Quad exercises
38 exercises, each with its animated demo, the steps, the mistake to avoid and its substitutes.
- 45° Leg Press ›Feet low and close (quads), knees toward your chest.
- Alternating Jump Lunge ›From a lunge, jump and switch legs in the air. Land softly keeping your torso upright.
- Band Lunges ›Band under your front foot, lower your back knee toward the floor, torso upright.
- Band Squat ›Band under your feet, handles at your shoulders, sit your hips back then drive through the floor.
- Barbell Back Squat ›Descend below parallel, neutral back, stand up.
- Bodyweight Squat ›Feet shoulder-width, lower your hips below your knees, stand back up.
- Box Jump ›Jump onto the box and land with soft knees, quietly. Step down, never jump down.
- Bulgarian Split Squat ›Rear foot elevated, lower your knee toward the floor.
- Close-Stance Quad-Focused Leg Press ›Feet low and close, full range of motion.
- Countermovement Vertical Jump ›Drop quickly into a half squat and immediately explode upward. Keep ground contact short.
- Depth Jump ›Step off the box, and on landing launch yourself back up as fast as possible.
- Dumbbell Forward Lunges ›A dumbbell in each hand, take a big step forward and lower your back knee toward the floor.
- Dumbbell Goblet Squat ›Hold the dumbbell vertically against your chest, squat below parallel with your torso upright.
- Dumbbell Lateral Lunge ›Take a big step to the side, sit back onto the bent leg while the other stays straight. Push back to return.
- Front Squat ›Bar on your front shoulders, upright torso, squat deep.
- Goblet Squat ›Dumbbell against your chest, squat deep.
- Hack Squat Machine ›Go deep, back braced, stand up.
- Heel-Elevated Squat ›Heels elevated, upright torso, squat deep.
- Jump Squat ›Half squat then jump, absorb the landing and go again. Keep a steady rhythm.
- Kettlebell Goblet Squat ›Hold the kettlebell against your chest, lower with elbows between your knees until your thighs are below parallel, torso upright.
- Kettlebell Goblet Walking Lunge ›Hold the kettlebell at your chest, step into a lunge until your back knee grazes the floor, torso upright.
- Leg Extension ›Extend your knees, squeeze 1 s at the top.
- Leg Extension with Top Pause ›Extend your knees and hold 1-2 s at the top.
- Low Lunge Hold ›Lower into a lunge, back knee just above the floor, and hold the position.
- Reverse Lunges ›Step back and lower, then stand up.
- Seated Band Leg Extension ›Seated, band at your ankle and anchored under your other foot: extend the knee and squeeze 1 s at the top.
- Single-Leg Extension ›One leg, strict contraction.
- Single-Leg Forward Hops ›On one leg, chain hops forward, stabilizing on every landing.
- Single-Leg Squat ›On one leg, lower under control, free leg extended in front.
- Sissy Squat ›Knees forward, torso and thighs in line (rectus femoris stretch).
- Smith Machine Squat with Feet Forward ›Feet forward, squat down, quad dominant.
- TRX Assisted Pistol Squat ›On one leg, the other extended in front, squat all the way down holding the straps, then stand back up.
- TRX Assisted Squat ›Handles in hand, squat below parallel keeping your chest up, stand back up by driving through the floor.
- TRX Reverse Lunge ›One foot supported in the strap, lower into the lunge until you feel a quad stretch, front knee over your foot.
- Tuck Jump ›Jump and bring your knees up to your chest, then land softly and go again.
- Walking Lunges ›Take long steps, lower your rear knee.
- Wall Sit ›Back against the wall, thighs parallel to the floor, and hold. Weight spread across your whole foot.
- Weighted Step-Up ›Step onto a bench, drive through the top leg.
Other muscle groups
- Chest29 exercises
- Back31 exercises
- Shoulders and traps66 exercises
- Arms60 exercises
- Abs31 exercises
- Glutes and hamstrings54 exercises
- Calves23 exercises
- Neck, adductors and core8 exercises
Exercise demos on video, on the Live For Fit channel.
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Create my free gym logGeneral training advice, not medical advice. If you feel pain, stop and see a health professional.