Quads Exercises
Browse illustrated quads exercises. Every movement is shown with a picture, the muscles it works, the equipment you need, and how to perform it. Filter further by equipment or level once you find the muscle group you want to train.
Showing 48 of 215 quads exercises.
Alternate Lunge Jumpers
Explosive jumping lunge with mid-air leg switch — a conditioning staple that hammers the quads and …
Intermediate
Ballet Ice Skaters
Lateral skating bound from foot to foot — a low-impact conditioning drill that builds single-leg po…
Beginner
Barbell Back Squats
The cornerstone barbell squat — high-bar or low-bar back placement, knees and hips flexing together…
Intermediate
Barbell Bulgarian Split Squat
Loaded rear-foot-elevated split squat with the barbell on the back — punishing single-leg quad and …
Advanced
Barbell Clean and Jerk
The full two-part Olympic lift: explode the bar to the shoulders, then drive it overhead — the gold…
Elite
Barbell Front Squat
Front-rack barbell squat with the bar across the shoulders — demands an upright torso, brutal for t…
Intermediate
Barbell Hang Power Clean
Hip-driven pull from the hang to a high front-rack catch in a quarter-squat — power above parallel,…
Elite
Barbell Hang Snatch
A snatch initiated from the hang, pulling the wide-grip bar from above the knee to overhead in one …
Advanced
Barbell Landmine Squat
Goblet-style squat holding the end of a landmine bar at chest height — the angled path keeps the to…
Advanced
Barbell Muscle Clean
Strict pull from hang or floor to the front rack with no drop under the bar — slower, more honest, …
Elite
Barbell Power Clean
Olympic clean from the floor with a high front-rack catch in a quarter-squat — the classic athletic…
Elite
Barbell Power Snatch
A snatch caught above a quarter-squat, prioritising bar speed and explosive power over the depth of…
Elite
Barbell Push Jerk
A dip-and-drive overhead lift where you re-bend the knees to receive the bar, letting you press far…
Advanced
Barbell Reverse Lunge
Backward-stepping lunge with a barbell on the back — generally easier on the knees than forward lun…
Advanced
Barbell Split Clean
A clean received in a split stance rather than a squat — an old-school variation that suits limited…
Elite
Barbell Split Jerk
The heaviest overhead lift — drive the bar up and split the feet to receive it locked overhead in a…
Elite
Barbell Split Snatch
A snatch received in a split stance instead of an overhead squat — a classic style for limited squa…
Elite
Barbell Squat Clean
Full Olympic squat clean — bar from floor to front rack with a deep squat catch, the most loadable …
Elite
Barbell Squat Jerk
An advanced jerk caught in a deep overhead squat — maximal mobility and overhead stability required.
Elite
Barbell Squat Snatch
The full competition snatch — pull the bar from floor to overhead and receive it in a deep overhead…
Elite
Barbell Sumo Squat
Wide-stance back squat with toes turned out — emphasizes the adductors and glutes through a more ab…
Intermediate
Barbell Thruster
A front squat flowing straight into an overhead press — a brutally efficient full-body builder and …
Advanced
Barbell Zercher Squat
Squat with a barbell held in the crooks of the elbows — brutally upright torso position, devastatin…
Advanced
Barbell Zombie Squats
Front squat with the arms held straight forward and the bar balanced on the shoulders — no hands on…
Advanced
Battle Ropes Burpees
A full-body conditioning blast that chains a burpee into a rope wave or slam, hammering the heart, …
Intermediate
Battle Ropes Jump Squat Waves
A relentless cardio drill pairing continuous rope waves with repeated jump squats so the legs, lung…
Intermediate
Battle Ropes Kneeling to Standing Waves
The shoulders keep the waves alive while you transition down to kneeling and back up, adding a leg …
Intermediate
Battle Ropes Low Alternate Waves
Alternating waves held in a low quarter-squat so the shoulders pump while the quads endure an isome…
Foundation
Battle Ropes Reverse Lunge
Alternating reverse lunges driven by the quads and glutes while the shoulders keep the ropes waving…
Intermediate
Battle Ropes Side Lunge Waves
Lateral lunges side to side that load the quads and adductors while the shoulders keep the ropes wa…
Intermediate
Battle Ropes Side to Side Jumps
Lateral skater hops side to side while the ropes keep moving, blending explosive frontal-plane powe…
Intermediate
Battle Ropes Split Jack Waves
Scissor jumps switching the lead foot while the ropes keep waving, a high-tempo split-stance drill …
Intermediate
Battle Ropes Squat Waves
The shoulders keep the waves alive while you hold or pulse a squat, adding a steady quad and glute …
Foundation
Battle Ropes Thrusters
A rope thruster chaining a squat into an overhead rope drive, linking the quads and glutes to the s…
Intermediate
Bike Exercise Light
A low-intensity, steady-state ride on a stationary bike at a conversational pace — ideal for warm-u…
Beginner
Body Weight Squats
Unloaded bodyweight squat — the fundamental human movement pattern that builds quad and hip mobilit…
Beginner
BOSU Burpee
A full burpee gripping the BOSU, adding an overhead press of the dome at the top to spike the heart…
Advanced
BOSU Extend and Tuck
A dynamic V-tuck on the BOSU dome that trains the rectus abdominis and hip flexors while the unstab…
Intermediate
BOSU Froggers
An explosive frogger, hopping the feet from a plank up toward the hands on the BOSU, blending cardi…
Intermediate
BOSU Jog
A light jog in place on the BOSU dome, raising the heart rate while the soft, unstable surface trai…
Beginner
BOSU Lateral Lunge
A side lunge stepping onto or off the BOSU dome, loading the quads and glutes through the frontal p…
Intermediate
BOSU Lunge
A forward or reverse lunge with one foot on the BOSU dome, building single-leg strength while the u…
Intermediate
BOSU Lunge Skip
A driving lunge off the BOSU into an explosive knee-up skip, blending single-leg power with balance…
Intermediate
BOSU Mountain Climbers
Fast alternating knee drives from a plank with hands on the BOSU, spiking the heart rate while the …
Intermediate
BOSU Plank Jacks
Plank jacks with hands on the BOSU, jumping the feet in and out while the core resists movement and…
Intermediate
BOSU Popovers
An explosive lateral pop-over the BOSU, planting the hands on the dome and springing the feet from …
Advanced
BOSU Reverse Diagonal Lunge
A reverse lunge stepping back on a diagonal off the BOSU, loading the glutes and quads while challe…
Advanced
BOSU Single Leg Squat
A single-leg squat balanced on the BOSU dome, demanding quad and glute strength alongside serious a…
Advanced