Quads Exercises

Add these quads exercises to your next leg workout to start building quads and getting stronger in your lower body.

Compound exercises as well as isolation exercises on your quads are essential to get them to grow. Get gains fast by working on your biggest muscle group!

Quads Exercises For Building Muscle & Strength

All Quads Exercise Demonstration Videos (104)

Dumbbell Hang Clean

Dumbbell Hang Clean

Dumbbell Hang Clean Exercise Dumbbell Hang Clean is a dynamic exercise that primarily targets the hamstrings, glutes, hips, lower back, upper back, traps, rear shoulders and forearms. The abdominal muscles are contracted throughout the exercise to stabilise the upper...

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Dumbbell Clean And Jerk

Dumbbell Clean And Jerk

Dumbbell Clean And Jerk Exercise Dumbbell Clean and Jerk is an explosive exercise that develops power while working the hamstrings, gluteus muscles, hips, lower back, rear shoulders, traps, upper back and forearms. Dumbbell Clean and Jerk activates the core muscles to...

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Split Jump

Split Jump

Split Jump Exercise Split Jump is a dynamic exercise that builds and tones the leg muscles. It works the quadriceps but primarily focuses on the glutes, hamstrings and calves. This exercise also engages the abdominal muscles of the core section to accommodate shifts...

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Standing Side Leg Raise

Standing Side Leg Raise

Standing Side Leg Raises exercise is a dynamic compound exercise that works the obliques, serratus, transverse abdominis muscles of the core section and also the adductor, abductor muscles of the thigh, hamstrings and glute muscles. Standing Side Leg Raises improves...

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Medicine Ball Clean And Jerk

Medicine Ball Clean And Jerk

Medicine Ball Clean And Jerk Exercise Medicine Ball Clean and Jerk is a dynamic exercise that targets the quadriceps, gluteus muscles, hamstrings, calves and the hips. It also involves the upper back, shoulders and traps. The core muscles are activated throughout the...

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Kettlebell Overhead Lunge

Kettlebell Overhead Lunge

Kettlebell Overhead Lunge Exercise Kettlebell Overhead Lunge is a challenging exercise that works the quadriceps, hamstrings, gluteus muscles and calves. Having to stabilise 2 kettlebells that are constantly shifting overhead greatly engages the entire core section,...

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Overhead Lunges

Overhead Lunges

Overhead Lunges Exercise Overhead Lunges is a variation of the regular lunge exercise and builds the quadriceps, gluteus, hamstring muscles and calves. Because this exercise requires you to lift a weight over your head and maintain its position with both arms...

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Kettlebell Goblet Squat

Kettlebell Goblet Squat

Kettlebell Goblet Squat Exercise Kettlebell Goblet Squat is a variation of the regular front squat which primarily builds the quadriceps, glutes and hamstring muscles. The front loaded position with the kettlebell will require you to tighten your core muscles by...

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Front Rack Lunge

Front Rack Lunge

Front Rack Lunge Exercise Front Rack Lunge is a great exercise for building the quadriceps, hamstrings, gluteus muscles and calves. It also targets the hips, lower back and keeps the core section engaged throughout the exercise. Front Rack Lunge will develop strength,...

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Clean

Clean

Clean (Squat Clean) Exercise Clean is a powerful exercise that targets the posterior chain of the lower back, hamstrings and gluteus muscles with secondary emphasis on the lats, upper back, rear shoulders and traps. The Clean which requires you to catch the weight...

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Dumbbell Power Clean

Dumbbell Power Clean

Dumbbell Power Clean Exercise Dumbbell Power Clean is dynamic exercise that targets the quadriceps, hamstrings, gluteus muscles and calves. It also engages the upper back, shoulders, traps, hips, lower back and forearms. The core section is activated throughout the...

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Dumbbell Hang Power Clean

Dumbbell Hang Power Clean

Dumbbell Hang Power Clean Exercise Dumbbell Hang Power Clean is an explosive exercise that develops the upper back, rear shoulders, traps and forearms. It also works the hips, glutes, hamstrings and lower back muscles. The core section is activated throughout Dumbbell...

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Dumbbell Clean

Dumbbell Clean

Dumbbell Clean Exercise Dumbbell Clean is a great exercise for building your lower body. It targets the quadriceps, gluteus muscles, hamstrings and calves. Dumbbell Clean also works the lower back, hips, upper back, shoulders, traps and forearms. The core section is...

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Overhead Squat

Overhead Squat

Overhead Squat Exercise Overhead Squat is a challenging but effective exercise for building the quadriceps and strengthening the core muscles. Overhead Squat will also develop your hamstring and gluteus muscles, lower back, shoulders and upper back. This exercise will...

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Kettlebell Thruster

Kettlebell Thruster

Kettlebell Thruster Exercise Kettlebell Thruster is a dynamic exercise that effectively targets the legs, glutes, hamstrings, hips, lower back, posterior and anterior shoulders, traps, upper back and forearms. Kettlebell Thruster engages the abdominal muscles or the...

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Medicine Ball Cleans

Medicine Ball Cleans

Medicine Ball Cleans Exercise Medicine Ball Cleans is a great exercise that works the quadriceps, gluteus muscles, hamstrings, calves and the hips. It also targets the upper back, shoulders and traps. The core muscles are activated throughout the exercise to stabilise...

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Hip Abduction

Hip Abduction

Hip Abduction Exercise Hip Abduction is an exercise that targets the hips and outer, lateral muscle of the thighs. Gyms have a variety of machines you can use to develop the hip and abductor muscles. Hip Abduction exercise is beneficial for sports that require lateral...

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Single Leg Extension

Single Leg Extension

Single Leg Extension Exercise Single Leg Extension is an isolation exercise that targets the quadriceps muscle. This is used primarily to bring out the details of the muscles on the front thighs. It can also be used to rehab a recently injured knee. The Leg Extension...

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Cable Squat Row

Cable Squat Row

Cable Squat Row exercise is a unique exercise that combines the Squat and Cable Row and has many benefits. It builds your quadriceps, hamstrings, gluteus muscles as well as your lats, traps, rear shoulders, biceps and forearms. Cable Squat Row will also engage your...

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Bench Jumps

Bench Jumps

Bench Jumps exercise is are a great exercise to develop conditioning, power, speed and coordination. It will also build your legs, calves and core muscles with secondary emphasis on the shoulders which will stabilise the upper body as perform Bench Jumps. Bench Jumps...

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Duck Walk

Duck Walk

Duck Walk Exercise Duck Walks is a challenging exercise that not only builds your quadriceps, hamstrings, glutes and calf muscles but also develops flexibility in the hips and legs. Duck Walk is a great addition to your exercise mix if you are training for sprints and...

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Scissor Jumps

Scissor Jumps

Scissor Jumps exercise is a challenging exercise that develops speed, power, coordination and conditioning. It will also build your calves, glutes, hips, legs and core muscles. Scissor Jumps can be used as part of an interval routine or in between rest periods when...

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Frog Squats

Frog Squats

Frog Squats exercise is a great exercise to work the quadriceps, hamstring and gluteus muscles. Secondary emphasis will be on the adductor muscles and the calves. Frog Squats benefits include strengthening and toning glutes, quads and hamstrings. For best results, try...

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Barbell Split Squats

Barbell Split Squats

Barbell Split Squat exercise is an exercise that will help you develop a strong lower body and improved stamina. One set of these will get your heart rate up, providing both cardiovascular conditioning benefits as well as a great calorie burn. The additional of the...

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Chair Squats

Chair Squats

Chair Squats exercise is a safe and effective exercise to teach beginners how to do the Squat properly. It will build your quadriceps, hamstrings, gluteus muscles and core section. Chair Squats can also be used as a warm up before training legs or doing Deadlifts. It...

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Dumbbell Overhead Squats

Dumbbell Overhead Squats

Dumbbell Overhead Squat exercise targets the quadriceps, glutes, hamstrings and the core muscles as you have to contract your abdominals tight to support your lower back and keep the body in an upright position. Secondary emphasis will be on the frontal heads of the...

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Duck Squats

Duck Squats

Duck Squats are an exercise that builds the quadriceps with primary emphasis on the adductors and the hips. The gluteus and hamstring muscles are also targeted by this exercise. You have to stabilise the core muscles by pulling your rib cage toward your lower...

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Frankenstein Squats

Frankenstein Squats

Frankenstein Squat is a unique variation of the Front Barbell Squat and primarily targets the quadriceps, gluteus and hamstring muscles. Because you have to balance the barbell on your shoulders, there will be activation of the core muscles and frontal heads of the...

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Kettlebell Lunges

Kettlebell Lunges

Kettlebell Lunges are an exercise that targets the quadriceps, glutes, hamstrings and calf muscles. Because of the unilateral movement required of this exercise, the core muscles will be activated. Holding the Kettlebells during the lunge for an extended period of...

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Half Squat

Half Squat

Half Squat targets the top part of the quadriceps muscles with secondary emphasis on the hamstrings and gluteus muscles. This is an effective variation of the Barbell Full Squat for those who have limited hip flexibility and knee problems. Runners can add the Half...

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Dumbbell Push Jerk

Dumbbell Push Jerk

Dumbbell Push Jerk is an explosive exercise that hits the quadriceps, hamstrings, hips, gluteus muscles and calves. It also engages the upper and lower back, shoulders, traps and forearms. The core section is kept tight throughout the exercise to stabilise the upper...

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Vertical Leg Press

Vertical Leg Press

Vertical Leg Press exercise is an isolation exercise that targets the quadriceps, hamstrings gluteus and calf muscles. Not many gyms have Vertical Leg Press machines and if yours does not have, you can use the Smith Machine. Typical of many leg press machine variants,...

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Jefferson Squats

Jefferson Squats

Jefferson Squats is an exercise that primarily targets the quadriceps with secondary emphasis on the gluteus and hamstring muscles. But its form, technique and execution also builds the calves, lower back, spinal erectors, traps and adductors. Jefferson Squats also...

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Farmers Carry

Farmers Carry

Farmers Carry is a great exercise to help build strength and conditioning. Farmer Carrys works your quadriceps, hamstrings, glutes, calves, lower back, upper back, shoulders and forearms. Farmers Carry also requires your abdominals to contract and remain tight to help...

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Barbell Step Ups

Barbell Step Ups

Barbell Step Ups is an exercise that primarily targets the quadriceps and the glutes with secondary emphasis on the hamstrings and calves. Barbell Step Ups also activate the core muscles because you have to keep your upper body upright and stable as you are working...

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Kettlebell Squats

Kettlebell Squats

Kettlebell Squats exercise target the quadriceps, glutes and hamstring muscles. This exercise will also activate the core muscles by having to engage the abdominals in order to support the lower back. The slightly angled forward position of the upper body during the...

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Kettlebell Clean And Jerk

Kettlebell Clean And Jerk

Kettlebell Clean and Jerk exercise is a great exercise for working the hamstrings, gluteus muscles, hips, lower back, rear shoulders, traps, upper back and forearms. Kettlebell Clean and Jerks require stability and balance. This is why the core muscles are actively...

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Squat Hold

Squat Hold

Squat Hold exercise is an effective exercise for targeting the quadriceps, gluteus and hamstring muscles. It also engages the core muscles to stabilise the upper body to support the lower back. Squat Holds are performed as a time under tension exercise which means you...

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Kettlebell Clean And Press

Kettlebell Clean And Press

Kettlebell Clean and Press is an effective exercise for targeting the hamstrings, gluteus muscles, lower back, rear shoulders, traps, upper back and forearms. Kettlebell Clean and Presses require actively engages the core section in this exercise to stabilise the...

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Bench Squats

Bench Squats

Bench Squat exercise is an effective exercise for building the quadriceps, hamstrings, gluteus and lower back muscles. It also strengthens the core muscles which must remain tight throughout the exercise in order to support the lower back. Bench Squat will develop...

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Smith Machine Lunges

Smith Machine Lunges

Smith Machine Lunges exercise is an isolation exercise that targets the quadriceps, gluteus, hamstrings and calf muscles. The Smith Machine reduces the need to balance and stabilise the weight but you still need to contract and tighten the core muscles to maintain the...

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Walking Overhead Lunges

Walking Overhead Lunges

Walking Overhead Lunges exercise are an effective exercise for building the quadriceps, hamstrings, gluteus muscles, calves, shoulders, upper back and traps. The core is actively engaged in this exercise to accommodate shifts in bodyweight and to keep the upper body...

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Rear Lunges

Rear Lunges

Rear lunges exercise are an effective exercise for developing the glutes, hamstrings and quadriceps. The core muscles also get a good workout as you have to keep them tight during the entire exercise. Rear lunges allow you to focus on each leg individually which helps...

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Cossack Squats

Cossack Squats

Cossack Squats are a challenging exercise that targets the hips, glutes, hamstrings, quadriceps and calves. It is an exercise than requires balance and flexibility. Cossack Squat allows you to focus on each leg individually. But because of the flexibility required,...

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Incline Leg Press

Incline Leg Press

Incline Leg Press exercise is a great overall strength and mass builder for the glutes and quads and it’s a compound movement primarily involving quadriceps and glutes as well as hamstrings, which are used as stabiliser muscles. Incline Leg Presses How To Locate a...

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Machine Hack Squats

Machine Hack Squats

Machine Hack Squat exercise is an isolation exercise that develops the quadriceps and glutes. The angle of the Machine Hack Squat shifts distribution of the work load toward the lower front muscles of the quadriceps which is popularly referred to as the “teardrop”....

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Single Leg Press

Single Leg Press

Single Leg Press targets the quadriceps, hamstrings, gluteus and calf muscles. As its name suggests, Single Leg Press is a unilateral leg exercise in that you are working one leg at a time. This increases your focus and connection between your mind and the muscles...

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Frog Jumps

Frog Jumps

Frog Jumps is a dynamic and explosive exercise that primarily targets the quadriceps, gluteus muscles, hamstrings and calves but also engages the core muscles and the hip flexors. Frog Jumps can be used as a warm up to prime the legs and hip flexors before training...

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Lunge Split Jumps

Lunge Split Jumps

Lunge Split Jump exercise is a dynamic exercise that builds and tones the leg muscles. It works the quadriceps but primarily focuses on the glutes, hamstrings and calves. This exercise also engages the abdominal muscles of the core section to accommodate shifts in...

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Russian Kettlebell Swings

Russian Kettlebell Swings

Russian Kettlebell Swing exercise is a dynamic exercise that works the gluteus muscles, hamstrings, quadriceps and the lower back. Russian Kettlebell Swing activates the core muscles to contract and maintain upper body stability and support for the lower back. This...

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