Quad exercises

Quad exercises in the Fitness Coach catalogue: 123 exercises. Most often with: Bodyweight, Barbell, Dumbbell.

  • Quads · Intermediate

    Tuck-to-L-Sit Knee Extension

    A bodyweight movement on straight-arm support handles. Straightening and re-bending the knees from a raised tuck changes the leg lever while the thighs stay elevated, challenging the quadriceps, hip flexors and trunk.

  • Legs · Intermediate

    Jump Squat (Feet Turned Out)

    Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees are oriented more outward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.

  • Full body · Advanced

    Burpee (Wider Stance, Shallower Squat)

    A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a wider foot placement and a shallower squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.

  • Legs · Intermediate

    Barbell Plie Squat

    A barbell squat with a particularly wide stance and outward-directed knees. The demonstrated version uses a wider stance and a more outward knee path than the separate Barbell Sumo Squat variation. The quadriceps, glutes and hip adductors work together to raise the body against the load.

  • Legs · Beginner

    Barbell Step-Up (Floor Start)

    A lower-body strength exercise with a barbell across the upper back and a raised bench. Both feet return to the floor between repetitions, unlike the variation with the working foot kept on the bench. The quadriceps and glutes drive the ascent, while the trunk and pelvis control balance.

  • Legs · Intermediate

    Barbell Hack Squat (Shallower Range)

    A free-weight squat with the bar held behind the legs and a reduced depth relative to the deeper-range demonstration.

  • Legs · Beginner

    Dumbbell Step-Up (Foot on Bench Start)

    A loaded step-up with the working foot already supported on the bench. Unlike the floor-start variation, the working foot stays on the bench between repetitions. Dumbbells at the sides add resistance to the quadriceps and glutes while the trunk and pelvis maintain balance.

  • Legs · Beginner

    Walking on Treadmill

    An indoor cardiovascular exercise with adjustable speed and incline. It provides a controlled walking workload for aerobic endurance, warm-ups, and regular physical activity.

  • Legs · Intermediate

    Barbell Bulgarian Squat

    A unilateral lower-body exercise with the rear foot elevated on a bench and a barbell across the upper back, building single-leg strength, balance, and quad and glute development.

  • Legs · Intermediate

    Band Squat

    A lower-body squat variation that uses resistance bands to load the glutes, quadriceps, and hamstrings. The elastic resistance adds demand throughout the squat pattern.

  • Legs · Advanced

    Barbell Overhead Squat

    An advanced full-body squat variation with the barbell held overhead. It combines lower-body strength with shoulder mobility, trunk stability, balance, and coordination.

  • Legs · Advanced

    Running

    A cardiovascular exercise that involves moving at a steady pace on foot. It enhances cardiovascular endurance, burns calories, and strengthens muscles, particularly in the legs and core. Running can be performed on a treadmill or outdoors and is adaptable to various fitness levels.

  • Legs · Intermediate

    Cable Terminal Knee Extension

    An isolation exercise targeting the quadriceps. It involves extending the knee against resistance provided by a cable machine, focusing on strengthening and defining the front thigh muscles. This exercise is particularly beneficial for improving knee stability and enhancing overall leg strength.

  • Legs · Beginner

    Single-Leg Extension

    The Seated One Leg Extension is an isolation exercise that targets the quadriceps muscles located at the front of the thigh.

  • Legs · Beginner

    Cable Step Up

    The Cable Step-Up is a lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves stepping onto an elevated platform while holding a cable attachment for resistance, promoting balance, coordination, and strength.

  • Legs · Intermediate

    Lunges

    A compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stability and balance. Lunges can be performed with body weight or additional resistance such as dumbbells or a barbell.

  • Legs · Intermediate

    Dumbbell Lunges

    A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.

  • Legs · Intermediate

    Cyclist Squat

    A variation of the traditional squat that emphasizes the quadriceps by altering the foot positioning and range of motion.

  • Legs · Beginner

    Leg Press

    A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It is performed using a leg press machine, where the user pushes a weighted platform away using their legs. This exercise is effective for building strength and muscle mass in the lower body.

  • Legs · Intermediate

    Bench Front Squat

    A compound lower body exercise that targets the quadriceps, glutes, and core. It involves performing a front squat with the added stability of a bench to guide depth and form. This variation is particularly useful for beginners or those working on improving squat depth and technique.

  • Legs · Intermediate

    Reverse Nordic Curl

    The Kneeling Sissy Squat is a bodyweight exercise that targets the quadriceps, with secondary emphasis on the core and hip flexors. This variation involves kneeling on the ground, which reduces strain on the knees and allows for a greater focus on the quads by isolating them more effectively.

  • Legs · Intermediate

    Sissy Squat

    An advanced lower body exercise that primarily targets the quadriceps, while also engaging the core and hip flexors. It is performed with a focus on maintaining a straight line from the knees to the shoulders, emphasizing knee flexion and extension.

  • Legs · Advanced

    Assault Air Bike

    A high-intensity cardio machine that combines the benefits of cycling and upper body workouts.

  • Legs · Intermediate

    Jump Squat (Feet Forward)

    Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees face more forward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.