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.
Kettlebell One Arm Squat Clean
Single-kettlebell squat clean — pull from floor with full front-squat catch, brutal asymmetric fron…
Advanced
Kettlebell One Arm Squat Snatch
Single-kettlebell snatch with full overhead-squat catch — extreme mobility and unilateral overhead …
Advanced
Kettlebell Piston Single Leg Squats
Single-leg squat (pistol) with a kettlebell in the rack — extreme unilateral lower-body strength.
Elite
Kettlebell Side Lunge
Lateral kettlebell lunge — frontal-plane lower-body work with adductor stretch on the straight leg.
Intermediate
Kettlebell Sissy Squats
Goblet kettlebell sissy squat — knees-forward quad-isolator with the bell at the chest.
Foundation
Kettlebell Wall Sits with Overhead Press
Wall sit with single-arm kettlebell overhead press — combined isometric leg endurance and overhead …
Intermediate
Lateral Lunge
Lateral lunge stepping out wide — frontal-plane lower-body work with adductor stretch on the straig…
Beginner
L-Sits
A demanding gymnastics hold supporting the whole body on locked arms with the legs raised straight …
Advanced
Lunges
Standard bodyweight lunge — fundamental single-leg pattern, accessible to everyone, foundation for …
Beginner
Lunge Step Up
Step-up onto a box combined with a reverse lunge on the same side — bodyweight version of the dual-…
Foundation
Mace Barbarian Squats
The quads and glutes drive a squat while the shoulders and core hold a steel mace tight at the ches…
Foundation
Machine Leg Extensions
Seated machine leg extension — direct quadriceps isolation through pure knee extension.
Foundation
Machine Leg Press
Seated machine leg press — heavy bilateral leg loading without spinal compression, accessible for h…
Foundation
Machine Squats
Machine squat — fixed-path squat with shoulder pads, accessible heavy lower-body loading.
Foundation
Medicine Ball Heartbeat Squat
Squat with simultaneous medicine ball front-press and pull — adds shoulder and trunk demand to the …
Foundation
Medicine Ball Power Deck Squat
Roll-back-into-squat with overhead medicine ball press — combines deep squat, rolling, and pressing.
Foundation
Plank Jump Ins
A high plank with an explosive jump of both feet toward the hands and back out, training core compr…
Foundation
Plate Lateral Lunge with Press
A lateral lunge combined with a plate press-out, training frontal-plane leg strength and the should…
Intermediate
Plate Lunges
A forward or reverse lunge holding a plate at the chest, building single-leg strength in the quads …
Foundation
Plate Sissy Squat
Plate-loaded sissy squat — quad-isolator with a plate held at the chest as counter-balance.
Foundation
Plate Squat Reach
A squat finished with an overhead plate reach, combining lower-body strength with shoulder mobility…
Foundation
Plate Squats
A goblet-style squat holding a plate at the chest, building the quads and glutes while the front lo…
Foundation
Plate V-Ups
A V-up holding a plate overhead, lifting the torso and legs to meet while the added load drives a s…
Intermediate
RAM Alternating Dragon Squats
A cross-behind dragon squat alternating sides while holding the RAM, demanding single-leg strength,…
Advanced
RAM Alternating Lunges
Alternating forward or reverse lunges holding the RAM at the chest, building single-leg strength an…
Foundation
RAM Burpee
A burpee performed with hands on the RAM, adding load and stability demand to a brutal full-body co…
Intermediate
RAM Clean to Back Lunge
An explosive RAM clean chained into a reverse lunge — a full-body combo building power, single-leg …
Advanced
RAM Clean to Squat
A RAM clean flowing into a front squat — a powerful full-body combo linking explosive pulling with …
Advanced
RAM Goblet Squat
A front-loaded squat holding the RAM at the chest, building the quads and glutes while reinforcing …
Foundation
RAM Side to Side Split Jumps
Explosive split jumps shifting side to side while holding the RAM, training leg power, agility and …
Intermediate
RAM Side to Side Squat Press
A lateral squat shifting side to side combined with a RAM press — a full-body conditioning and stre…
Intermediate
RAM Split Squat
A stationary split squat holding the RAM at the chest, building single-leg strength, balance and mo…
Foundation
RAM Split Squat Press
A split squat combined with a RAM press, training single-leg strength, balance and the shoulders to…
Intermediate
RAM Split Squat with Jump
An explosive jumping split squat holding the RAM, building single-leg power and conditioning.
Intermediate
Resistance Band Bulgarian Squats
Bulgarian split squat with band tension — adds variable resistance to the unilateral squat.
Intermediate
Resistance Band Lunge
Forward lunge with band tension at the shoulders — variable-resistance single-leg work.
Foundation
Resistance Band Squat
Bodyweight squat with band tension at shoulders — variable-resistance squat.
Foundation
Reverse Lunge to Knee Up
Reverse lunge with explosive knee drive at the top — combined single-leg strength with explosive hi…
Foundation
Sandbag Back Squats
Quad-dominant back squat with a sandbag racked across the traps, where the shifting filler forces t…
Intermediate
Sandbag Bear Hug Squats
Quad-focused squat hugging the sandbag to the chest, where the forward load forces the upper back a…
Foundation
Sandbag Clean and Press
Full-body power-endurance lift cleaning the sandbag from the floor to the chest, then pressing it o…
Advanced
Sandbag Crawl with Pull Through
Full-body animal-flow crawl that drags the sandbag under the torso each rep, taxing the shoulders, …
Advanced
Sandbag Duck Under Lunge
Deep loaded lunge where you sink low and pass the sandbag under the lead thigh, blending single-leg…
Intermediate
Sandbag Forward Lunge
Quad-focused forward-stepping lunge holding the sandbag at the chest, returning to the start each r…
Foundation
Sandbag Front Squat
Quad-dominant front squat with the sandbag cradled across the chest and shoulders, where the front …
Intermediate
Sandbag Lunge
Quad-loading walking lunge carrying the sandbag, travelling forward step after step to build single…
Foundation
Sandbag Press Out Squat
The quads drive this squat while the sandbag presses out front, the long lever forcing the core and…
Foundation
Sandbag Shoulder Squat
A squat with the sandbag loaded on one shoulder, the offset weight forcing the trunk to resist tipp…
Intermediate