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.
BOSU Spider Plank
A plank on the BOSU that adds an alternating knee-to-elbow drive, blending anti-extension bracing w…
Intermediate
BOSU Split Squat Over
A split squat staged across the BOSU so the lead leg drives through an unstable surface, hammering …
Intermediate
BOSU Squat
A bodyweight squat standing on the BOSU dome, building the quads and glutes while the unstable base…
Foundation
BOSU Squat Press
A thruster done standing on the flat side of the BOSU, chaining a squat into an overhead press on a…
Intermediate
BOSU Straddle Jump
An explosive jump that straddles in and out over the BOSU dome, training reactive leg power and lan…
Intermediate
BOSU Touch Downs
A single-leg reach-and-touch on the BOSU that builds hip strength, balance and control through a hi…
Foundation
BOSU Vertical Leap
A maximal vertical jump launched from the BOSU dome, training explosive power and the stability to …
Advanced
Box Depth Jumps
Drop from a box and immediately rebound into a maximum vertical jump — the gold-standard reactive-s…
Intermediate
Box Drop Squats
Step off a box and land in a deep squat — teaches eccentric absorption mechanics that translate to …
Beginner
Box Jumps
Vertical jump onto a box landing in a squat — the classic plyometric for explosive lower-body power.
Foundation
Box Shuffle
Lateral step-up and step-down sequence over a low box — a low-impact agility and conditioning drill…
Beginner
Box Step Up
Bodyweight step-up onto a sturdy box, alternating legs — fundamental single-leg strength and condit…
Foundation
Box Step Up
Bodyweight step-up onto a sturdy box, alternating legs — fundamental single-leg strength and condit…
Beginner
Box Toe Taps
Rapid alternating foot taps on a low box — a foot-speed and conditioning drill that hits the calves…
Beginner
Broad Jumps
Maximum horizontal jump with a soft two-foot landing — the foundational test of horizontal lower-bo…
Foundation
Bunny Hops (double leg pogo)
Rapid double-leg pogo hops staying on the balls of the feet — pure reactive-strength work for the A…
Foundation
Butt Kicks
A run-in-place drill that flicks the heels up to the glutes, raising the heart rate while priming t…
Beginner
Chair Pose
The yoga utkatasana — an isometric squat hold with the arms reaching overhead that builds quad endu…
Beginner
Deep Squat
Static deep-squat hold or controlled deep-squat reps — fundamental hip mobility position that every…
Beginner
Duck Walks
Forward walk in a deep-squat position with hips low — old-school leg-and-hip burn that builds quad …
Beginner
Dumbbell Bulgarian Lunge
Rear-foot-elevated split squat with dumbbells — punishing single-leg quad and glute work, less stab…
Intermediate
Dumbbell Clean and Jerk
Two-dumbbell clean to the shoulders, then a jerk overhead — full-body power lift that combines pull…
Advanced
Dumbbell Clean and Press
Two-dumbbell clean to the shoulders, then a strict press overhead — classic full-body conditioning …
Advanced
Dumbbell Cossack Squat
Wide-stance lateral squat shifting weight side to side with a dumbbell at the chest — extreme adduc…
Intermediate
Dumbbell Crawl
A bear-crawl-style ground crawl gripping dumbbells, loading the shoulders and demanding fierce anti…
Intermediate
Dumbbell Curtsy Lunge
Diagonal-step backward lunge crossing behind the front leg — adds frontal-plane loading to a standa…
Intermediate
Dumbbell Deadlifts
A hip-hinge deadlift with a dumbbell in each hand — an accessible way to build the glutes, hamstrin…
Foundation
Dumbbell Goblet Squat
Single-dumbbell squat with the weight held vertically at the chest — the most accessible loaded squ…
Foundation
Dumbbell Hammer Lunge
Forward lunge with dumbbells held in a neutral (hammer) grip — easier on the shoulders than a barbe…
Foundation
Dumbbell Hang Power Clean
Dumbbell hang power clean — pull from hip-level to a quarter-squat catch, no full squat, the most a…
Advanced
Dumbbell Hang Snatch
Dumbbell hang snatch — pull a dumbbell from hip-level directly to overhead in one motion, the explo…
Advanced
Dumbbell Jump Squat
Squat-jump with dumbbells at the sides — adds load to a plyometric squat for explosive lower-body p…
Advanced
Dumbbell Lunge
Standard forward lunge with dumbbells at the sides — the foundational loaded single-leg lift, acces…
Foundation
Dumbbell Lunge Step Up
Step-up onto a box combined with a reverse lunge — adds vertical and horizontal demand to a single-…
Intermediate
Dumbbell Muscle Clean
Strict dumbbell pull to the shoulders with no drop under — slower and harder than a power clean, bu…
Advanced
Dumbbell Muscle Snatch
Strict dumbbell pull to overhead with no rebend of the knees — slower than a power snatch, builds t…
Advanced
Dumbbell Power Clean
Dumbbell power clean from the floor — explosive pull catching the dumbbells on the shoulders in a q…
Advanced
Dumbbell Power Snatch
Dumbbell power snatch from the floor — explosive pull all the way to overhead in one motion, the mo…
Advanced
Dumbbell Push Jerk
Dumbbell push jerk — dip-drive launches the bells overhead with a re-dip catch in a quarter-squat u…
Intermediate
Dumbbell Reverse Lunge
Backward-stepping dumbbell lunge — gentler on the knees than forward lunges, loaded by dumbbells at…
Intermediate
Dumbbell Scissors Jump
An explosive split-stance jump that scissors the legs in mid-air while holding dumbbells, training …
Intermediate
Dumbbell Side Lunge
Lateral lunge with a dumbbell in each hand — hammers the working-side quad and glute while stretchi…
Intermediate
Dumbbell Single Arm Clean and Jerk
Single-arm dumbbell clean and jerk — extreme unilateral Olympic-style lift with a dip-and-drive jer…
Advanced
Dumbbell Single Arm Hang Power Clean
Single-arm hang power clean — explosive hip pull from hang to shoulder catch, with brutal anti-rota…
Advanced
Dumbbell Single Arm Hang Snatch
Single-arm hang snatch — pull one dumbbell from hip to overhead in one continuous motion, the most …
Advanced
Dumbbell Single Arm Muscle Clean
Strict single-arm pull to shoulder with no drop under — slower than a power clean, builds the third…
Advanced
Dumbbell Single Arm Muscle Snatch
Strict single-arm pull from hang or floor to overhead with no rebend — strict shoulder-and-pull str…
Advanced
Dumbbell Single Arm Power Clean
Single-arm dumbbell power clean from floor — explosive pull to shoulder catch, brutal anti-rotation…
Advanced