Quad Exercises
179 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Barbell Squat
Barbell
Vastus lateralisVastus medialisVastus intermedius
Leg Press
Machine
Vastus lateralisRectus femoris
Leg Extensions
Machine
Rectus femorisVastus lateralisVastus medialis
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Goblet Squat
Kettlebell
Vastus lateralisRectus femorisGluteus maximus
Split Squat with Dumbbells
Dumbbell
Gluteus maximusVastus medialis
Bodyweight Squat
Bodyweight
Vastus lateralisVastus medialisRectus femoris
Timed Mountain Climbers
Bodyweight
Lower absRectus femoris
Dumbbell Squat
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Dumbbell Step Ups
Dumbbell
Gluteus maximusVastus lateralis
Bodyweight Walking Lunge
Bodyweight
Gluteus maximusVastus lateralis
Dumbbell Rear Lunge
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Freehand Jump Squat
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Front Barbell Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
Hack Squat
Machine
Vastus lateralisRectus femoris
Kettlebell Thruster
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
Kettlebell Turkish Get-Up (Squat style)
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
Mountain Climbers
Bodyweight
Lower absRectus femoris
Plie Dumbbell Squat
Dumbbell
Vastus lateralisRectus femorisGluteus maximus
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Star Jump
Bodyweight
Vastus lateralisGluteus maximus
Kneeling Hip Flexor
Bodyweight
Rectus femoris
Rowing, Stationary
Machine
Vastus lateralisVastus medialisGluteus maximus
Burpee
Bodyweight
Quadriceps
Incline Treadmill Walk
Machine
Quadriceps
Alternate Leg Diagonal Bound
Bodyweight
Vastus lateralisVastus medialis
Backward Drag
Other
Vastus lateralisVastus medialisRectus femoris
Barbell Full Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
Barbell Hack Squat
Barbell
Vastus lateralisVastus medialis
Barbell Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Barbell Side Split Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Barbell Squat To A Bench
Barbell
Vastus lateralisVastus medialisGluteus maximus
Barbell Step Ups
Barbell
Vastus lateralisVastus medialisGluteus maximus
Barbell Walking Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Bear Crawl Sled Drags
Other
Vastus lateralisVastus medialisRectus femoris
Bench Jump
Bodyweight
Vastus lateralisVastus medialis
Bench Sprint
Other
Vastus lateralisVastus medialis
Box Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Box Squat with Bands
Barbell
Vastus lateralisVastus medialisGluteus maximus
Box Squat with Chains
Barbell
Vastus lateralisVastus medialisGluteus maximus
Cable Deadlifts
Cable
Vastus lateralisVastus medialisGluteus maximus
Car Deadlift
Other
Vastus lateralisVastus medialisGluteus maximus
Chair Squat
Smith machine
Vastus lateralisVastus medialisRectus femoris
Clean and Jerk
Barbell
Anterior deltoidVastus lateralisGluteus maximus
Clean and Press
Barbell
Anterior deltoidVastus lateralisGluteus maximus
Clean from Blocks
Barbell
Vastus lateralisVastus medialisGluteus maximus
Clean Pull
Barbell
Vastus lateralisVastus medialisGluteus maximus
Conan's Wheel
Other
Vastus lateralisVastus medialisGluteus maximus
Depth Jump Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Double Kettlebell Jerk
Kettlebell
Anterior deltoidVastus lateralis
Double Kettlebell Push Press
Kettlebell
Anterior deltoidVastus lateralis
Double Leg Butt Kick
Bodyweight
Vastus lateralisVastus medialisBiceps femoris
Dumbbell Seated Box Jump
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Dumbbell Squat To A Bench
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Elevated Back Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Fast Skipping
Bodyweight
Vastus lateralisVastus medialisMedial gastrocnemius
Frankenstein Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
Frog Hops
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Front Barbell Squat To A Bench
Barbell
Vastus lateralisVastus medialisRectus femoris
Front Box Jump
Other
Vastus lateralisGluteus maximusMedial gastrocnemius
Front Cone Hops (or hurdle hops)
Other
Vastus lateralisVastus medialisGluteus maximus
Front Squat Clean Grip
Barbell
Vastus lateralisVastus medialisVastus intermedius
Front Squats With Two Kettlebells
Kettlebell
Vastus lateralisVastus medialisRectus femoris
Hang Clean
Barbell
Vastus lateralisVastus medialisGluteus maximus
Hang Clean - Below the Knees
Barbell
Vastus lateralisVastus medialisGluteus maximus
Heaving Snatch Balance
Barbell
Vastus lateralisVastus medialisGluteus maximus
Intermediate Hip Flexor and Quad Stretch
Other
Rectus femoris
Iron Crosses (stretch)
Bodyweight
Rectus femoris
Jefferson Squats
Barbell
Vastus lateralisVastus medialisGluteus maximus
Jerk Balance
Barbell
Anterior deltoidVastus lateralis
Jerk Dip Squat
Barbell
Vastus lateralisVastus medialis
Kettlebell Pistol Squat
Kettlebell
Vastus medialisVastus lateralisGluteus maximus
Kettlebell Turkish Get-Up (Lunge style)
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
Knee Tuck Jump
Bodyweight
Vastus lateralisGluteus maximusMedial gastrocnemius
Landmine Linear Jammer
Barbell
Anterior deltoidMiddle chestVastus lateralis
Leverage Deadlift
Machine
Vastus lateralisVastus medialisGluteus maximus
Linear Depth Jump
Other
Vastus lateralisVastus medialisGluteus maximus
Log Lift
Other
Anterior deltoidVastus lateralisGluteus maximus
Lunge Sprint
Smith machine
Vastus lateralisVastus medialisGluteus maximus
Lying Machine Squat
Machine
Vastus lateralisVastus medialis
Medicine Ball Scoop Throw
Medicine ball
Posterior deltoidGluteus maximusVastus lateralis
Narrow Stance Hack Squats
Machine
Vastus medialisVastus lateralisRectus femoris
Narrow Stance Leg Press
Machine
Vastus medialisVastus lateralisRectus femoris
Narrow Stance Squats
Barbell
Vastus medialisVastus lateralisRectus femoris
Olympic Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
One Leg Barbell Squat
Barbell
Vastus medialisVastus lateralisGluteus maximus
One-Arm Kettlebell Clean and Jerk
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
One-Arm Kettlebell Jerk
Kettlebell
Anterior deltoidVastus lateralis
One-Arm Kettlebell Push Press
Kettlebell
Anterior deltoidVastus lateralis
One-Arm Kettlebell Split Jerk
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
One-Arm Kettlebell Split Snatch
Kettlebell
Anterior deltoidGluteus maximusVastus lateralis
One-Arm Overhead Kettlebell Squats
Kettlebell
Vastus lateralisVastus medialisRectus femoris
One-Arm Side Deadlift
Barbell
Vastus lateralisVastus medialisGluteus maximus
Overhead Squat
Barbell
Vastus lateralisVastus medialisVastus intermedius
Power Jerk
Barbell
Vastus lateralisVastus medialisAnterior deltoid
Power Snatch
Barbell
Biceps femorisGluteus maximusVastus lateralis
Power Snatch from Blocks
Barbell
Vastus lateralisVastus medialisGluteus maximus
Push Press - Behind the Neck
Barbell
Anterior deltoidVastus lateralis
Quick Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Reverse Band Box Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Reverse Band Power Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Rickshaw Deadlift
Other
Vastus lateralisVastus medialisGluteus maximus
Rocket Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Sandbag Load
Other
Vastus lateralisVastus medialisGluteus maximus
Scissors Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Side Hop-Sprint
Other
Vastus lateralisVastus medialisGluteus maximus
Side Standing Long Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Side to Side Box Shuffle
Other
Vastus lateralisVastus medialis
Single Leg Butt Kick
Bodyweight
Vastus lateralisVastus medialisBiceps femoris
Single Leg Push-off
Other
Vastus lateralisVastus medialisGluteus maximus
Single-Leg High Box Squat
Other
Vastus medialisVastus lateralisGluteus maximus
Single-Leg Hop Progression
Other
Vastus lateralisVastus medialisGluteus maximus
Single-Leg Lateral Hop
Other
Vastus lateralisVastus medialisGluteus maximus
Single-Leg Stride Jump
Other
Vastus lateralisVastus medialisGluteus maximus
Sit Squats
Bodyweight
Vastus medialisVastus lateralisGluteus maximus
Sled Drag - Harness
Other
Vastus lateralisVastus medialisGluteus maximus
Sled Push
Other
Vastus lateralisVastus medialisGluteus maximus
Smith Machine Leg Press
Smith machine
Vastus lateralisVastus medialisRectus femoris
Smith Machine Pistol Squat
Smith machine
Vastus medialisVastus lateralisGluteus maximus
Smith Machine Squat
Smith machine
Vastus lateralisVastus medialisGluteus maximus
Smith Single-Leg Split Squat
Smith machine
Vastus medialisVastus lateralisGluteus maximus
Snatch
Barbell
Vastus lateralisVastus medialisGluteus maximus
Snatch Balance
Barbell
Vastus lateralisVastus medialisGluteus maximus
Snatch from Blocks
Barbell
Vastus lateralisVastus medialisGluteus maximus
Speed Box Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Speed Squats
Barbell
Vastus lateralisVastus medialisGluteus maximus
Split Clean
Barbell
Vastus lateralisVastus medialisGluteus maximus
Split Jerk
Barbell
Vastus lateralisVastus medialisAnterior deltoid
Split Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Squat Jerk
Barbell
Vastus lateralisVastus medialisAnterior deltoid
Squat with Bands
Barbell
Vastus lateralisVastus medialisGluteus maximus
Squat with Chains
Barbell
Vastus lateralisVastus medialisGluteus maximus
Squat with Plate Movers
Barbell
Vastus lateralisVastus medialisGluteus maximus
Standing Long Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Stride Jump Crossover
Other
Vastus lateralisVastus medialisGluteus maximus
Sumo Deadlift
Barbell
Biceps femorisSemitendinosus & semimembranosusGluteus maximus
Suspended Split Squat
Other
Vastus medialisVastus lateralisGluteus maximus
Tire Flip
Other
Vastus lateralisVastus medialisGluteus maximus
Trap Bar Deadlift
Barbell
Vastus lateralisVastus medialisGluteus maximus
Two-Arm Kettlebell Clean
Kettlebell
Anterior deltoidGluteus maximusVastus lateralis
Two-Arm Kettlebell Jerk
Kettlebell
Anterior deltoidVastus lateralis
Weighted Jump Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Weighted Sissy Squat
Other
Rectus femorisVastus lateralisVastus medialis
Weighted Squat
Other
Vastus lateralisVastus medialisGluteus maximus
Wide Stance Barbell Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Yoke Walk
Other
Vastus lateralisVastus medialisGluteus maximus
Zercher Squats
Barbell
Vastus lateralisVastus medialisGluteus maximus
All Fours Quad Stretch
Bodyweight
Rectus femoris
Bicycling
Other
Vastus lateralisVastus medialisRectus femoris
Bicycling, Stationary
Machine
Vastus lateralisVastus medialisRectus femoris
Elliptical Trainer
Machine
Vastus lateralisVastus medialisRectus femoris
Hip Flexion with Band
Bands
Rectus femoris
Jogging, Treadmill
Machine
Vastus lateralisVastus medialisRectus femoris
Looking At Ceiling
Bodyweight
Rectus femoris
Lying Prone Quadriceps
Bodyweight
Rectus femoris
On Your Side Quad Stretch
Bodyweight
Rectus femoris
On-Your-Back Quad Stretch
Other
Rectus femoris
One Half Locust
Bodyweight
Rectus femoris
Quad Stretch
Other
Rectus femoris
Quadriceps-SMR
Foam roll
Rectus femoris
Recumbent Bike
Machine
Vastus lateralisVastus medialisRectus femoris
Running, Treadmill
Machine
Vastus lateralisVastus medialisRectus femoris
Single-Cone Sprint Drill
Other
Vastus lateralisVastus medialisRectus femoris
Single-Leg Leg Extension
Machine
Rectus femorisVastus lateralisVastus medialis
Skating
Other
Vastus lateralisVastus medialisGluteus maximus
Stairmaster
Machine
Vastus lateralisVastus medialisGluteus maximus
Standing Elevated Quad Stretch
Other
Rectus femoris
Standing Hip Flexors
Bodyweight
Rectus femoris
Step Mill
Machine
Vastus lateralisVastus medialisGluteus maximus
Trail Running/Walking
Bodyweight
Vastus lateralisVastus medialisRectus femoris
Walking, Treadmill
Machine
Vastus lateralisVastus medialis
Alternating Leg Press
Machine
Vastus lateralisVastus medialis
Dumbbell Burpee
Dumbbell
Quadriceps
Pistol Squat
Bodyweight
Rectus femoris
Sissy Squat
Bodyweight
Rectus femorisVastus medialis
Skater Hops
Bodyweight
Quadriceps
Squat on Bosu Ball
Other
Quadriceps
Band Leg Extension
Bands
Quadriceps
Running (Outdoor)
Bodyweight
Quadriceps
Programs with these exercises
Gym Fat Loss Plan: Strength Circuits + Cardio
Three sessions a week: a full-body strength circuit and 15–20 minutes of cardio at the end. Keeps muscle while fat comes off.
Beginner · 3 times a week · Gym3-Day Gym Workout Plan for WomenThree sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.
Beginner · 3 times a week · GymDumbbell Upper/Lower Split, 4 DaysA four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.
Intermediate · 4 times a week · HomeUpper/Lower 4-Day SplitFour sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · Gym