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63 exercises

Quad exercises

63 exercises that work your quads, grouped by what you need. Each one shows how to do it, what you should feel and the common mistake.

Body weight

Bodyweight squatQuads, GlutesSlow squat (3 s down)Quads, GlutesBulgarian split squatQuads, GlutesWalking lungeQuads, GlutesStep-upQuads, GlutesReverse lungeQuads, GlutesSplit squatQuads, GlutesStep-up (chair or stairs)Quads, GlutesBox jumpQuads, GlutesBroad jumpGlutes, QuadsBodyweight walking lungeQuads, GlutesLateral boundGlutes, QuadsSquat jumpQuads, GlutesSkater jumpsGlutes, Quads, Inner thighsStanding long jumpQuads, GlutesSplit jumpQuads, GlutesStar jumpQuads, CalvesTuck jumpQuads, Hip flexorsDiagonal boundQuads, GlutesBench jumpQuads, GlutesHurdle hopQuads, Glutes, HamstringsScissor jumpQuads, GlutesRocket jumpQuads, GlutesBody weightBear crawlFront shoulders, Abs, QuadsBody weightEasy run, ride or brisk walkQuads, Glutes, CalvesBody weightSprintsHamstrings, Glutes, QuadsBody weightShuttle runsQuads, Glutes, CalvesBody weightHill sprintsGlutes, Quads, CalvesBody weightCone drill (change of direction)Quads, Glutes, CalvesBody weightRunning intervalsQuads, Hamstrings, GlutesBody weightBurpee intervalsQuads, Chest, Glutes

Dumbbells

Goblet squatQuads, GlutesDumbbell front squatQuads, GlutesSlow goblet squat (3 s down)Quads, GlutesDumbbell split squatQuads, GlutesDumbbell reverse lungeQuads, GlutesDumbbell step-upQuads, GlutesDumbbell lungeQuads, GlutesDumbbell squatQuads, GlutesDumbbell sumo squatQuads, Glutes, Inner thighsDumbbell squat to benchQuads, Glutes

Kettlebell

Double kettlebell front squatQuads, Glutes

Bands

Banded squatQuads, Glutes

Barbell

Back squatQuads, GlutesFront squatQuads, GlutesPause squatQuads, GlutesTrap bar deadliftQuads, Glutes, HamstringsBarbell lungeQuads, GlutesBarbell walking lungeQuads, GlutesBarbell step-upQuads, GlutesElevated back lungeQuads, GlutesBox squatQuads, GlutesWide stance squatQuads, Glutes, Inner thighsSumo deadliftGlutes, Quads, Hamstrings

Machines

Hack squatQuadsSmith machine split squatQuads, GlutesLeg pressQuads, GlutesLeg extensionQuadsSingle-leg extensionQuadsBike intervalsQuads, GlutesRowing intervalsLats, Quads, GlutesSmith machine squatQuads, GlutesNarrow stance leg pressQuads

Exercises by muscle

ChestFront shouldersSide shouldersRear shouldersTricepsBicepsForearmsLatsUpper backLower backAbsObliquesGlutesHamstringsInner thighsCalvesHip flexors

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.

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