Quads exercises

The quadriceps are four muscles on the front of the thigh that join into one tendon over the kneecap. One of them, the rectus femoris, also crosses the hip.

Training tips

• Let your knees travel forwards over your toes in squats and lunges if it is comfortable. Deep knee bend is what loads the quads most.
• Elevating your heels slightly or using a narrower stance shifts more work to the quads on squats.
• Moderate to high reps, around 8 to 15, suit most quad exercises. Leg extensions add focused work without loading the back.

Form guides

• Squat form
• Lunge form
• Bulgarian Split Squat form
• Leg Press form
• Goblet Squat form
• Sumo Deadlift form
• Front Squat form

Quads exercises you can do at home (46).

Top 40 quads exercises

• Barbell SquatBarbell · Beginner · also works calves, glutes, hamstrings
• Dumbbell LungesDumbbell · Beginner · also works calves, glutes, hamstrings
• Goblet SquatKettlebells · Beginner · also works calves, glutes, hamstrings
• Leg PressMachine · Beginner · also works calves, glutes, hamstrings
• Split Squat with DumbbellsDumbbell · Beginner · also works glutes, hamstrings
• Front Squat (Clean Grip)Barbell · Intermediate · also works abs, obliques, glutes
• Alternate Leg Diagonal BoundNo equipment · Beginner · also works glutes, inner thighs, calves
• Backward DragOther · Beginner · also works calves, forearms, glutes
• Barbell Side Split SquatBarbell · Beginner · also works calves, hamstrings, lower back
• Barbell Walking LungeBarbell · Beginner · also works calves, glutes, hamstrings
• Bear Crawl Sled DragsOther · Beginner · also works calves, glutes, hamstrings
• Bench SprintOther · Beginner · also works calves, glutes, hamstrings
• BicyclingOther · Beginner · also works calves, glutes, hamstrings
• Bicycling, StationaryMachine · Beginner · also works calves, glutes, hamstrings
• Bodyweight SquatNo equipment · Beginner · also works glutes, hamstrings
• Bodyweight Walking LungeNo equipment · Beginner · also works calves, glutes, hamstrings
• Cable DeadliftsCable · Beginner · also works forearms, glutes, hamstrings
• Cable Hip AdductionCable · Beginner
• Chair SquatMachine · Beginner · also works calves, glutes, hamstrings
• Depth Jump LeapOther · Beginner · also works glutes, inner thighs, calves
• Double Leg Butt KickNo equipment · Beginner · also works glutes, inner thighs, calves
• Dumbbell SquatDumbbell · Beginner · also works calves, glutes, hamstrings
• Fast SkippingNo equipment · Beginner · also works glutes, inner thighs, calves
• Front Cone Hops (or hurdle hops)Other · Beginner · also works glutes, inner thighs, calves
• Hack SquatMachine · Beginner · also works calves, glutes, hamstrings
• Hip Flexion with BandBands · Beginner
• Jogging, TreadmillMachine · Beginner · also works glutes, hamstrings
• Kneeling Hip FlexorNo equipment · Beginner
• Leg ExtensionsMachine · Beginner
• Leverage DeadliftMachine · Beginner · also works glutes, hamstrings
• Looking At CeilingNo equipment · Beginner
• Mountain ClimbersNo equipment · Beginner · also works chest, hamstrings, shoulders
• On Your Side Quad StretchNo equipment · Beginner
• On-Your-Back Quad StretchOther · Beginner
• One Half LocustNo equipment · Beginner · also works abs, obliques, biceps
• Plie Dumbbell SquatDumbbell · Beginner · also works abs, obliques, calves
• Quick LeapOther · Beginner · also works calves, hamstrings
• Rear Leg RaisesNo equipment · Beginner
• Recumbent BikeMachine · Beginner · also works calves, glutes, hamstrings
• Rocket JumpNo equipment · Beginner · also works calves, hamstrings