Quad exercises
122 exercises, 6 pages
Filters in the catalogueMost often with: bodyweight, barbell, dumbbell
Legs · Intermediate
Box Squat
A strength training exercise that targets the quadriceps, hamstrings, glutes, and lower back.
Glutes · Intermediate
Bulgarian Squat
The Bulgarian Squat, also known as the Bulgarian Split Squat, is a unilateral leg exercise that targets the quadriceps, glutes, and hamstrings.
Legs · Advanced
Weighted Pistol Squat
An advanced lower body exercise that targets the quadriceps, glutes, hamstrings, and core.
Legs · Intermediate
Dumbbell Bulgarian Squat
A unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Advanced
Single-Leg Box Jump
A unilateral plyometric exercise with takeoff from one foot and landing on the same foot on a raised box. The movement combines rapid hip, knee and ankle extension with controlled single-leg landing.
Legs · Beginner
Walking Cardio
A low-impact aerobic exercise that involves walking at a steady pace to improve cardiovascular health, endurance, and overall fitness. It can be performed on a treadmill or outdoors and is suitable for all fitness levels.
Legs · Beginner
Lever Horizontal Leg Press
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Intermediate
Sumo Squat With Smith
The Sumo Squat With Smith Machine is a lower body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. This variation of the squat involves a wider stance and utilizes the Smith machine for stability and control, allowing for a focused engagement of the lower body muscles.
Shoulders · Advanced
Turkish Get Up
A full-body exercise that enhances strength, stability, and mobility. It involves transitioning from a lying position to standing while holding a weight overhead, typically a kettlebell. This exercise engages multiple muscle groups including the shoulders, core, hips, and legs.
Abs · Beginner
TRX Single Leg Bird Dog
A compound exercise that targets the core, glutes, and shoulders, enhancing stability and balance. Utilizing the TRX suspension trainer, this exercise requires coordination and control as you extend opposite limbs while maintaining a stable core.
Legs · Beginner
Vertical Leg Press Smith Machine
The Vertical Leg Press on a Smith Machine is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Intermediate
Stabillity Ball Wall Squat
The Stability Ball Wall Squat is an exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves using a stability ball placed between your lower back and a wall to perform a squat with added support and balance challenge.
Legs · Intermediate
Smith Rear Lunge
A lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. Utilizing the Smith machine provides stability and control, making it suitable for both beginners and advanced lifters. This exercise helps in improving balance, coordination, and overall leg strength.
Legs · Intermediate
Pistol Box Squat
A unilateral lower body exercise that targets the quadriceps, glutes, hamstrings, and core.
Legs · Beginner
Kettlebell Goblet Squat
A lower-body squat with one kettlebell held by the horns at the chest, its bell hanging below the handle. The front-held load accompanies deep knee and hip flexion, with the quadriceps and gluteal muscles driving the return to standing.
Legs · Intermediate
Barbell Cossack Squat
A lateral squat variation performed with a barbell across the upper back. It trains the quadriceps, glutes, hamstrings, and adductors through a side-to-side lower-body pattern.
Shoulders · Advanced
Dumbbell Snatch
The one-arm dumbbell snatch is a dynamic, full-body exercise that primarily targets the shoulders, back, and legs. It enhances power, coordination, and explosiveness by involving multiple muscle groups in a single, fluid motion.
Legs · Intermediate
Smith Zercher Squat
A front-loaded squat with the Smith-machine bar supported in the crooks of the elbows. It trains the quadriceps and glutes while the trunk and upper back support the load in front of the body.
Full body · Advanced
Burpee (Narrower Stance, Deeper Squat)
A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a narrower foot placement and a deeper squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
Legs · Intermediate
Zercher Squat
A compound lower body exercise that primarily targets the quadriceps, hamstrings, glutes, and core. It involves holding a barbell in the crook of your elbows while performing a squat, which challenges stability and engages the upper body muscles for support.
Legs · Intermediate
Smith Front Squat
A front-loaded squat performed in a Smith machine. The guided bar path supports a quad- and glute-focused squat pattern while the front position encourages an upright torso.
Legs · Intermediate
Bulgarian Jump Squat
A unilateral plyometric lower-body variation that combines a Bulgarian split squat with a jump. It develops the quadriceps, glutes, hamstrings, calves, balance, and explosive power.
Legs · Beginner
Lizard Pose
A yoga mobility posture that emphasizes the hip flexors, groin, and front of the hip. It is used to explore comfortable hip opening and lower-body flexibility in a low lunge position.
Legs · Beginner
Side Lying Quadriceps Stretch
A flexibility exercise targeting the quadriceps muscles located at the front of the thigh. This stretch is performed while lying on your side, allowing for a deep and controlled extension of the quadriceps, improving flexibility and reducing muscle tightness.
