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All muscle groupsLegs

Quads

Rectus femoris, vasti

Squats and knee-dominant work for tree-trunk quads.

20 exercises3 training styles
Style
Difficulty
Showing 20 of 20 exercises
Quads / glutesBarbell + rack

Barbell Back Squat

Demo · Jeff Nippard

Verified Barbell Back Squat demonstration by Jeff Nippard. Click to play.
GymIntermediate

Barbell Back Squat

Barbell + rack

The king of lower-body lifts.

The primary lower-body mass builder for quads and glutes

QuadsBarbell + rack

Front Squat

Demo · USA Volleyball

Verified Front Squat demonstration by USA Volleyball. Click to play.
GymAdvanced

Front Squat

Barbell + rack

Bar in front rack — massive quad and core demand.

Builds strength and size in the quads through a full, controlled range of motion

Quads / glutesDumbbell / kettlebell

Goblet Squat

Demo · 6th Pillar Coaching

Verified Goblet Squat demonstration by 6th Pillar Coaching. Click to play.
HomeBeginner

Goblet Squat

Dumbbell / kettlebell

Load in front makes it easy to stay upright. Perfect learning squat.

Builds strength and size in the quads / glutes through a full, controlled range of motion

QuadsLeg press machine

Leg Press

Demo · Iron Paradise

Verified Leg Press demonstration by Iron Paradise. Click to play.
GymBeginner

Leg Press

Leg press machine

High-load quad builder without spinal loading.

Builds strength and size in the quads through a full, controlled range of motion

Quads / glutesDumbbells / bodyweight

Walking Lunge

Demo · Idris

Verified Walking Lunge demonstration by Idris. Click to play.
HomeBeginner

Walking Lunge

Dumbbells / bodyweight

Dynamic single-leg staple.

Builds strength and size in the quads / glutes through a full, controlled range of motion

Quads / glutesDumbbells + box

Weighted Step-Up

Demo · The Bioneer

Verified Weighted Step-Up demonstration by The Bioneer. Click to play.
HomeBeginner

Weighted Step-Up

Dumbbells + box

Step onto a knee-height box. Strict — no push-off from the back leg.

Builds strength and size in the quads / glutes through a full, controlled range of motion

Quads / glutesBodyweight

Pistol Squat

Demo · Summerfunfitness

Verified Pistol Squat demonstration by Summerfunfitness. Click to play.
CalisthenicAdvanced

Pistol Squat

Bodyweight

Single-leg bodyweight squat to full depth. The apex of leg strength on the floor.

Builds strength and size in the quads / glutes through a full, controlled range of motion

Quads (rectus femoris)Bodyweight

Sissy Squat

Demo · Pure Motion Fitness

Verified Sissy Squat demonstration by Pure Motion Fitness. Click to play.
HomeIntermediate

Sissy Squat

Bodyweight

Knees drive forward, heels lift — brutal isolated quad stretch.

Builds strength and size in the quads (rectus femoris) through a full, controlled range of motion

QuadsLeg extension machine

Leg Extension

Demo · E3 Rehab

Verified Leg Extension demonstration by E3 Rehab. Click to play.
GymBeginner

Leg Extension

Leg extension machine

Pure quad isolation. Great finisher.

Builds strength and size in the quads through a full, controlled range of motion

QuadsHack squat machine

Hack Squat

Demo · IFBB Pro Lewy Blackmore

Verified Hack Squat demonstration by IFBB Pro Lewy Blackmore . Click to play.
GymBeginner

Hack Squat

Hack squat machine

Machine-guided squat with back support. Easy to load and stay upright.

Builds strength and size in the quads through a full, controlled range of motion

QuadsSmith machine

Smith Machine Squat

Demo · Gerardi Performance

Verified Smith Machine Squat demonstration by Gerardi Performance. Click to play.
GymBeginner

Smith Machine Squat

Smith machine

Fixed bar path makes squatting accessible and stable.

Builds strength and size in the quads through a full, controlled range of motion

QuadsPendulum squat machine

Pendulum Squat

Demo · That Fit Friend

Verified Pendulum Squat demonstration by That Fit Friend. Click to play.
GymBeginner

Pendulum Squat

Pendulum squat machine

Plate-loaded machine with a curved path that keeps tension on the quads.

Builds strength and size in the quads through a full, controlled range of motion

QuadsBarbell + box

Box Squat

Demo · Colossus Fitness

Verified Box Squat demonstration by Colossus Fitness. Click to play.
GymIntermediate

Box Squat

Barbell + box

Sit back on a box then explode up. Builds power and teaches hip drive.

Builds strength and size in the quads through a full, controlled range of motion

QuadsDumbbells + plate

Front-Foot-Elevated Split Squat

Demo · Enterprise Fitness

Verified Front-Foot-Elevated Split Squat demonstration by Enterprise Fitness. Click to play.
HomeIntermediate

Front-Foot-Elevated Split Squat

Dumbbells + plate

Front foot elevated increases knee flexion and quad demand.

Builds strength and size in the quads through a full, controlled range of motion

Quads (vastus medialis)Barbell + wedge

Cyclist Squat

Demo · Ryderwear

Verified Cyclist Squat demonstration by Ryderwear. Click to play.
GymIntermediate

Cyclist Squat

Barbell + wedge

Heels elevated squat with a narrow stance. Targets the teardrop quad muscle.

Builds strength and size in the quads (vastus medialis) through a full, controlled range of motion

QuadsWall

Wall Sit

Demo · Colossus Fitness

Verified Wall Sit demonstration by Colossus Fitness. Click to play.
CalisthenicBeginner

Wall Sit

Wall

Static hold in a seated position against the wall. Builds quad endurance.

Builds strength and size in the quads under sustained isometric tension

QuadsBodyweight

Speed Skater Squat

Demo · Dr. Dave Strength | Obey Strength

Verified Speed Skater Squat demonstration by Dr. Dave Strength | Obey Strength. Click to play.
CalisthenicIntermediate

Speed Skater Squat

Bodyweight

Lateral jump from one leg to the other in a squat position. Builds explosive lateral power.

Builds strength and size in the quads through a full, controlled range of motion

QuadsBodyweight / dumbbells

Static Split Squat

Demo · Girls Gone Strong | Women's Health & Fitness

Verified Static Split Squat demonstration by Girls Gone Strong | Women's Health & Fitness. Click to play.
HomeBeginner

Static Split Squat

Bodyweight / dumbbells

A stationary split stance squat. The simplest single-leg builder — no balance demand from stepping, so you can load it heavier and grind reps.

Builds strength and size in the quads through a full, controlled range of motion

QuadsBelt squat machine

Belt Squat

Demo · Nexus Performance Australia

Verified Belt Squat demonstration by Nexus Performance Australia. Click to play.
GymIntermediate

Belt Squat

Belt squat machine

Load hangs from the hips, not the spine. Lets you train squat patterns heavy while the lower back and upper body stay unloaded.

Builds strength and size in the quads through a full, controlled range of motion

QuadsBodyweight

Jump Squat

Demo · National Academy of Sports Medicine (NASM)

Verified Jump Squat demonstration by National Academy of Sports Medicine (NASM). Click to play.
CalisthenicIntermediate

Jump Squat

Bodyweight

An explosive squat variation for rate of force development. Quality of landing matters more than height.

Builds strength and size in the quads explosively, training power as well as size