VideoQuads exercises.Page 2
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 2 of 2: exercises 21–39 of 39. Search by name or muscle, or filter by equipment, to narrow the list.
Browse 39 exercisesQuads exercises, explained
39 ways to move.
Find the one that fits.
Showing 21–39 of 39 exercises
Video
VideoLeg Extension
Leg Extensions
VideoLeg Press
VideoLunges
Narrow Stance Hack Squats
Narrow Stance Leg Press
Narrow Stance Squats
One Leg Barbell Squat
Plie Dumbbell Squat
Single-Leg Leg Extension
Smith Machine Leg Press
Smith Machine Squat
Split Squat with Dumbbells
VideoStair Climber
VideoStationary Bike
Wide Stance Barbell Squat
Dumbbell Reverse Lunge
Supported Split 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.
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.