Quads Exercises

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These are the 16 quads exercises in our library. Each one includes the correct technique, the muscles it works and alternatives if you lack the equipment. You can generate a free routine that includes them based on your level and goal.

Which muscles you train with Quads

The quadriceps extends the knee and is made up of four heads; one of them, the rectus femoris, also crosses the hip and flexes the thigh. Movements with deep knee flexion and an upright torso (front squat, leg press, Bulgarian split squat) emphasise it more than hip-dominant ones. The isolated leg extension is the exercise that works it most in a shortened position.

Blog guides: Quads

• Barbell squat technique: full guide and common errors — The squat is the most complete exercise in the gym. Executed correctly, it builds muscle and strength throughout the body. Done wrong, it injures.
• The 7 fundamental movement patterns of strength training — Every effective training program is built on 7 basic movement patterns. Mastering them is the difference between progress and stagnation.
• Full body routine: how to build one, with a 3-day example — Training the whole body every session is not just for beginners: it is one of the most efficient structures if you have 2-3 days available. Complete guide…

The 16 Quads exercises

• Box jump
• Leg extension
• Single-leg leg extension
• Hack squat
• Leg press
• Bulgarian split squat
• Banded squat
• Back squat
• Paused squat
• Cyclist squat
• Front squat
• Goblet squat
• Sumo barbell squat
• Dumbbell step-up
• Static lunge
• Dumbbell lunges

Generate my free routine

See all muscle groups

• Abs
• Biceps
• Back
• Glutes
• Shoulders
• Hamstrings
• Lower back
• Calves
• Chest
• Traps
• Triceps

⚡ Create your free routine in 60s