Zirv FitnessExercise 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.
299 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 · Shoulders, 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 · Shoulders, 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, Biceps Femoris
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
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, Biceps Femoris
Barbell Step-upBarbell, Weight Plates · Quadriceps
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 SquatQuadriceps, Gluteus Maximus
Broad JumpBodyweight · Quadriceps, Gluteus Maximus
Bulgarian Split SquatQuadriceps, Biceps Femoris
Bunny HopQuadriceps, Gluteus Maximus
Burpee (Box Jump)Bodyweight · Quadriceps, Gluteus Maximus
Burpee (Muscle-up)Bodyweight · Quadriceps, Gluteus Maximus
Burpee (Pull-up)Pull-Up Bar · Latissimus Dorsi, Biceps
BurpeesBodyweight · Chest, Quadriceps
Butt KicksBodyweight · Quadriceps, Biceps Femoris
C-SkipQuadriceps, Gluteus Maximus
Cable High-to-Low Wood ChopCable Machine · Core, Quadriceps
Cable Leg ExtensionCable Machine · Quadriceps, Core
Cable Low-to-High Wood ChopCable Machine · Core, Quadriceps
Cable Rotational ChopCable Machine · Core, Quadriceps
Cable Wood ChopCable Machine · Core, Quadriceps
CariocaQuadriceps, Calves
Chain SquatBarbell, Weight Plates, Chains · Quadriceps, Gluteus Maximus
Clean (From Blocks)Shoulders, Gluteus Maximus
Clean (Hang Power)Shoulders, Gluteus Maximus
Clean (Muscle)Shoulders, Gluteus Maximus
Clean (Power)Shoulders, Gluteus Maximus
Clean (Split)Shoulders, Gluteus Maximus
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 PullForearm Flexors, Shoulders
Clean PullShoulders, Gluteus Maximus
Clean Pull (From Blocks)Shoulders, Gluteus Maximus
Curtsy LungeQuadriceps
DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Deficit DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Depth DropQuadriceps, Calves
Depth JumpQuadriceps, Gluteus Maximus
Drop JumpQuadriceps, Gluteus Maximus
Dumbbell Box SquatDumbbells · Quadriceps, Gluteus Maximus
Dumbbell Bulgarian Split SquatDumbbells · Quadriceps, Gluteus Maximus
Dumbbell CleanDumbbells · Shoulders, Gluteus Maximus
Dumbbell Curtsy LungeDumbbells · Quadriceps
Dumbbell Front SquatDumbbells · Quadriceps, Biceps Femoris
Dumbbell Goblet SquatDumbbells · Quadriceps, Gluteus Maximus
Dumbbell LungesDumbbells · Quadriceps, Biceps Femoris
Dumbbell Reverse LungeDumbbells · Quadriceps
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, Core
Dumbbell WoodchopDumbbells · Quadriceps, Gluteus Maximus
Enhanced-Eccentric Leg ExtensionLeg Extension Machine · Quadriceps
Frog JumpQuadriceps, Gluteus Maximus
Front SquatQuadriceps, Core
Goblet SquatQuadriceps, Biceps Femoris
Hack SquatHack Squat Machine · Quadriceps, Biceps Femoris
Hack Squat MachineHack Squat Machine · Quadriceps, Gluteus Maximus
Hang CleanShoulders, Gluteus Maximus
Hang Clean (Below Knee)Shoulders, Gluteus Maximus
Hang SnatchShoulders, Gluteus Maximus
Hang Snatch (Below Knee)Shoulders, Gluteus Maximus
High KneesBodyweight · Quadriceps, Biceps Femoris
Hurdle HopQuadriceps, Gluteus Maximus
Jerk (Power)Shoulders, Gluteus Maximus
Jerk (Push)Shoulders, Gluteus Maximus
Jerk (Split)Shoulders, Gluteus Maximus
Jump SquatQuadriceps, Gluteus Maximus
Keg TossGluteus Maximus, Quadriceps
Kettlebell Bulgarian Split SquatKettlebell · Quadriceps, Gluteus Maximus
Kettlebell Clean (Double)Kettlebell · Shoulders, Gluteus Maximus
Kettlebell Clean (Single Arm)Kettlebell · Shoulders, Gluteus Maximus
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
Kettlebell Lunge (Overhead)Kettlebell · Quadriceps
Kettlebell Lunge (Racked)Kettlebell · Quadriceps
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
Lateral Step-upQuadriceps
Leg ExtensionLeg Extension Machine · Quadriceps
Leg Extension MachineLeg Extension Machine · Quadriceps
Leg PressLeg Press Machine · Quadriceps, Biceps Femoris
Leg Press Calf RaiseLeg Press Machine · Quadriceps, Calves
Leg Press Calf Raise MachineLeg Press Machine · Quadriceps, Calves
Leg Press MachineLeg Press Machine · Quadriceps
Log Clean and PressShoulders, Gluteus Maximus
Log PressGluteus Maximus, Quadriceps
Lunge (Clock)Quadriceps
Lunge (Curtsy)Quadriceps
Lunge (Reverse)Quadriceps
Lunge (Side)Quadriceps
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 · Quadriceps, Gluteus Maximus
Medicine Ball SquatMedicine Ball · Quadriceps, Gluteus Maximus
Medicine Ball WoodchopMedicine Ball · Quadriceps, Gluteus Maximus
Mountain Climber (Cross Body)Bodyweight · Core, Quadriceps
Mountain Climber (Slow)Bodyweight · Core, Quadriceps
Overhead SquatQuadriceps, Gluteus Maximus
Overhead Squat (Clean Grip)Quadriceps, Gluteus Maximus
Pause DeadliftBarbell, Weight Plates · Back, Biceps Femoris
Pause SquatQuadriceps, Biceps Femoris
Peterson Step-upQuadriceps
Pike JumpQuadriceps, Gluteus Maximus
Pin SquatQuadriceps, Gluteus Maximus
Pistol SquatBodyweight · Quadriceps, Gluteus Maximus
Power CleanShoulders, Gluteus Maximus
Power SkipQuadriceps, Gluteus Maximus
Power SnatchShoulders, Gluteus Maximus
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 · Shoulders, Gluteus Maximus
Sandbag Front SquatSandbag · Quadriceps, Gluteus Maximus
Sandbag LungeSandbag · Quadriceps
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 JumpQuadriceps, Gluteus Maximus
ShuffleQuadriceps, Calves
Single Leg BoundQuadriceps, Gluteus Maximus
Single Leg PressLeg Press Machine · Quadriceps
Single-Leg Leg ExtensionLeg Extension Machine · Quadriceps
Sissy SquatQuadriceps, Gluteus Maximus
Skater JumpQuadriceps, Gluteus Maximus
Sled Bear CrawlSled · Gluteus Maximus, Quadriceps
Sled Drag (Backward)Sled · Gluteus Maximus, Quadriceps
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
Smith Machine Split SquatSmith Machine · Quadriceps, Gluteus Maximus
Smith Machine SquatSmith Machine · Quadriceps, Gluteus Maximus
Snatch (From Blocks)Shoulders, Gluteus Maximus
Snatch (Hang Power)Shoulders, Gluteus Maximus
Snatch (Muscle)Shoulders, Gluteus Maximus
Snatch (Power)Shoulders, Gluteus Maximus
Snatch (Split)Shoulders, Gluteus Maximus
Snatch (Squat)Quadriceps, Gluteus Maximus
Snatch BalanceShoulders, Gluteus Maximus
Snatch DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
Snatch Grip DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
Snatch Grip High PullForearm Flexors, Shoulders
Snatch PullShoulders, Gluteus Maximus
Snatch Pull (From Blocks)Shoulders, Gluteus Maximus
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 · Biceps Femoris, Back
Sumo SquatQuadriceps, Gluteus Maximus
Tempo SquatQuadriceps, Biceps Femoris
ThrusterQuadriceps, Shoulders
Tire FlipGluteus Maximus, Quadriceps
Trap Bar DeadliftTrap Bar, Weight Plates · Biceps Femoris, Back
Triple JumpQuadriceps, Gluteus Maximus
TRX Bulgarian Split SquatTRX / Suspension Trainer · Quadriceps, Gluteus Maximus
TRX LungeTRX / Suspension Trainer · Quadriceps, Core
TRX Lunge (Suspended)TRX / Suspension Trainer · Quadriceps, Core
TRX Single Leg SquatTRX / Suspension Trainer · Quadriceps, Gluteus Maximus
TRX SquatTRX / Suspension Trainer · Quadriceps, Gluteus Maximus
Tuck JumpBodyweight · Quadriceps, Gluteus Maximus
Vertical JumpQuadriceps, Gluteus Maximus
Walking LungesQuadriceps, Core
Woodchop (High to Low)Quadriceps, Gluteus Maximus
Woodchop (Kneeling)Quadriceps, Gluteus Maximus
Woodchop (Low to High)Quadriceps, Gluteus Maximus
Zercher SquatQuadriceps, 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
Barbell Walking LungeBarbell, Weight Plates · Quadriceps, Core
Battle Rope Jumping JacksBattle Ropes · Shoulders, Core
Box DrillQuadriceps, 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
Indoor CyclingStationary Bike · Quadriceps
JoggingQuadriceps, Biceps Femoris
Jump Rope (Cardio)Jump Rope · Shoulders, Core
Jump Rope (Crossover)Jump Rope · Shoulders, Core
Jump Rope (Double Under)Jump Rope · Shoulders, Core
Jump Rope (High Knee)Jump Rope · Shoulders, Core
Jump Rope (Running)Jump Rope · Shoulders, Core
Jump Rope (Single Under)Jump Rope · Shoulders, Core
Jump Rope (Triple Under)Jump Rope · Shoulders, Core
Jumping JackBodyweight · Quadriceps, Gluteus Maximus
Jumping Jack (180°)Bodyweight · Quadriceps, Gluteus Maximus
KickboxingQuadriceps, Core
L-DrillQuadriceps, Calves
Ladder DrillsQuadriceps, Calves
Lunge (Walking)Quadriceps, Core
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
Water AerobicsQuadriceps, Shoulders