Quad exercises
122 exercises, 6 pages
Filters in the catalogueMost often with: bodyweight, barbell, dumbbell
Legs · Intermediate
Bulgarian Squat Smith
The Bulgarian Split Squat Smith is a lower body exercise that targets the quadriceps, glutes, and hamstrings.
Legs · Intermediate
Dumbbell Squat
A free-weight lower-body squat performed with dumbbells. It emphasizes the quadriceps and glutes, with the trunk and hips contributing to stable loaded movement.
Legs · Beginner
Leg Press Wide Stance
A compound lower body exercise targeting the quadriceps, hamstrings, glutes, and adductors. By positioning the feet wider than shoulder-width apart on the platform, this variation emphasizes the inner thighs and glutes more than a standard leg press.
Legs · Beginner
Bulgarian Bag Walking Lunges
A dynamic lower body exercise that targets the quadriceps, hamstrings, glutes, and core. This exercise involves performing lunges while carrying a Bulgarian Bag, adding resistance and challenging balance and coordination.
Legs · Intermediate
Split Squat Front Foot Elevated
A lower body exercise that targets the quadriceps, glutes, and hamstrings. Elevating the front foot increases the range of motion, enhancing muscle activation and flexibility. This exercise also engages the core for stability and balance.
Legs · Intermediate
Barbell Sumo Squat
A wide-stance squat with a barbell across the upper back. It trains the quadriceps and glutes, with the hip adductors contributing to the ascent. The demonstrated stance and outward knee path are less pronounced than in the separate Barbell Plie Squat variation.
Legs · Intermediate
Dumbbell Split Squat
A split-stance lower-body strength exercise performed with dumbbells. It trains the quadriceps, glutes, and hamstrings while developing unilateral leg strength and balance.
Legs · Beginner
Standing Quadriceps Stretch
A static stretch for the muscles at the front of the thigh, performed one leg at a time. The standing position combines quadriceps stretching with balance and can be adapted with external support.
Legs · Advanced
Stair Climber
A cardio exercise machine that simulates the action of climbing stairs. It primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also providing cardiovascular benefits. This exercise helps improve endurance, strength, and overall fitness levels.
Legs · Beginner
Lying Quadriceps Stretch
An effective exercise for increasing flexibility in the quadriceps muscles located at the front of the thigh.
Legs · Beginner
Box step-up
A lower body exercise that primarily targets the quadriceps, hamstrings, and glutes.
Legs · Advanced
Power Clean
A dynamic, full-body exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the shoulders, traps, and core.
Legs · Beginner
Machine Belt Squat
A lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Beginner
Barbell Step-Up (Foot on Bench Start)
A lower-body strength exercise with a barbell across the upper back and the working foot already supported on a bench.
Legs · Intermediate
Deadlift
A compound exercise that targets multiple muscle groups, primarily the posterior chain, including the glutes, hamstrings, lower back, and traps. It is a fundamental strength training movement that involves lifting a loaded barbell from the ground to hip level while maintaining a neutral spine.
Legs · Advanced
Stacionary Bike
The stationary bike is a cardiovascular exercise machine that simulates cycling.
Legs · Advanced
Snatch
A dynamic Olympic weightlifting exercise that involves lifting a barbell from the ground to overhead in one continuous motion. It requires a combination of strength, speed, flexibility, and technique. The movement is divided into several phases: the first pull, transition, second pull, and catch.
Legs · Beginner
Smith Chair Squat
A lower body exercise performed using a Smith machine. It targets the quadriceps, hamstrings, glutes, and calves. The exercise involves squatting down as if sitting on an imaginary chair, providing stability and control through the guided bar path of the Smith machine.
Glutes · Intermediate
Dumbbell Reverse Lunge off Step
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. By performing the lunge off a step, you increase the range of motion and challenge your balance and stability. This exercise also engages the core for stabilization.
Legs · Advanced
Deficit Deadlift
A variation of the conventional deadlift performed while standing on an elevated surface, typically 1-3 inches high.
Abs · Intermediate
L-Sit
A sustained bodyweight hold on straight-arm support handles with both legs extended forward. It challenges hip-flexor and abdominal endurance while the shoulders and arms keep the body elevated.
Legs · Intermediate
Half Squat
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Beginner
Narrow Stance 45 Degree Leg Press
A compound lower body exercise targeting the quadriceps, glutes, and hamstrings.
Legs · Intermediate
Weighted Sissy Squat
An advanced lower body exercise targeting the quadriceps. It involves leaning back while keeping the hips extended and adding weight for increased resistance. This exercise requires balance, core stability, and proper technique to prevent injury.
