Quad exercises
122 exercises, 6 pages
Filters in the catalogueMost often with: bodyweight, barbell, dumbbell
Legs · Intermediate
Clean Squat
A compound exercise that combines elements of the clean and the squat. It targets multiple muscle groups, including the quadriceps, hamstrings, glutes, core, and shoulders. This exercise enhances strength, power, and coordination.
Legs · Advanced
Broad Jump
A plyometric exercise that focuses on developing explosive power in the lower body, particularly targeting the quadriceps, hamstrings, glutes, and calves. It involves jumping forward as far as possible from a standing position, emphasizing both strength and coordination.
Legs · Intermediate
Rear Lunge
A lower body exercise targeting the quadriceps, hamstrings, glutes, and calves.
Legs · Beginner
Dumbbell Step-Up (Floor Start)
A lower-body strength exercise with a dumbbell in each hand and a raised bench. Each repetition includes placing the working foot onto the bench from the floor and returning both feet to the floor. The exercise loads the quadriceps and glutes while requiring control of balance and the descent.
Legs · Intermediate
Pin Front Squat
A variation of the traditional front squat where the barbell is set on safety pins within a power rack. This exercise emphasizes quadriceps strength, core stability, and proper squat mechanics by limiting the range of motion and allowing for a controlled pause at the bottom position.
Legs · Beginner
Assisted Pistol Squat
A single-leg squat variation that utilizes support to aid in balance and control. This exercise targets the quadriceps, glutes, hamstrings, and core muscles while improving unilateral strength and stability.
Legs · Beginner
Machine Reverse Hack Squat
A compound lower body exercise that primarily targets the quadriceps, hamstrings, and glutes.
Legs · Beginner
Elliptical Trainer
A stationary exercise machine used to simulate walking, running, or stair climbing without causing excessive pressure on the joints.
Legs · Intermediate
Smith Squat To Bench
A Smith-machine squat performed to a bench that provides a consistent depth reference. It trains the quadriceps and glutes while combining guided bar resistance with a defined squat depth.
Legs · Intermediate
Forward Band Monster Walk
A lower body exercise that targets the gluteus medius, hip abductors, and stabilizers. It involves walking forward with a resistance band placed around the legs, typically just above the knees, to create tension and activate the muscles effectively.
Legs · Intermediate
Plyo side lunge
A dynamic exercise that combines lateral lunges with a plyometric jump, targeting the glutes, quadriceps, hamstrings, and inner thighs. It enhances lower body strength, agility, and balance while providing a cardiovascular challenge.
Legs · Beginner
Seated Leg Extension Machine
Targets the quadriceps muscles located at the front of the thigh.
Legs · Intermediate
Sumo Squat
A lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. It involves a wider stance than a traditional squat, which emphasizes the adductor muscles and provides a different angle of engagement for the lower body muscles.
Legs · Beginner
Machine Hack Squat
A compound lower body exercise that targets the quadriceps, glutes, and hamstrings.
Legs · Intermediate
Barbell Reverse Lunges
The Barbell Reverse Lunge is a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves stepping backward into a lunge position while holding a barbell across the upper back, requiring balance and core stability.
Glutes · Intermediate
Dumbbell Rear Lunge
An alternating reverse-step lunge with two dumbbells hanging at the sides in a neutral grip. Each backward step and return to feet together loads the quadriceps and gluteal muscles, with the standing leg and trunk controlling balance before the opposite side begins.
Legs · Intermediate
Crossack Squat
The Cossack Squat is a lower body exercise that targets the muscles of the legs, particularly the quadriceps, hamstrings, glutes, and adductors.
Legs · Intermediate
Dumbbell Side Lunges
Dumbbell Side Lunges target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. This exercise enhances balance, stability, and lateral movement strength.
Legs · Intermediate
Weighted Cossack Squat
A unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves performing a deep lateral squat while holding a weight, such as a dumbbell or kettlebell, to increase resistance and improve strength, balance, and flexibility.
Glutes · Beginner
Pigeon Pose
A yoga exercise that primarily targets the hip flexors and glutes. It is beneficial for improving flexibility, reducing lower back pain, and enhancing overall mobility. This pose involves extending one leg behind you while bending the other leg in front of you, creating a deep stretch in the hips.
Legs · Beginner
Dumbbell Goblet Squat
A lower-body squat performed with a dumbbell held in front of the chest. The front-held load emphasizes the quadriceps and glutes while supporting an upright torso position.
Legs · Intermediate
Kettlebell Rear Lunge
An alternating reverse-step lunge with one normally oriented kettlebell held in both hands at the chest. Each backward step returns to a neutral standing stance, with the front leg's quadriceps and gluteal muscles producing the rise and the trunk controlling the front-held load.
Legs · Intermediate
Split Squat
A lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Intermediate
Barbell Split Squat
A unilateral lower-body squat variation performed from a fixed split stance with a barbell. It develops the quadriceps, glutes, hamstrings, and balance between the legs.
