Quads — exercises

186 exercises with video, ordered by popularity. Each page shows step-by-step technique, common mistakes and set/rep targets.

Barbell Back Squat ▶
Barbell Back Squat Barbell Intermediate
Leg Press ▶
Leg Press Leg press Beginner
Stationary Bike ▶
Stationary Bike Stationary bike Beginner
Hack Squat (Machine) ▶
Hack Squat (Machine) Hack squat machine Intermediate
Bulgarian Split Squat ▶
Bulgarian Split Squat Flat bench Intermediate
Leg Extension ▶
Leg Extension Leg extension machine Beginner
Low Bar Back Squat ▶
Low Bar Back Squat Barbell Advanced
Elliptical Machine ▶
Elliptical Machine Elliptical Beginner
Goblet Squat ▶
Goblet Squat Dumbbells Beginner
Trap Bar Deadlift ▶
Trap Bar Deadlift Trap bar Intermediate
Stair Climber ▶
Stair Climber Stair climber Beginner
Smith Machine Squat ▶
Smith Machine Squat Smith machine Beginner
Treadmill Running ▶
Treadmill Running Treadmill Beginner
Reverse Lunge ▶
Reverse Lunge Dumbbells Beginner
Sumo Deadlift ▶
Sumo Deadlift Barbell Advanced
Barbell Front Squat ▶
Barbell Front Squat Barbell Advanced
Kettlebell Goblet Squat ▶
Kettlebell Goblet Squat Kettlebell Beginner
Forward Lunge ▶
Forward Lunge Dumbbells Beginner
Box Jump ▶
Box Jump Plyo box Intermediate
Split Squat ▶
Split Squat Dumbbells Beginner
Barbell Pause Squat ▶
Barbell Pause Squat Barbell Advanced
Single Leg Press ▶
Single Leg Press Leg press Beginner
Box Squat ▶
Box Squat Barbell Beginner
Dumbbell Squat ▶
Dumbbell Squat Dumbbells Beginner
Sled Push ▶
Sled Push Sled Intermediate
Single Leg Extension ▶
Single Leg Extension Leg extension machine Beginner
Barbell Bulgarian Split Squat ▶
Barbell Bulgarian Split Squat Barbell Intermediate
Dumbbell Bulgarian Split Squat ▶
Dumbbell Bulgarian Split Squat Dumbbells Intermediate
Smith Machine Bulgarian Split Squat ▶
Smith Machine Bulgarian Split Squat Smith machine Intermediate
Single Leg Step-Up ▶
Single Leg Step-Up Dumbbells Intermediate
Wall Ball ▶
Wall Ball Medicine ball Intermediate
180 Jump Squat ▶
180 Jump Squat Intermediate
All Fours Quad Stretch ▶
All Fours Quad Stretch Beginner
Archer Reverse Lunge ▶
Archer Reverse Lunge Intermediate
Assisted Bulgarian Split Squat ▶
Assisted Bulgarian Split Squat Plyo box Beginner
Assisted Pistol Squat ▶
Assisted Pistol Squat Squat rack Intermediate
Balance Board Weight Shift ▶
Balance Board Weight Shift Balance Trainer (BOSU) Beginner
Barbell Curtsy Lunge ▶
Barbell Curtsy Lunge Barbell Intermediate
Barbell Deficit Reverse Lunge ▶
Barbell Deficit Reverse Lunge Barbell Advanced
Barbell Front Box Squat ▶
Barbell Front Box Squat Barbell Intermediate
Barbell Front Rack Lunge ▶
Barbell Front Rack Lunge Barbell Intermediate
Barbell Muscle Clean ▶
Barbell Muscle Clean Barbell Advanced
Barbell Overhead Lunge ▶
Barbell Overhead Lunge Barbell Advanced
Barbell Overhead Squat ▶
Barbell Overhead Squat Barbell Advanced
Barbell Quarter Squat ▶
Barbell Quarter Squat Barbell Intermediate
Barbell Reverse Lunge ▶
Barbell Reverse Lunge Barbell Intermediate
Barbell Side Squat ▶
Barbell Side Squat Barbell Intermediate
Barbell Step-Up with Knee Drive ▶
Barbell Step-Up with Knee Drive Barbell Intermediate
Barbell Step-Up ▶
Barbell Step-Up Barbell Intermediate
Barbell Suitcase Deadlift ▶
Barbell Suitcase Deadlift Barbell Intermediate
Barbell Sumo Squat ▶
Barbell Sumo Squat Barbell Intermediate
Behind the Neck Barbell Press to Overhead Squat ▶
Behind the Neck Barbell Press to Overhead Squat Barbell Advanced
Block Power Clean ▶
Block Power Clean Barbell Advanced
Block Snatch ▶
Block Snatch Barbell Expert
Bodyweight Bulgarian Split Squat ▶
Bodyweight Bulgarian Split Squat Plyo box Intermediate
Bodyweight Deficit Reverse Lunge ▶
Bodyweight Deficit Reverse Lunge Weight plates Intermediate
Bodyweight Forward Lunge ▶
Bodyweight Forward Lunge Beginner
Bodyweight Lateral Lunge ▶
Bodyweight Lateral Lunge Beginner
Bodyweight Overhead Squat ▶
Bodyweight Overhead Squat Beginner
Bodyweight Reverse Lunge ▶
Bodyweight Reverse Lunge Beginner
Bodyweight Single Leg Extension ▶
Bodyweight Single Leg Extension Flat bench Beginner
Bodyweight Squat ▶
Bodyweight Squat Beginner
Bodyweight Step-Up ▶
Bodyweight Step-Up Plyo box Beginner
Bow Pose ▶
Bow Pose Intermediate
Box Straddle Step-Up ▶
Box Straddle Step-Up Plyo box Beginner
Cable Split Squat ▶
Cable Split Squat Cable machine Beginner
Cardio Lunge ▶
Cardio Lunge Intermediate
Chair Supported Resistance Band Reverse Lunge ▶
Chair Supported Resistance Band Reverse Lunge Resistance bands Beginner
Clap Jack ▶
Clap Jack Beginner
Clean and Jerk to Overhead Split Squat ▶
Clean and Jerk to Overhead Split Squat Barbell Expert
Clean Deadlift ▶
Clean Deadlift Barbell Intermediate
Crawling Sled Drag ▶
Crawling Sled Drag Sled Intermediate
Curtsy Squat ▶
Curtsy Squat Beginner
Dancer Pose (Natarajasana) ▶
Dancer Pose (Natarajasana) Intermediate
Deficit Sumo Squat ▶
Deficit Sumo Squat Dumbbells Intermediate
Diagonal Lunge with Toe Touch ▶
Diagonal Lunge with Toe Touch Beginner
Double Kettlebell Sled Push ▶
Double Kettlebell Sled Push Kettlebell Intermediate
Double Kettlebell Thruster ▶
Double Kettlebell Thruster Kettlebell Intermediate
Dumbbell Box Squat ▶
Dumbbell Box Squat Dumbbells Beginner
Dumbbell Burpee ▶
Dumbbell Burpee Dumbbells Intermediate
Dumbbell Deficit Reverse Lunge ▶
Dumbbell Deficit Reverse Lunge Dumbbells Intermediate
Dumbbell Frog Jump ▶
Dumbbell Frog Jump Dumbbells Intermediate
Dumbbell Front Rack Curtsy Lunge ▶
Dumbbell Front Rack Curtsy Lunge Dumbbells Intermediate
Dumbbell Front Rack Lunge ▶
Dumbbell Front Rack Lunge Dumbbells Intermediate
Dumbbell Front Squat ▶
Dumbbell Front Squat Dumbbells Intermediate
Dumbbell Iron Cross ▶
Dumbbell Iron Cross Dumbbells Intermediate
Dumbbell Kneeling to Stand ▶
Dumbbell Kneeling to Stand Dumbbells Intermediate
Dumbbell Lunge with Overhead Press ▶
Dumbbell Lunge with Overhead Press Dumbbells Intermediate
Dumbbell Overhead Lunge ▶
Dumbbell Overhead Lunge Dumbbells Intermediate
Dumbbell Pistol Squat ▶
Dumbbell Pistol Squat Dumbbells Advanced
Dumbbell Snatch ▶
Dumbbell Snatch Dumbbells Intermediate
Dumbbell Step-Up with Knee Drive ▶
Dumbbell Step-Up with Knee Drive Dumbbells Intermediate
Fast Feet ▶
Fast Feet Beginner
Feet Together Barbell Squat ▶
Feet Together Barbell Squat Barbell Intermediate
Foam Roll Quads ▶
Foam Roll Quads Foam roller Beginner
Forward Step with Biceps Curl ▶
Forward Step with Biceps Curl Beginner
Goblet Curtsy Lunge ▶
Goblet Curtsy Lunge Dumbbells Intermediate
Goblet Front Foot Elevated Split Squat ▶
Goblet Front Foot Elevated Split Squat Dumbbells Intermediate
Goblet Lateral Lunge ▶
Goblet Lateral Lunge Dumbbells Intermediate
Goblet Reverse Lunge ▶
Goblet Reverse Lunge Dumbbells Beginner
Goblet Side Squat ▶
Goblet Side Squat Dumbbells Beginner
Goblet Split Squat ▶
Goblet Split Squat Dumbbells Beginner
Goblet Squat with Press Out ▶
Goblet Squat with Press Out Dumbbells Intermediate
Half Kneeling Quad Stretch ▶
Half Kneeling Quad Stretch Plyo box Beginner
Half Kneeling Wall Quad Stretch ▶
Half Kneeling Wall Quad Stretch Intermediate
Heel Elevated Goblet Squat ▶
Heel Elevated Goblet Squat Dumbbells Beginner
Horizontal Leg Press ▶
Horizontal Leg Press Leg press Beginner
In and Out Jump Squat ▶
In and Out Jump Squat Intermediate
Jefferson Split Squat ▶
Jefferson Split Squat Barbell Intermediate
Jefferson Squat ▶
Jefferson Squat Barbell Intermediate
Jogging ▶
Jogging Beginner
Jumping Pistol Squat ▶
Jumping Pistol Squat Expert
Kettlebell Bulgarian Split Squat ▶
Kettlebell Bulgarian Split Squat Kettlebell Intermediate
Kettlebell Deficit Sumo Squat ▶
Kettlebell Deficit Sumo Squat Kettlebell Intermediate
Kettlebell Lateral Lunge ▶
Kettlebell Lateral Lunge Kettlebell Intermediate
Kettlebell Reverse Lunge ▶
Kettlebell Reverse Lunge Kettlebell Beginner
Kettlebell Sled Drag ▶
Kettlebell Sled Drag Kettlebell Beginner
Kettlebell Sled Push ▶
Kettlebell Sled Push Kettlebell Intermediate
Kettlebell Split Squat ▶
Kettlebell Split Squat Kettlebell Beginner
Kettlebell Squat ▶
Kettlebell Squat Kettlebell Beginner
Kettlebell Step-Up ▶
Kettlebell Step-Up Kettlebell Beginner
Kettlebell Suitcase Squat ▶
Kettlebell Suitcase Squat Kettlebell Beginner
Knee Circles ▶
Knee Circles Beginner
Kneeling Jump Squat ▶
Kneeling Jump Squat Advanced
Kneeling to Stand ▶
Kneeling to Stand Beginner
Landmine Curtsy Lunge ▶
Landmine Curtsy Lunge Barbell Intermediate
Landmine Lateral Lunge ▶
Landmine Lateral Lunge Barbell Intermediate
Landmine Lunge to Press ▶
Landmine Lunge to Press Barbell Intermediate
Landmine Reverse Lunge with Rotation ▶
Landmine Reverse Lunge with Rotation Barbell Intermediate
Landmine Squat to Press ▶
Landmine Squat to Press Barbell Intermediate
Lateral Box Jump ▶
Lateral Box Jump Plyo box Intermediate
Lateral Lunge with Rotation ▶
Lateral Lunge with Rotation Beginner
Lateral Lunge with Toe Touch ▶
Lateral Lunge with Toe Touch Beginner
Lateral Step with Chest Fly ▶
Lateral Step with Chest Fly Beginner
Low Lunge (Anjaneyasana) ▶
Low Lunge (Anjaneyasana) Beginner
Lunge with Rotation ▶
Lunge with Rotation Beginner
Lying Resistance Band Quad Stretch ▶
Lying Resistance Band Quad Stretch Resistance bands Beginner
Medicine Ball Low-to-High Woodchop ▶
Medicine Ball Low-to-High Woodchop Medicine ball Beginner
Medicine Ball Slam Burpee ▶
Medicine Ball Slam Burpee Medicine ball Intermediate
Medicine Ball Squat with Front Raise ▶
Medicine Ball Squat with Front Raise Medicine ball Beginner
Plate Clean and Press ▶
Plate Clean and Press Weight plates Intermediate
Plate Clean ▶
Plate Clean Weight plates Intermediate
Plate Forward Lunge ▶
Plate Forward Lunge Weight plates Beginner
Prone Quad Stretch ▶
Prone Quad Stretch Beginner
Rack Supported Dumbbell Pistol Squat ▶
Rack Supported Dumbbell Pistol Squat Dumbbells Intermediate
Resistance Band Bulgarian Split Squat ▶
Resistance Band Bulgarian Split Squat Resistance bands Intermediate
Resistance Band Curtsy Lunge ▶
Resistance Band Curtsy Lunge Resistance bands Intermediate
Resistance Band Jump Squat ▶
Resistance Band Jump Squat Mini bands Intermediate
Resistance Band Reverse Lunge ▶
Resistance Band Reverse Lunge Resistance bands Beginner
Resistance Band Sumo Squat ▶
Resistance Band Sumo Squat Resistance bands Beginner
Reverse Lunge with Arm Raise ▶
Reverse Lunge with Arm Raise Beginner
Reverse Lunge with Knee Drive ▶
Reverse Lunge with Knee Drive Beginner
Side Lying Quad Stretch ▶
Side Lying Quad Stretch Beginner
Single Arm Dumbbell Front Squat ▶
Single Arm Dumbbell Front Squat Dumbbells Intermediate
Single Arm Dumbbell Overhead Split Squat ▶
Single Arm Dumbbell Overhead Split Squat Dumbbells Intermediate
Single Arm Landmine Lunge to Press ▶
Single Arm Landmine Lunge to Press Barbell Intermediate
Single Leg Mini Band Lying Leg Raise ▶
Single Leg Mini Band Lying Leg Raise Mini bands Beginner
Single Leg Resistance Band Leg Press ▶
Single Leg Resistance Band Leg Press Resistance bands Beginner
Single to Double Leg Box Jump ▶
Single to Double Leg Box Jump Plyo box Intermediate
Sissy Bench Goblet Squat ▶
Sissy Bench Goblet Squat Dumbbells Beginner
Skater Squat ▶
Skater Squat Advanced
Ski Erg Jump Squat Pull ▶
Ski Erg Jump Squat Pull Ski erg Intermediate
Ski Erg Reverse Lunge Pull ▶
Ski Erg Reverse Lunge Pull Ski erg Intermediate
Ski Erg Squat Straight Arm Pull ▶
Ski Erg Squat Straight Arm Pull Ski erg Intermediate
Sliding Curtsy Lunge ▶
Sliding Curtsy Lunge Intermediate
Snatch Balance ▶
Snatch Balance Barbell Advanced
Spanish Split Squat ▶
Spanish Split Squat Resistance bands Beginner
Split Clean ▶
Split Clean Barbell Advanced
Sprinter Lunge ▶
Sprinter Lunge Beginner
Squat Clean ▶
Squat Clean Barbell Advanced
Squat to Calf Raise ▶
Squat to Calf Raise Beginner
Squat to Overhead Reach ▶
Squat to Overhead Reach Beginner
Squat to Side Leg Raise ▶
Squat to Side Leg Raise Beginner
Stability Ball Quad Stretch ▶
Stability Ball Quad Stretch Stability ball Beginner
Stability Ball Wall Squat ▶
Stability Ball Wall Squat Stability ball Beginner
Standing Cable Leg Extension ▶
Standing Cable Leg Extension Cable machine Intermediate
Step Back Squat Thrust ▶
Step Back Squat Thrust Beginner
Suspension Trainer Side Squat ▶
Suspension Trainer Side Squat Suspension trainer Intermediate
Treadmill Walk ▶
Treadmill Walk Treadmill Beginner
Walking ▶
Walking Beginner
Wide Stance Dumbbell Squat ▶
Wide Stance Dumbbell Squat Dumbbells Beginner
Resistance Band Squat ▶
Resistance Band Squat Mini bands Beginner
Zercher Squat ▶
Zercher Squat Barbell Advanced
Cable Squat ▶
Cable Squat Cable machine Beginner
Split Jerk ▶
Split Jerk Barbell Expert
Single Leg Box Jump ▶
Single Leg Box Jump Plyo box Advanced

All exercises →