VideoQuads exercises.
Squats, leg presses, and knee extensions. Explore illustrated technique guides, muscles worked, and equipment options. Choose a movement below to see how to do it.
Page 1 of 2: exercises 1–20 of 39. Search by name or muscle, or filter by equipment, to narrow the list.
Browse 39 exercisesYour body. Your next move.
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Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exerciseQuads exercises, explained
39 ways to move.
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Showing 1–20 of 39 exercises
Video
Barbell Hack Squat
VideoBarbell Lunge
VideoBarbell Side Split Squat
VideoBarbell Squat
VideoBarbell Squat To A Bench
VideoBodyweight Squat
Bodyweight Walking Lunge
VideoRepeated Box Jump
VideoBulgarian Split Squat
VideoDumbbell Squat
Dumbbell Squat To A Bench
Dumbbell Step Ups
Front Barbell Squat
Front Barbell Squat To A Bench
VideoFront Squat
VideoGoblet Squat
Hack Squat
VideoKettlebell Front Squat
VideoKettlebell Goblet Squat
Choose a movement you can repeat
Use this collection to compare setups before building your session. Open a technique guide to check the equipment, starting position, movement steps, and muscles involved. Similar exercises are alternatives, rather than a checklist to complete in one workout. Record your chosen variation and setup so you can compare the same movement when you return.
A simple place to start
Quad exercises include controlled knee-dominant movements such as squats, leg presses, and extensions. Use one main pattern and a manageable accessory; keep hinge and hamstring work elsewhere in the week.
Choose a setup you can repeat without balance or machine adjustment changing every set. Different squat styles have different demands, so record them as distinct variations.
| Exercise guide | Sets × reps | Technique cue |
|---|---|---|
| Goblet Squat | 2 × 8–12 | Hold the kettlebell at your chest and lower between the hips with planted feet. |
| Leg Extension | 2 × 10–15 | Adjust the seat and knee alignment to the machine and extend with control. |
| Leg Press | 2 × 8–12 | Set a comfortable foot position and lower only while maintaining a stable supported pelvis. |
| Barbell Squat | 2 × 5–8 | Use suitable rack safeties, brace, and keep a controlled repeatable depth. |
| Front Squat | 2 × 6–10 | Use a secure rack position and upright supported torso without forcing a painful wrist position. |
| Supported Split Squat | 2 × 8–12 per side | Use balance support and keep the front foot planted. |
| Dumbbell Step Ups | 2 × 8–12 per side | Choose a secure manageable step and lower smoothly. |
Technique mistakes to watch for
- Letting balance determine the dose when support is available
- Changing squat depth just to increase the bar load
- Treating quad work as a complete lower-body plan
Frequently asked questions
Can a beginner train quads without back squats?
Yes. A goblet squat, leg press, supported split squat, or suitable machine can provide knee-dominant work. Choose a repeatable setup and include the rest of the lower-body plan.
Should I do every exercise on this list?
No. The list is an exercise menu. Start with the sample or a smaller dose that fits your current week. Similar alternatives replace a movement rather than adding every option to one workout.
How do I progress these exercises?
Record the same setup and actual completed reps. Build toward the upper rep target with consistent control, then try the smallest available load increase. Repeat or reduce work when the target or recovery is unsuitable.