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.
Dumbbell Single Arm Power Snatch
Single-arm dumbbell power snatch from the floor — explosive pull all the way to overhead in one mot…
Advanced
Dumbbell Single Arm Push Jerk
Single-arm dumbbell push jerk — dip-and-drive launches the bell overhead with a re-dip catch, bruta…
Intermediate
Dumbbell Single Arm Split Clean
Single-arm dumbbell clean dropping into a split stance — asymmetric Olympic-style lift for athletes…
Advanced
Dumbbell Single Arm Split Jerk
Single-arm dumbbell split jerk — dip-and-drive launches the bell overhead, catching with a split-st…
Advanced
Dumbbell Single Arm Split Snatch
Single-arm dumbbell snatch with split-stance catch — explosive pull to overhead with a split landin…
Advanced
Dumbbell Single Arm Squat Clean
Single-arm dumbbell squat clean — pull from floor and drop into a full front squat catch, the most …
Advanced
Dumbbell Single Arm Squat Jerk
Single-arm dumbbell squat jerk — dip-and-drive launches the bell overhead, catching in a deep squat…
Advanced
Dumbbell Single Arm Squat Snatch
Single-arm dumbbell snatch with full overhead squat catch — extreme mobility, balance, and unilater…
Advanced
Dumbbell Single Arm Thrusters
Single-arm dumbbell thruster — full squat into single-arm overhead press in one motion, brutal anti…
Intermediate
Dumbbell Sissy Squats
Loaded sissy squat with a dumbbell at the chest — extreme quad isolation through forward knee trave…
Foundation
Dumbbell Skaters
Lateral skating bounds holding dumbbells, training side-to-side power, single-leg control and a car…
Beginner
Dumbbell Split Clean
Two-dumbbell clean dropping into a split stance catch — bilateral pull with asymmetric landing for …
Advanced
Dumbbell Split Jerk
Two-dumbbell jerk with split-stance catch — leg-driven launch with split-stance lockout, the classi…
Advanced
Dumbbell Split Snatch
Two-dumbbell snatch with split-stance catch — pull explosively to overhead with a split landing for…
Advanced
Dumbbell Split Squat
Stationary split-stance squat with dumbbells — fundamental single-leg pattern, foundational for lun…
Intermediate
Dumbbell Squat
Standard dumbbell squat with weights at the sides — accessible loaded squat, scales linearly with d…
Foundation
Dumbbell Squat Clean
Two-dumbbell clean from the floor with full squat catch — the most loadable Olympic-style dumbbell …
Advanced
Dumbbell Squat Snatch
Two-dumbbell snatch with full overhead squat catch — extreme mobility, balance, and full-body power…
Advanced
Dumbbell Step Up
Loaded step-up with dumbbells at the sides — fundamental single-leg strength and conditioning, scal…
Foundation
Dumbbell Sumo Squat
Wide-stance dumbbell squat holding a single dumbbell vertically between the legs — emphasizes adduc…
Foundation
Dumbbell Walking Lunge
Forward-stepping walking lunge with dumbbells — covers ground while loading single-leg strength, co…
Intermediate
Frankenstein Walk
Forward walk with straight-leg high kicks — dynamic hamstring stretch combined with light cardio.
Beginner
Frog Hops
Wide-stance squat-jump forward — explosive lower-body conditioning with every rep landing in a deep…
Foundation
Hawaiian Jumps
Lateral jump with hip rotation — combined plyometric and rotational athletic movement.
Foundation
High Knees
Running in place driving the knees high — classic warm-up and cardio drill, brutal at sustained pac…
Beginner
Horse Walk
Wide-squat lateral walk — sustained quad and hip endurance with the wide stance loading the adducto…
Beginner
Kettlebell Double Dead Clean
Two-kettlebell clean from a dead start on the floor — strict pulls, no continuous swinging, brutal …
Advanced
Kettlebell Double Hang Cleans
Two-kettlebell clean from the hang — explosive hip drive launches both bells to the front rack, dem…
Advanced
Kettlebell Double Hang Snatch
Two-kettlebell snatch from the hang — explosive pull all the way overhead, brutal on grip and shoul…
Advanced
Kettlebell Double Muscle Clean
Strict two-kettlebell pull to the rack with no drop under, no knee re-bend — slow and brutally dema…
Advanced
Kettlebell Double Muscle Snatch
Strict two-kettlebell pull from hang or floor to overhead, no rebend — slower and harder than the p…
Advanced
Kettlebell Double Power Cleans
Two-kettlebell power clean from the floor — explosive pull with quarter-squat catch, the loadable b…
Advanced
Kettlebell Double Power Snatch
Two-kettlebell power snatch from floor — explosive pull all the way overhead in one motion, the mos…
Advanced
Kettlebell Double Push Jerk
Double-kettlebell push jerk — dip-and-drive launches both bells overhead with a re-dip catch in a q…
Intermediate
Kettlebell Double Squat Cleans
Two-kettlebell clean with full front-squat catch — the most loadable bilateral kettlebell clean, de…
Advanced
Kettlebell Double Squat Snatch
Two-kettlebell snatch with full overhead-squat catch — extreme mobility, balance, and full-body pow…
Advanced
Kettlebell Goblet Squats
Kettlebell goblet squat with the bell held by the horns at the chest — accessible loaded squat, nat…
Intermediate
Kettlebell Jump Squats
Goblet-position kettlebell jump squat — explosive lower-body power with the constant-tension front-…
Advanced
Kettlebell Lunge
Forward kettlebell lunge — accessible single-leg strength work, dumbbell or chest-loaded options.
Intermediate
Kettlebell Lunge Step Up
Step-up onto a box combined with a reverse lunge — kettlebell version of the dual-position single-l…
Intermediate
Kettlebell One Arm Dead Clean
Single-kettlebell dead clean — pull from floor to rack, return to floor between reps, no swinging.
Intermediate
Kettlebell One Arm Hang Clean
Single-kettlebell hang clean — hip-driven pull from hip level to the front rack, foundational unila…
Intermediate
Kettlebell One Arm Hang Snatch
Single-kettlebell hang snatch — hip-driven pull from hip to overhead in one motion, defining unilat…
Intermediate
Kettlebell One Arm Muscle Clean
Strict single-kettlebell pull to rack — slow and demanding, builds the third pull unilaterally.
Intermediate
Kettlebell One Arm Muscle Snatch
Strict single-kettlebell pull from hang or floor to overhead, no rebend — strict shoulder and pull …
Advanced
Kettlebell One Arm Power Clean
Single-kettlebell power clean from floor — explosive pull with quarter-squat catch, brutal anti-rot…
Intermediate
Kettlebell One Arm Power Snatch
Single-kettlebell power snatch from floor — explosive pull all the way to overhead in one motion, t…
Advanced
Kettlebell One Arm Push Jerk
Single-kettlebell push jerk with re-dip catch — leg-driven launch, brutal anti-lateral-flexion dema…
Intermediate