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 23 of 215 quads exercises.

Illustrated guide to the Sandbag Thrusters exercise

Sandbag Thrusters

A sandbag thruster: drop into a front squat and drive straight up into an overhead press in one con…

Intermediate
Illustrated guide to the Sandbag Zercher Squat exercise

Sandbag Zercher Squat

A squat cradling the sandbag in the crooks of both elbows, the Zercher hold forcing an upright tors…

Intermediate
Illustrated guide to the Shrimp Jumps exercise

Shrimp Jumps

Single-leg jump holding the opposite foot behind — extreme single-leg power and balance work.

Foundation
Illustrated guide to the Single Leg Jump Burpee exercise

Single Leg Jump Burpee

Burpee performed on one leg throughout — extreme unilateral conditioning, brutal balance and power.

Advanced
Illustrated guide to the Single Leg Squats exercise

Single Leg Squats

Bodyweight pistol squat — single-leg full squat, the apex of bodyweight lower-body strength.

Advanced
Illustrated guide to the Ski Jumpers exercise

Ski Jumpers

Lateral two-foot jumps side to side — explosive frontal-plane conditioning.

Foundation
Illustrated guide to the Sneaking Ape Walk exercise

Sneaking Ape Walk

Forward crawl in a deep squat with hands stepping out — quad endurance and shoulder mobility under …

Beginner
Illustrated guide to the Sparrows exercise

Sparrows

Push-up plank with alternating opposite-arm-and-leg lift — combined trunk stability and shoulder-an…

Beginner
Illustrated guide to the Split Squat Jumps exercise

Split Squat Jumps

Jumping lunge with leg switch in mid-air — explosive single-leg power and cardiovascular conditioni…

Advanced
Illustrated guide to the Squat Jacks exercise

Squat Jacks

A squatting jumping jack that jumps the feet out into a squat and back together, training the quads…

Foundation
Illustrated guide to the Squat Jumps exercise

Squat Jumps

Bodyweight squat into a vertical jump — fundamental plyometric, the foundation for explosive lower-…

Intermediate
Illustrated guide to the Stability Ball Single Leg Squat exercise

Stability Ball Single Leg Squat

Single-leg squat with the back foot on a stability ball — extreme balance and unilateral leg work.

Elite
Illustrated guide to the Stability Ball Wall Squats exercise

Stability Ball Wall Squats

Wall squat with a stability ball at the lower back — combined squat with the rolling-back support.

Intermediate
Illustrated guide to the Suspension Lunge exercise

Suspension Lunge

TRX rear-foot-elevated lunge — single-leg work with the back foot in suspension straps.

Intermediate
Illustrated guide to the Suspension Single Leg Squat exercise

Suspension Single Leg Squat

TRX-supported single-leg squat — pistol squat with handle assistance for balance.

Elite
Illustrated guide to the Suspension Squat Jumps exercise

Suspension Squat Jumps

TRX-supported squat jumps — explosive lower-body work with handle assistance for balance and depth.

Advanced
Illustrated guide to the Suspension Starter Sprints (knee driver) exercise

Suspension Starter Sprints (knee driver)

TRX-suspended sprint-start drill — explosive single-leg knee drive in a sprinter's stance.

Intermediate
Illustrated guide to the Vibration Plate Dumbbell Squat exercise

Vibration Plate Dumbbell Squat

Dumbbell squat on a vibration plate — adds nervous-system stimulus to the standard loaded squat.

Intermediate
Illustrated guide to the Vibration Plate Hip Flexor Stretch exercise

Vibration Plate Hip Flexor Stretch

Kneeling hip flexor stretch on a vibration plate — uses vibration to deepen the stretch.

Beginner
Illustrated guide to the Vibration Plate Lunge exercise

Vibration Plate Lunge

Forward lunge on a vibration plate — adds nervous-system stimulus to the standard lunge.

Foundation
Illustrated guide to the Vibration Plate Medicine Ball Squat exercise

Vibration Plate Medicine Ball Squat

Medicine ball goblet squat on a vibration plate — combined chest-loaded squat with vibration stimul…

Intermediate
Illustrated guide to the Vibration Plate Single Leg Squat exercise

Vibration Plate Single Leg Squat

Single-leg squat on a vibration plate — extreme balance, single-leg strength, and neuromuscular sti…

Elite
Illustrated guide to the Wall Sits exercise

Wall Sits

Static wall sit at parallel — fundamental quad isometric, brutal at any meaningful duration.

Beginner