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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 Single Leg Split Squat Exercises:

Barbell Squat Exercises:

Barbell Step-up Exercises:

Dumbbell

Dumbbell Lunge Exercises:

Dumbbell Single Leg Split Squat Exercises:

Dumbbell Squat Exercises:

Dumbbell Step-up Exercises:

Kettlebell

Kettlebell Lunge Exercises:

Kettlebell Single Leg Split Squat Exercises:

Kettlebell Squat Exercises:

Kettlebell Step-up Exercises:

Cable

Cable Lunge Exercises:

Cable Single Leg Split Squat Exercises:

Cable Squat Exercises:

Cable Step-up Exercises:

Lever (plate loaded)

Leg Extension:

Leg Presses:

Rear Lunge:

Single Leg Split Squat:

Squat:

Lever (selectorized)

Leg Extension:

Leg Presses:

Squat:

Sled

Leg Presses:

Squat:

Rear Lunge:

Weighted

Band Resistive

Resistance Band Lunge Exercises:

Resistance Band Single Leg Split Squat Exercises:

Resistance Band Squat Exercises:

Resistance Band Step-up Exercises:

Body Weight

Bodyweight Lunge Exercises:

Bodyweight Single Leg Split Squat Exercises:

Bodyweight Squat Exercises:

Bodyweight Step-up Exercises:

Self Assisted

Lunge Exercises:

Single Leg Split Squat Exercises:

Squat Exercises:

Step-up Exercises:

Isometric

Smith

Rear Lunge:

Single Leg Split Squat:

Squat:

Stretch

Suspended

EXERCISES

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