Quad Exercises

The quadriceps, consisting of four primary muscles—the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius—are the powerhouse of the lower body, responsible for knee extension and contributing to hip flexion. Strong quadriceps are essential for athletic performance, injury prevention, and functional movements like walking, running, and squatting. Whether your goal is to build strength, improve mobility, or sculpt your legs, training the quads is vital for a balanced and powerful lower body.

This page provides a comprehensive guide to quadriceps exercises, organized by equipment and movement type. From foundational barbell squats and dumbbell lunges to more targeted options like lever machine leg extensions and sled hack squats, this guide includes exercises to suit all fitness levels and goals. For functional and dynamic training, kettlebell, cable, band-resistive, and bodyweight movements add versatility and challenge, while isometric holds and suspended exercises focus on stability and endurance. A selection of quad stretches is also included to promote flexibility and recovery.

Whether you’re aiming to increase strength, enhance athletic performance, or refine your physique, this guide equips you with the tools and techniques to effectively target and develop your quadriceps.

Quadriceps

Barbell

Barbell Lunge Exercises:

• Barbell Lunge
• Barbell Step Back Lunge
• Barbell Lunge into Step Back Lunge
• Barbell Side Lunge
• Barbell Walking Lunge
• Safety Squat Bar Lunge
• Safety Squat Bar Step Back Lunge
• Safety Squat Bar Lunge into Step Back Lunge
• Safety Squat Bar Side Lunge
• Safety Squat Bar Walking Lunge

Barbell Single Leg Split Squat Exercises:

• Barbell Single Leg Split Squat
• Barbell Side Split Squat
• Barbell Single Leg Squat
• Barbell Split Squat
• Safety Squat Bar (SSB) Split Squat
• Safety Squat Bar (SSB) Hatfield Split Squat

Barbell Squat Exercises:

• Barbell Squat
• Barbell Front Squat
• Barbell Full Squat
• Barbell Hack Squat
• Safety Squat Bar (SSB) Squat
• Safety Squat Bar (SSB) Hatfield Squat
• Safety Squat Bar (SSB) Box Squat
• Barbell Zercher Squat

Barbell Step-up Exercises:

• Barbell Lateral Step-up
• Safety Squat Bar Step-ups

Dumbbell

Dumbbell Lunge Exercises:

• Dumbbell Lunge
• Dumbbell Step Back Lunge
• Dumbbell Lunge into Step Back Lunge
• Dumbbell Side Lunge
• Dumbbell Walking Lunge

Dumbbell Single Leg Split Squat Exercises:

• Dumbbell Single Leg Split Squat
• Dumbbell Side Split Squat
• Dumbbell Single Leg Squat
• Dumbbell Split Squat

Dumbbell Squat Exercises:

• Dumbbell Squat
• Dumbbell Front Squat
• Dumbbell Full Squat
• Dumbbell Goblet Squat
• Dumbbell Zercher Squat

Dumbbell Step-up Exercises:

• Dumbbell Lateral Step-up

Kettlebell

Kettlebell Lunge Exercises:

• Kettlebell Lunge
• Kettlebell Step Back Lunge
• Kettlebell Lunge into Step Back Lunge
• Kettlebell Side Lunge
• Kettlebell Walking Lunge
• Kettlebell Overhead Step Back Lunge

Kettlebell Single Leg Split Squat Exercises:

• Kettlebell Single Leg Split Squat
• Kettlebell Side Split Squat
• Kettlebell Single Leg Squat
• Kettlebell Split Squat
• Kettlebell Overhead Split Squat

Kettlebell Squat Exercises:

• Kettlebell Squat
• Kettlebell Goblet Squat
• Kettlebell Front Squat
• Kettlebell Full Squat
• Kettlebell Overhead Squat

Kettlebell Step-up Exercises:

• Kettlebell Lateral Step-up

Cable

Cable Lunge Exercises:

• Cable Lunge
• Cable Step Back Lunge
• Cable Side Lunge
• Cable Walking Lunge

Cable Single Leg Split Squat Exercises:

• Cable Single Leg Split Squat
• Cable Side Split Squat
• Cable Single Leg Squat
• Cable Split Squat

Cable Squat Exercises:

• Cable Squat
• Cable Front Squat
• Cable Full Squat
• Cable Hack Squat
• Cable Safety Squat (Long Handles)
• Cable Safety Squat (Self-Spotting)
• Cable Zercher Squat

Cable Step-up Exercises:

• Cable Lateral Step-up

Lever (plate loaded)

Leg Extension:

• Lever Plate Loaded Leg Extension
• Lever Plate Loaded Single Leg Extension
• Lever Plate Loaded Alternating Leg Extension

Leg Presses:

• Lever Plate Loaded Leg Press
  • Lever Plate Loaded Single-Leg Press
• Lever Plate Loaded Seated Leg Press
  • Lever Plate Loaded Seated Alternating Single-Leg Press
  • Lever Plate Loaded Seated Single-Leg Press
• Lever Plate Loaded Single Leg Standing Leg Press

Rear Lunge:

• Lever Plate Loaded Barbell Machine Rear Lunge

Single Leg Split Squat:

• Lever Plate Loaded Barbell Machine Single Leg Split Squat
• Lever Plate Loaded Barbell Machine Single Leg Squat
• Lever Plate Loaded Barbell Machine Split Squat

Squat:

• Lever Plate Loaded Front Squat
• Lever Plate Loaded Full Squat
• Lever Plate Loaded Hack Squat
• Lever Plate Loaded V-Squat

Lever (selectorized)

Leg Extension:

• Lever Selectorized Leg Extension (Alternating)
  • Lever Selectorized Unilateral Machine Leg Extension

Leg Presses:

• Lever Selectorized Alternating Lying Leg Press
• Lever Selectorized Seated Leg Press
  • Lever Selectorized Seated Leg Press (Single Leg)

Squat:

• Lever Selectorized Squat
• Lever Selectorized V-Squat
  • Lever Selectorized Split V-Squat
  • Lever Selectorized Single Leg Split V-Squat (Alternating)

Sled

Leg Presses:

• Sled Plate Loaded Leg Press
  • Leg Press (Alternating)
  • Single Leg Press
• Sled Lying Leg Press (Plate Loaded)
  • Sled Lying Leg Press (Plate Loaded, Single Leg)
  • Sled Lying Leg Press (Single Leg)
• Sled Seated Leg Press
• Sled Vertical Leg Press (Single Leg)

Squat:

• Sled Plate Loaded Hack Squat
  • Sled Plate Loaded Single Leg Hack Squat

Rear Lunge:

• Sled Rear Lunge

Weighted

• Weighted Belt Squat
• Weighted Front Squat
• Weighted Single Leg Squat
• Weighted Sissy Squat (On Apparatus)

Band Resistive

Resistance Band Lunge Exercises:

• Resistance Band Lunge
• Resistance Band Lunge & Rear Lunge
• Resistance Band Lunge to Rear Lunge
• Resistance Band Rear Lunge
• Resistance Band Side Lunge
• Resistance Band Walking Lunge
• Resistance Band Overhead Rear Lunge

Resistance Band Single Leg Split Squat Exercises:

• Resistance Band Single Leg Split Squat
• Resistance Band Side Split Squat
• Resistance Band Single Leg Squat
• Resistance Band Split Squat
• Resistance Band Overhead Split Squat

Resistance Band Squat Exercises:

• Resistance Band Squat
• Resistance Band Goblet Squat
• Resistance Band Front Squat
• Resistance Band Full Squat
• Resistance Band Overhead Squat

Resistance Band Step-up Exercises:

• Resistance Band Lateral Step-up

Body Weight

Bodyweight Lunge Exercises:

• Bodyweight Lunge
• Bodyweight Lunge & Rear Lunge
• Bodyweight Lunge to Rear Lunge
• Bodyweight Rear Lunge
• Bodyweight Side Lunge
• Bodyweight Walking Lunge
• Bodyweight Overhead Rear Lunge

Bodyweight Single Leg Split Squat Exercises:

• Bodyweight Single Leg Split Squat
• Bodyweight Side Split Squat
• Bodyweight Single Leg Squat
• Bodyweight Split Squat
• Bodyweight Overhead Split Squat

Bodyweight Squat Exercises:

• Bodyweight Squat
• Bodyweight Pistol Squat
• Bodyweight Jump Squat
• Bodyweight Hindu Squat
• Bodyweight Sissy Squat

Bodyweight Step-up Exercises:

• Bodyweight Lateral Step-up

Self Assisted

Lunge Exercises:

• Self-Assisted Lunge
• Self-Assisted Lunge & Rear Lunge
• Self-Assisted Lunge to Rear Lunge
• Self-Assisted Rear Lunge
• Self-Assisted Side Lunge
• Self-Assisted Walking Lunge

Single Leg Split Squat Exercises:

• Self-Assisted Single Leg Split Squat
• Self-Assisted Side Split Squat
• Self-Assisted Single Leg Squat
• Self-Assisted Split Squat

Squat Exercises:

• Self-Assisted Squat
• Self-Assisted Front Squat
• Self-Assisted Full Squat
• Self-Assisted Hack Squat
• Self-Assisted V-Squat

Step-up Exercises:

• Self-Assisted Lateral Step-up

Isometric

• Isometric Wall Sit
• Isometric Chair Pose (Utkatasana)
• Isometric Leg Extension Hold (using resistance bands or equipment)
• Isometric Single Leg Squat Hold
• Isometric Lunge Hold
• Isometric Pistol Squat Hold
• Isometric Split Squat Hold
• Isometric Bulgarian Split Squat Hold
• Isometric Squat Hold
• Isometric Step-up Hold

Smith

Rear Lunge:

• Smith Rear Lunge

Single Leg Split Squat:

• Smith Single Leg Split Squat
  • Smith Split Squat

Squat:

• Smith Single Leg Squat
• Smith Front Squat
• Smith Hack Squat
• Smith Wide Squat
• Smith Step Down

Stretch

• Standing Quad Stretch
• Seated Quad Stretch
• Lying Quad Stretch
• Prone Quad Stretch
• Standing Quad Stretch with Wall
• Pigeon Pose
• Hero Pose
• Butterfly Stretch
• Standing Quad Stretch with Partner
• Lunging Quad Stretch

Suspended

• Suspended Squats
• Suspended Bulgarian Split Squats
• Suspended Lunge
• Suspended Single-Leg Squats
• Suspended Pistol Squats
• Suspended Jump Squats
• Suspended Step-Ups
• Suspended Leg Press
• Suspended Reverse Lunges

EXERCISES