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Quads Exercises

All 60 exercises that train the Quads as a primary muscle, grouped by movement pattern. Pick by your equipment; each page lists alternatives.

Muscle Chest Upper Back Lats Traps Rear Delts Front Delts Side Delts Biceps Triceps Forearms Core Obliques Lower Back Glutes Quads Hamstrings Calves Adductors Hip Flexors Shoulders Neck
Equipment Bodyweight Dumbbell Barbell Kettlebell Resistance Band Cable Machine Pull-Up Bar

Conditioning 5

Box Jump video intermediate
Box Jump Bodyweight · Quads, Glutes
Frog Jumps video beginner
Frog Jumps Bodyweight · Quads
High Knees video beginner
High Knees Bodyweight · Hip Flexors, Quads
Skater Jump video intermediate
Skater Jump Bodyweight · Glutes, Quads
Tuck Jumps video intermediate
Tuck Jumps Bodyweight · Quads

Hip Hinge 2

Sumo Deadlift video intermediate
Sumo Deadlift Barbell · Glutes, Quads, Adductors
Trap Bar Deadlift beginner
Trap Bar Deadlift Barbell · Glutes, Quads, Hamstrings

Legs (isolation) 3

Dumbbell Leg Extensions video beginner
Dumbbell Leg Extensions Dumbbell · Quads
Leg Extension video beginner
Leg Extension Machine · Quads
Squat with Hip Hinge and Spine Extension video beginner
Squat with Hip Hinge and Spine Extension Bodyweight · Quads

Lunge 20

Bulgarian Split Squat video intermediate
Bulgarian Split Squat Dumbbell · Quads, Glutes
Curtsy Lunge intermediate
Curtsy Lunge Bodyweight · Glutes, Quads
Dumbbell Lateral Lunge video intermediate
Dumbbell Lateral Lunge Dumbbell · Quads
Dumbbell Lunges video beginner
Dumbbell Lunges Dumbbell · Quads
Dumbbell Reverse Lunge video beginner
Dumbbell Reverse Lunge Dumbbell · Quads, Glutes
Explosive Bulgarian Jump video advanced
Explosive Bulgarian Jump Bodyweight · Quads
Forward Lunge video beginner
Forward Lunge Bodyweight · Quads, Glutes
Jumping Lunge video advanced
Jumping Lunge Bodyweight · Quads, Glutes
Kettlebell Lunge video intermediate
Kettlebell Lunge Kettlebell · Quads
Lateral Lunge video beginner
Lateral Lunge Bodyweight · Glutes, Adductors, Quads
Lunge with Scapular Movement (Up & Down) video beginner
Lunge with Scapular Movement (Up & Down) Bodyweight · Quads
Reverse Lunge video beginner
Reverse Lunge Bodyweight · Quads, Glutes
Single Leg Dumbbell Lunges video intermediate
Single Leg Dumbbell Lunges Dumbbell · Quads
Smith Machine Split Squat video intermediate
Smith Machine Split Squat Machine · Quads
Split Squat beginner
Split Squat Bodyweight · Quads, Glutes
Split Squat Jump video intermediate
Split Squat Jump Bodyweight · Quads
Step Ups video beginner
Step Ups Bodyweight · Quads
Step-Up video beginner
Step-Up Bodyweight · Quads, Glutes
Walking Lunge beginner
Walking Lunge Bodyweight · Quads, Glutes
Walking Lunge Barbell video intermediate
Walking Lunge Barbell Barbell · Quads

Mobility 2

intermediate
Couch Stretch Bodyweight · Quads, Hip Flexors
Front Foot Elevated Ankle Mobility video beginner
Front Foot Elevated Ankle Mobility Bodyweight · Quads

Squat 28

Banded Squat video beginner
Banded Squat Resistance Band · Quads, Glutes
Barbell Back Squat video intermediate
Barbell Back Squat Barbell · Quads, Glutes
Barbell Front Squat video intermediate
Barbell Front Squat Barbell · Quads, Glutes
Bodyweight Squat video beginner
Bodyweight Squat Bodyweight · Quads, Glutes
Box Squat intermediate
Box Squat Barbell · Glutes, Quads
Chair Squat beginner
Chair Squat Bodyweight · Quads, Glutes
Cossack Squat video intermediate
Cossack Squat Bodyweight · Quads
Duck Walks video beginner
Duck Walks Bodyweight · Quads
Dumbbell Jump Squats video intermediate
Dumbbell Jump Squats Dumbbell · Quads
Dumbbell Squat video beginner
Dumbbell Squat Dumbbell · Quads, Glutes
intermediate
Dumbbell Thruster Dumbbell · Quads, Glutes, Front Delts
Goblet Squat video beginner
Goblet Squat Dumbbell · Quads, Glutes
Goblet Squat Heels Elevated video intermediate
Goblet Squat Heels Elevated Dumbbell · Quads
Hack Squat video intermediate
Hack Squat Machine · Quads
Jump Squat video intermediate
Jump Squat Bodyweight · Quads, Glutes
Jumping Squats video intermediate
Jumping Squats Bodyweight · Quads
Kettlebell Squat beginner
Kettlebell Squat Kettlebell · Quads, Glutes
Landmine Squat video intermediate
Landmine Squat Barbell · Quads
Leg Press video beginner
Leg Press Machine · Quads, Glutes
Pistol Squat video advanced
Pistol Squat Bodyweight · Quads, Glutes
Smith Machine Squat video beginner
Smith Machine Squat Machine · Quads, Glutes
Squat (Low Bar) video intermediate
Squat (Low Bar) Barbell · Quads
Squat Hold with Calf Raises video intermediate
Squat Hold with Calf Raises Bodyweight · Quads
Straight Leg Adduction with Foot Flexion video beginner
Straight Leg Adduction with Foot Flexion Bodyweight · Quads
Sumo Squat video beginner
Sumo Squat Dumbbell · Glutes, Adductors, Quads
Sumo Squats (Bodyweight) video beginner
Sumo Squats (Bodyweight) Bodyweight · Quads
advanced
Thruster Barbell · Quads, Glutes, Front Delts
Wall Sit video beginner
Wall Sit Bodyweight · Quads