximus

Keg TossKeg · Gluteus Maximus, Quadriceps

Kettlebell Bulgarian Split SquatKettlebell · Quadriceps, Gluteus Maximus

Kettlebell Clean (Double)Kettlebell · Gluteus Maximus, Quadriceps

Kettlebell Clean (Single Arm)Kettlebell · Gluteus Maximus, Quadriceps

Kettlebell Front Squat (Double)Kettlebell · Quadriceps, Gluteus Maximus

Kettlebell Front Squat (Single)Kettlebell · Quadriceps, Gluteus Maximus

Kettlebell Goblet SquatKettlebell · Quadriceps, Gluteus Maximus

Kettlebell Lunge (Goblet)Kettlebell · Quadriceps, Gluteus Maximus

Kettlebell Lunge (Overhead)Kettlebell · Quadriceps, Gluteus Maximus

Kettlebell Lunge (Racked)Kettlebell · Quadriceps, Gluteus Maximus

Kettlebell Overhead SquatKettlebell · Quadriceps, Gluteus Maximus

Kettlebell Snatch (Double)Kettlebell · Shoulders, Gluteus Maximus

Kettlebell Snatch (Single Arm)Kettlebell · Shoulders, Gluteus Maximus

Kettlebell Sumo SquatKettlebell · Quadriceps, Gluteus Maximus

Kettlebell ThrusterKettlebell · Quadriceps, Shoulders

Lateral BoundQuadriceps, Gluteus Maximus

Lateral LungeQuadriceps, Gluteus Maximus

Lateral Step-upQuadriceps, Gluteus Maximus

Leg ExtensionLeg Extension Machine · Quadriceps

Leg Extension MachineLeg Extension Machine · Quadriceps

Leg PressLeg Press Machine · Quadriceps, Biceps Femoris

Leg Press MachineLeg Press Machine · Quadriceps

Log Clean and PressShoulders, Gluteus Maximus

Lunge (Clock)Quadriceps

Lunge (Curtsy)Quadriceps

Lunge (Reverse)Quadriceps

Lunge (Side)Quadriceps

Lunge (Walking)Quadriceps, Core

Lunge JumpQuadriceps, Gluteus Maximus

LungesQuadriceps, Biceps Femoris

Medicine Ball Goblet SquatMedicine Ball · Quadriceps, Gluteus Maximus

Medicine Ball LungeMedicine Ball · Quadriceps

Medicine Ball Lunge (Overhead)Medicine Ball · Quadriceps

Medicine Ball Reverse WoodchopMedicine Ball · Core, Gluteus Maximus

Medicine Ball SquatMedicine Ball · Quadriceps, Gluteus Maximus

Medicine Ball Wall BallMedicine Ball · Quadriceps, Gluteus Maximus

Mountain Climber (Cross Body)Bodyweight · Core, Quadriceps

Mountain Climber (Slow)Bodyweight · Core, Quadriceps

Overhead SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Overhead Squat (Clean Grip)Barbell, Weight Plates · Quadriceps, Gluteus Maximus

Pause DeadliftBarbell, Weight Plates · Back, Biceps Femoris

Pause SquatQuadriceps, Gluteus Maximus

Peterson Step-upQuadriceps

Pike JumpBodyweight · Quadriceps, Gluteus Maximus

Pin SquatBarbell, Squat Rack, Weight Plates · Quadriceps, Gluteus Maximus

Pistol SquatBodyweight · Quadriceps, Gluteus Maximus

Power CleanBarbell, Weight Plates · Gluteus Maximus, Quadriceps

Power SkipBodyweight · Quadriceps, Gluteus Maximus

Power SnatchBarbell, Weight Plates · Gluteus Maximus, Quadriceps

Reset DeadliftBarbell · Back, Biceps Femoris

Reverse NordicBodyweight · Quadriceps, Rectus Femoris

Safety Bar SquatSafety Squat Bar, Weight Plates, Squat Rack · Quadriceps, Gluteus Maximus

Sandbag Bulgarian Split SquatSandbag · Quadriceps, Gluteus Maximus

Sandbag CleanSandbag · Gluteus Maximus, Quadriceps

Sandbag Front SquatSandbag · Quadriceps, Gluteus Maximus

Sandbag LungeSandbag · Quadriceps, Gluteus Maximus

Sandbag Overhead SquatSandbag · Quadriceps, Gluteus Maximus

Sandbag SnatchSandbag · Shoulders, Gluteus Maximus

Sandbag SquatSandbag · Quadriceps, Gluteus Maximus

Sandbag ThrusterSandbag · Quadriceps, Shoulders

Sandbag Zercher SquatSandbag · Quadriceps, Gluteus Maximus

Scissors JumpBodyweight · Quadriceps, Gluteus Maximus

ShuffleBodyweight · Quadriceps, Calves

Single Leg BoundBodyweight · Quadriceps, Gluteus Maximus

Single Leg PressLeg Press Machine · Quadriceps

Single-Leg Leg ExtensionLeg Extension Machine · Quadriceps

Sissy SquatBodyweight · Quadriceps

Skater JumpBodyweight · Quadriceps, Gluteus Maximus

Sled Bear CrawlSled · Gluteus Maximus, Quadriceps

Sled Drag (Backward)Sled · Quadriceps, Gluteus Maximus

Sled Drag (Forward)Sled · Gluteus Maximus, Quadriceps

Sled Drag (Lateral)Sled · Gluteus Maximus, Quadriceps

Sled PushSled · Gluteus Maximus, Quadriceps

Sled Push (High Handle)Sled · Gluteus Maximus, Quadriceps

Sled Push (Low Handle)Sled · Gluteus Maximus, Quadriceps

Sled SprintSled · Gluteus Maximus, Quadriceps

Slow Eccentric Goblet SquatDumbbell or Kettlebell · Quadriceps, Gluteus Maximus

Slow Eccentric Leg ExtensionLeg Extension Machine · Quadriceps

Smith Machine Front SquatSmith Machine · Quadriceps, Gluteus Maximus

Smith Machine LungeSmith Machine · Quadriceps, Gluteus Maximus

Smith Machine Split SquatSmith Machine · Quadriceps, Gluteus Maximus

Smith Machine SquatSmith Machine · Quadriceps, Gluteus Maximus

Snatch (From Blocks)Barbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch (Hang Power)Barbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch (Muscle)Barbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch (Power)Barbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch (Split)Barbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch (Squat)Barbell, Weight Plates · Quadriceps, Gluteus Maximus

Snatch BalanceBarbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus

Snatch Grip DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus

Snatch Grip High PullGluteus Maximus, Quadriceps

Snatch PullGluteus Maximus, Quadriceps

Snatch Pull (From Blocks)Gluteus Maximus, Quadriceps

Speed BoundQuadriceps, Gluteus Maximus

Split JumpQuadriceps, Gluteus Maximus

Split SquatQuadriceps, Gluteus Maximus

SprawlCore, Quadriceps

SquatBarbell, Squat Rack, Weight Plates · Quadriceps, Gluteus Maximus

Squat (Bodyweight)Bodyweight · Quadriceps, Gluteus Maximus

Squat (Bulgarian Split - Bodyweight)Bodyweight · Quadriceps, Gluteus Maximus

Squat (Jump)Quadriceps, Gluteus Maximus

Squat (Pistol - Assisted)Quadriceps, Gluteus Maximus

Squat (Shrimp)Quadriceps, Gluteus Maximus

Standing Long JumpQuadriceps, Gluteus Maximus

Star JumpQuadriceps, Gluteus Maximus

Step-up (Bodyweight)Bodyweight · Quadriceps

Step-up (High)Quadriceps

Step-up (Lateral)Quadriceps

Sumo DeadliftBarbell, Weight Plates · Gluteus Maximus, Quadriceps

Sumo SquatQuadriceps, Gluteus Maximus

Tempo SquatQuadriceps, Biceps Femoris

ThrusterQuadriceps, Shoulders

Tire FlipGluteus Maximus, Quadriceps

Trap Bar DeadliftTrap Bar, Weight Plates · Biceps Femoris, Back

Triple JumpBodyweight · Quadriceps, Gluteus Maximus

TRX Bulgarian Split SquatTRX / Suspension Trainer · Quadriceps, Gluteus Maximus

TRX LungeTRX / Suspension Trainer · Quadriceps, Gluteus Maximus

TRX Lunge (Suspended)TRX / Suspension Trainer · Quadriceps, Gluteus Maximus

TRX Single Leg SquatTRX / Suspension Trainer · Quadriceps, Gluteus Maximus

TRX SquatTRX / Suspension Trainer · Quadriceps, Gluteus Maximus

Tuck JumpBodyweight · Quadriceps, Gluteus Maximus

Vertical JumpBodyweight · Quadriceps, Gluteus Maximus

VMO DipBodyweight · Quadriceps

Walking LungesQuadriceps, Gluteus Maximus

Wall BallQuadriceps, Shoulders

Yoke CarryCore, Trapezius

Yoke WalkCore, Trapezius

Zercher SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Cardio

5-10-5 DrillQuadriceps, Calves

Aerobic CyclingStationary Bike · Quadriceps

Agility LadderQuadriceps, Calves

Air BikeStationary Bike · Quadriceps, Calves

Assault BikeStationary Bike · Quadriceps, Calves

Battle Rope Jumping JacksBattle Ropes · Shoulders, Core

Box DrillBodyweight · Quadriceps, Calves

Brisk WalkingBodyweight · Quadriceps, Gluteus Maximus

CariocaBodyweight · Quadriceps, Calves

Cross-Country SkiingQuadriceps, Shoulders

CyclingStationary Bike · Quadriceps

Cycling (Interval)Stationary Bike · Quadriceps

Cycling (Mountain)Stationary Bike · Quadriceps

Cycling (Road)Stationary Bike · Quadriceps

Cycling (Spin Class)Stationary Bike · Quadriceps

Cycling (Stationary)Stationary Bike · Quadriceps

Echo BikeStationary Bike · Quadriceps, Calves

EllipticalElliptical Machine · Quadriceps, Calves

Fan BikeStationary Bike · Quadriceps, Calves

Hill SprintsQuadriceps, Biceps Femoris

Incline Treadmill WalkingTreadmill · Gluteus Maximus, Quadriceps

Indoor CyclingStationary Bike · Quadriceps

Indoor RowingRowing Machine · Latissimus Dorsi, Quadriceps

JoggingQuadriceps, Biceps Femoris

Jump Rope (Cardio)Jump Rope · Calves, Quadriceps

Jump Rope (Crossover)Jump Rope · Calves, Quadriceps

Jump Rope (Double Under)Jump Rope · Calves, Quadriceps

Jump Rope (High Knee)Jump Rope · Calves, Quadriceps

Jump Rope (Running)Jump Rope · Calves, Quadriceps

Jump Rope (Single Under)Jump Rope · Calves, Quadriceps

Jump Rope (Triple Under)Jump Rope · Calves, Quadriceps

Jumping JackBodyweight · Quadriceps, Gluteus Maximus

Jumping Jack (180°)Bodyweight · Quadriceps, Gluteus Maximus

KickboxingQuadriceps, Core

L-DrillQuadriceps, Calves

Ladder DrillsQuadriceps, Calves

Pro Agility DrillQuadriceps, Calves

RunningQuadriceps, Biceps Femoris

Running (Fartlek)Quadriceps, Biceps Femoris

Running (Hill)Quadriceps, Biceps Femoris

Running (Interval)Quadriceps, Biceps Femoris

Running (Outdoor)Quadriceps, Biceps Femoris

Running (Tempo)Quadriceps, Biceps Femoris

Running (Trail)Quadriceps, Biceps Femoris

Running (Treadmill)Treadmill · Quadriceps, Biceps Femoris

Shuttle RunQuadriceps, Biceps Femoris

Spin BikeStationary Bike · Quadriceps, Calves

SprintingQuadriceps, Biceps Femoris

Sprinting (100m)Quadriceps, Biceps Femoris

Sprinting (200m)Quadriceps, Biceps Femoris

Sprinting (400m)Quadriceps, Biceps Femoris

Stair ClimberStair Climber · Quadriceps, Gluteus Maximus

Stair ClimbingStair Climber · Quadriceps, Gluteus Maximus

Stair MasterStair Climber · Quadriceps, Gluteus Maximus

Stair RunningStair Climber · Quadriceps, Biceps Femoris

Step AerobicsQuadriceps, Gluteus Maximus

T-DrillQuadriceps, Calves

Trail RunningQuadriceps, Biceps Femoris

TreadmillTreadmill · Quadriceps, Calves

Versa ClimberQuadriceps, Shoulders

WalkingQuadriceps, Gluteus Maximus

Water AerobicsQuadriceps, Shoulders

Flexibility

Couch StretchHip Flexors, Quadriceps

Hip Flexor Stretch (Couch)Hip Flexors, Quadriceps

Quad StretchQuadriceps

Quad Stretch (Lying)Quadriceps

Quad Stretch (Side Lying)Quadriceps

Standing Quad StretchQuadriceps, Hip Flexors

Quads Exercises

Strength

Cardio

Flexibility

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