50 exercises
Quads exercises
The quadriceps straighten the knee. Squats, leg presses, lunges and leg extensions are the core movements.
- Deeper knee bend means more quad growth.
- Heel-elevated squats shift emphasis onto the quads.
- Leg extensions are an easy way to add volume without back fatigue.
Best quads exercises
Barbell Bench Squat
barbell
Barbell Overhead Squat
barbell
Barbell Wide Squat
barbell
Dumbbell Goblet Squat
dumbbell
Dumbbell Step-Up Lunge
dumbbell
Dumbbell Supported Squat
dumbbell
Barbell Bench Front Squat
barbell
Barbell One Leg Squat
barbell
- Barbell Side Split Squat
- Barbell Squat (On Knees)
- Dumbbell Step-Up Split Squat
- Barbell Single Leg Split Squat
- Barbell Split Squat V. 2
- Dumbbell Single Leg Split Squat
- Barbell Side Split Squat V. 2
- Barbell Squat Jump Step Rear Lunge
- Sissy Squat
- Split Squats
- Squat Jerk
- Quads (Bodyweight Squat)
- Smith Chair Squat
- Suspended Split Squat
- Weighted Sissy Squat
- Squat On Bosu Ball
- Squat To Overhead Reach
- Band Single Leg Split Squat
- Smith Single Leg Split Squat
- Squat To Overhead Reach With Twist
- Cable Hip Adduction
- Lever Leg Extension
- Band One Arm Single Leg Split Squat
- Barbell Clean And Press
- Lever Alternate Leg Press
- Lever Seated Hip Adduction
- Backward Jump
- Balance Board
- Farmers Walk
- Forward Jump
- Snatch Pull
- Butterfly Yoga Pose
- All Fours Squad Stretch
- Chair Leg Extended Stretch
- Lying (Side) Quads Stretch
- Quick Feet V. 2
- Resistance Band Leg Extension
- Side Plank Hip Adduction
- Assisted Prone Lying Quads Stretch
- Assisted Side Lying Adductor Stretch
- Side Lying Hip Adduction (Male)
- Intermediate Hip Flexor And Quad Stretch
Programs that train your quads
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
Beginner
4-Week Hybrid Builder
Four weeks of mixed strength and conditioning. Each session starts with compound lifts, then finishes with a short conditioning block (bodyweight or cardio).
3× per week
Intermediate
Strength & Conditioning 3-Day
Three days per week: main lifts first, then a short conditioning block. Build strength and work capacity without burning out.
3× per week
Workouts
Beginner
Leg Day (Strength)
Quads, hamstrings, and calves. All exercises from our database with GIFs.
6 exercises
Beginner
Bodyweight Legs & Core (22 min)
Lower body and core using only your bodyweight.
5 exercises
Beginner
Lower Body + Jump Finisher
Squats and hinges, then squat jumps and jump rope to finish.
5 exercises
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