Quad exercises
122 exercises, 6 pages
Filters in the catalogueMost often with: bodyweight, barbell, dumbbell
Back · Beginner
Rowing Machine
The rowing machine, also known as an ergometer, is a cardiovascular and strength training device that simulates the action of watercraft rowing.
Legs · Intermediate
Side Lunges
Side lunges, also known as lateral lunges, are a lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. This movement enhances balance, flexibility, and strength by engaging multiple muscle groups and stabilizing muscles.
Legs · Beginner
Wall Sit
A wall-supported isometric leg exercise. The quadriceps maintain a bent-knee position while the hips and trunk help keep the body steady; the wall provides back support without a seat.
Legs · Intermediate
Trap Bar Deadlift
A bilateral floor lift performed inside a hexagonal bar with neutral-grip handles beside the body. In the selected knee-flexed setup, the quadriceps and gluteal muscles extend the knees and hips to standing while the trunk and grip support the load.
Legs · Advanced
Kickboxing
A high-intensity workout that combines elements of traditional boxing with martial arts techniques.
Legs · Intermediate
Prowler Sled
A versatile piece of equipment used for strength and conditioning. It involves pushing or pulling a weighted sled across a surface, engaging multiple muscle groups including the legs, core, and upper body. This exercise is excellent for building power, endurance, and cardiovascular fitness.
Shoulders · Advanced
Kettlebell Clean and Jerk
A dynamic, full-body exercise that combines strength, power, and endurance.
Legs · Advanced
Barbell Thruster
A full-body barbell exercise that combines a front squat with an overhead press. It develops the legs, glutes, shoulders, triceps, power, and whole-body coordination.
Legs · Beginner
Dumbbell Walking Lunges
A loaded lunge variation that moves forward from repetition to repetition. They train the quadriceps, glutes, and hamstrings while developing unilateral strength, balance, and coordination.
Legs · Intermediate
Dumbbell Cossack Squat
The Weighted Cossack Squat is a lower-body exercise that targets the quadriceps, hamstrings, glutes, and adductors.
Legs · Beginner
Squat
A bilateral bodyweight exercise that combines knee and hip flexion and extension to train the thighs and glutes. This version uses a fixed stance on the floor, with the arms extended forward and no external load.
Legs · Advanced
Snatch Pull
An explosive barbell exercise that develops the pulling phase of the snatch without an overhead catch. It combines leg and hip extension with upper-back work to train force production and coordination for Olympic weightlifting.
Legs · Intermediate
Smith Split Squat
A split-stance lower-body exercise performed with the guided resistance of a Smith machine. It trains the quadriceps, glutes, and hamstrings while developing unilateral strength and balance.
Legs · Intermediate
Barbell Hack Squat (Deeper Range)
A free-weight squat with the bar held behind the legs. This variation uses a deeper squat than the shallower-range demonstration and emphasizes the quadriceps, with the glutes assisting the ascent. The trunk and grip support the load without a machine or back support.
Legs · Beginner
Walking Lunges
A dynamic lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. This movement involves stepping forward into a lunge position and then alternating legs as you move forward. It enhances balance, coordination, and functional strength.
Legs · Intermediate
Smith Hack Squat
A Smith-machine squat variation that changes body position relative to the fixed bar. It emphasizes the quadriceps and glutes through a guided lower-body squat pattern.
Legs · Intermediate
Box Jumps
A plyometric exercise that involves jumping from the ground onto a raised platform, such as a box or bench.
Legs · Advanced
Dumbbell Jump
A dynamic exercise that combines strength and plyometrics to enhance explosive power, particularly in the lower body. It primarily targets the quadriceps, hamstrings, glutes, and calves while also engaging the core for stability.
Legs · Beginner
Barbell Walking Lunges
The Barbell Lunge is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Glutes · Intermediate
Barbell Rear Lunge On Step
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. By incorporating a step, this variation increases the range of motion and challenges balance and coordination.
Legs · Intermediate
Smith Squat
A barbell squat performed on the guided vertical path of a Smith machine. It trains the quadriceps and glutes while the machine provides a fixed bar trajectory.
Legs · Intermediate
Front Squat
A compound lower body exercise that primarily targets the quadriceps, glutes, and core. It involves holding a barbell across the front of your shoulders while performing a squat, requiring greater core stability and mobility compared to the back squat.
Legs · Beginner
Single Leg Press
A lower body exercise that targets the quadriceps, hamstrings, and glutes. It is performed using a leg press machine and focuses on one leg at a time, allowing for improved muscle balance and unilateral strength development.
