Bodyweight Quad Exercises
33 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Bodyweight Squat
Bodyweight
Vastus lateralisVastus medialisRectus femoris
Timed Mountain Climbers
Bodyweight
Lower absRectus femoris
Bodyweight Walking Lunge
Bodyweight
Gluteus maximusVastus lateralis
Freehand Jump Squat
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Mountain Climbers
Bodyweight
Lower absRectus femoris
Star Jump
Bodyweight
Vastus lateralisGluteus maximus
Kneeling Hip Flexor
Bodyweight
Rectus femoris
Burpee
Bodyweight
Quadriceps
Alternate Leg Diagonal Bound
Bodyweight
Vastus lateralisVastus medialis
Bench Jump
Bodyweight
Vastus lateralisVastus medialis
Double Leg Butt Kick
Bodyweight
Vastus lateralisVastus medialisBiceps femoris
Fast Skipping
Bodyweight
Vastus lateralisVastus medialisMedial gastrocnemius
Frog Hops
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Iron Crosses (stretch)
Bodyweight
Rectus femoris
Knee Tuck Jump
Bodyweight
Vastus lateralisGluteus maximusMedial gastrocnemius
Rocket Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Scissors Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Side Standing Long Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Single Leg Butt Kick
Bodyweight
Vastus lateralisVastus medialisBiceps femoris
Sit Squats
Bodyweight
Vastus medialisVastus lateralisGluteus maximus
Split Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Standing Long Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
All Fours Quad Stretch
Bodyweight
Rectus femoris
Looking At Ceiling
Bodyweight
Rectus femoris
Lying Prone Quadriceps
Bodyweight
Rectus femoris
On Your Side Quad Stretch
Bodyweight
Rectus femoris
One Half Locust
Bodyweight
Rectus femoris
Standing Hip Flexors
Bodyweight
Rectus femoris
Trail Running/Walking
Bodyweight
Vastus lateralisVastus medialisRectus femoris
Pistol Squat
Bodyweight
Rectus femoris
Sissy Squat
Bodyweight
Rectus femorisVastus medialis
Skater Hops
Bodyweight
Quadriceps
Running (Outdoor)
Bodyweight
Quadriceps
Programs with these exercises
Fat-Burning HIIT Workout at Home
A 25-minute no-equipment interval circuit: burpees, jumps, mountain climbers and planks — high heart rate, every muscle working.
Intermediate · 3 times a week · HomeNo-Equipment Full Body Home WorkoutThree bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.
Beginner · 3 times a week · HomeGym Fat Loss Plan: Strength Circuits + CardioThree 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 · GymAdvanced Home Abs CircuitA tough no-equipment ab circuit: jackknife sit-ups, mountain climbers, scissor kicks, oblique crunches and shoulder-tap planks, 3–4 rounds.
Intermediate · 3 times a week · Home