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Exercises

Quad exercises

The quadriceps straighten the knee, so squats, lunges, step-ups and leg presses lean on them. Single-leg versions add balance as well as load.

178 moves156 with 3D demosBeginner 39Intermediate 75Advanced 64

Beginner quad exercises 39

Bodyweight squat demonstrated on the 3D figure3D demoBodyweight squatBeginner · No equipmentIndoor Rowing (Rowing Machine) demonstrated on the 3D figure3D demoIndoor Rowing (Rowing Machine)Beginner · Cardio machineLeg extension demonstrated on the 3D figure3D demoLeg extensionBeginner · Strength machineLeg press demonstrated on the 3D figure3D demoLeg pressBeginner · Strength machineNarrow-stance leg press demonstrated on the 3D figure3D demoNarrow-stance leg pressBeginner · Strength machineQuad set (static quads) demonstrated on the 3D figure3D demoQuad set (static quads)Beginner · No equipmentSit to stand from a chair demonstrated on the 3D figure3D demoSit to stand from a chairBeginner · A bench or boxSnapdown to athletic landing demonstrated on the 3D figure3D demoSnapdown to athletic landingBeginner · No equipmentStationary cycling demonstrated on the 3D figure3D demoStationary cyclingBeginner · Cardio machineStep-up demonstrated on the 3D figure3D demoStep-upBeginner · A stepStraight-leg raise demonstrated on the 3D figure3D demoStraight-leg raiseBeginner · No equipmentTreadmill walking demonstrated on the 3D figure3D demoTreadmill walkingBeginner · Cardio machine

Intermediate quad exercises 75

Barbell box squat demonstrated on the 3D figure3D demoBarbell box squatIntermediate · A barbellBarbell hack squat demonstrated on the 3D figure3D demoBarbell hack squatIntermediate · A barbellBarbell lunge demonstrated on the 3D figure3D demoBarbell lungeIntermediate · A barbellBarbell side split squat demonstrated on the 3D figure3D demoBarbell side split squatIntermediate · A barbellBarbell step-up demonstrated on the 3D figure3D demoBarbell step-upIntermediate · A barbell + A stepBox drop landing demonstrated on the 3D figure3D demoBox drop landingIntermediate · A stepBox jump demonstrated on the 3D figure3D demoBox jumpIntermediate · A bench or boxBox push-off jump demonstrated on the 3D figure3D demoBox push-off jumpIntermediate · A stepClean deadlift demonstrated on the 3D figure3D demoClean deadliftIntermediate · A barbellClean pull demonstrated on the 3D figure3D demoClean pullIntermediate · A barbellDeep squat hold demonstrated on the 3D figure3D demoDeep squat holdIntermediate · No equipmentDouble kettlebell front squat demonstrated on the 3D figure3D demoDouble kettlebell front squatIntermediate · A kettlebell

Advanced quad exercises 64

Air bike intervals demonstrated on the 3D figure3D demoAir bike intervalsAdvanced · Cardio machineAlternate-leg bounding demonstrated on the 3D figure3D demoAlternate-leg boundingAdvanced · No equipmentATG split squat demonstrated on the 3D figure3D demoATG split squatAdvanced · No equipmentBack squat with bands demonstrated on the 3D figure3D demoBack squat with bandsAdvanced · A barbell + A bandBack squat with chains demonstrated on the 3D figure3D demoBack squat with chainsAdvanced · A barbell + Other / check instructionsBarbell back squat demonstrated on the 3D figure3D demoBarbell back squatAdvanced · A barbellBarbell Bulgarian split squat demonstrated on the 3D figure3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or boxBarbell front squat demonstrated on the 3D figure3D demoBarbell front squatAdvanced · A barbellBarbell snatch demonstrated on the 3D figure3D demoBarbell snatchAdvanced · A barbellBarbell walking lunge demonstrated on the 3D figure3D demoBarbell walking lungeAdvanced · A barbellBurpee demonstrated on the 3D figure3D demoBurpeeAdvanced · No equipmentClean demonstrated on the 3D figure3D demoCleanAdvanced · A barbell

Workouts that use them

Also works the quads

These train it as a secondary muscle.

Narrow it down

More exercises

Questions people ask

What are good quad exercises for beginners?

Start with moves graded easy, such as Bodyweight squat, Indoor Rowing (Rowing Machine), Leg extension. There are 39 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do quad exercises at home without equipment?

Yes. 44 of the 178 moves here need nothing but your body, a floor, a wall or a step, for example Bodyweight squat, Quad set (static quads), Snapdown to athletic landing.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.