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)

Single Leg Glute Bridge

Single Leg Glute Bridge

Single Leg Glute Bridge exercise effectively targets your glutes, hamstrings, calves, lower abs and your lower back. As a unilateral exercise Single Leg Glute Bridge focuses on one side of the body at a time. This means you have to maintain a tight core throughout the...

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Lateral Step Ups

Lateral Step Ups

Lateral step up exercise will help work the lower body while also improving your balance and agility. It's also great for cardiovascular fitness thanks to the intensity of the exercise. This exercise can be done with just your bodyweight or while holding a set of...

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Dumbbell Snatch

Dumbbell Snatch

Dumbbell Snatch exercise is a challenging exercise that works the quadriceps, glutes, hamstrings, hips, lower back, rear shoulders, upper back and traps. It also activates the abdominal muscles to keep the upper body stable and the lower back supported. Dumbbell...

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45 Degree Leg Press

45 Degree Leg Press

45 Degree Leg Press exercise is a great overall strength and mass builder for the lower body and it’s a compound movement primarily involving quadriceps and glutes as well as hamstrings, which are used as stabiliser muscles. 45 Degree Leg Press How To Locate a 45...

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Air Squats

Air Squats

Air Squats exercise is an effective exercise for building the muscles of your quadriceps, hamstrings and gluteus muscles. It also activates the core muscles to maintain an upright upper body position and support the lower back. Air Squats can be done as a book end for...

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Hang Power Clean

Hang Power Clean

Hang Power Clean exercise is a great exercise that works the entire posterior chain: the hamstrings, glutes and the lower back with secondary emphasis on the lats, rear shoulder heads, traps, upper back, upper thighs and calves. Unlike another exercise that works the...

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Barbell Front Squats

Barbell Front Squats

Barbell front squat exercise is a fantastic compound exercise that primarily targets the quadriceps and posterior chain as well as calls the core and upper body into play. When done right, barbell front squat will improve strength, muscle growth and explosive power of...

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Kettlebell Snatch

Kettlebell Snatch

Kettlebell Snatch is a great exercise for working the quadriceps, gluteus muscles, hamstrings and lower back. It also engages the rear shoulders, upper back, traps and forearms. Kettlebell Snatches are a unilateral exercise which means you will be working one side at...

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Power Clean

Power Clean

Power Clean exercise is an explosive exercise that works the quadriceps, hamstrings, gluteus muscles, calves and hips. It also hits the upper back, shoulders, traps, biceps and forearms. The core section has to be activated in order to maintain the correct upper body...

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Low Bar Squats

Low Bar Squats

Low Bar Squat exercise is a variation of the regular squat where the bar is placed at a lower position on the back usually below the upper traps and on top of the shoulders. This allows for better weight distribution and leads to more balanced development of the...

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High Bar Squats

High Bar Squats

High Bar Squat exercise primarily builds the quadriceps muscles with secondary emphasis on the hamstrings and gluteus muscles. This exercise also activates the core muscles in order to stabilise the upper body and to support the lower back. The High Bar Squat is the...

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Hammer Strength Leg Press

Hammer Strength Leg Press

Hammer Strength Leg Press exercise is a great exercise for adding size to your quadriceps, hamstrings, gluteus and calf muscles. It is considered an isolation exercise because it reduces the need to balance the weight unlike the Barbell Squat which means you can use...

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Smith Machine Front Squats

Smith Machine Front Squats

Smith Machine Front Squat exercise primarily targets the quadriceps, gluteus and hamstring muscles. Because the Smith Machine allows you to maintain a more upright position, there will be more emphasis on the quadriceps than the gluteus and hamstring muscles....

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Dumbbell Front Squats

Dumbbell Front Squats

Dumbbell front squat exercise is a nice option for those who don’t have access to a squat rack but still want to train legs doing the squat. This exercise will strengthen your quads, hamstrings, glutes, core, as well as your spinal column as all these small muscles...

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Dumbbell Swings

Dumbbell Swings

Dumbbell Swing exercise is a movement that is regarded by many fitness trainers as a full body exercise. It builds the quadriceps, glutes, hamstrings, calves, lower back, abdominals, front and rear shoulders, upper back and traps. Dumbbell Swings are a great exercise...

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Dumbbell Push Press

Dumbbell Push Press

Dumbbell Push Press exercise is a fantastic exercise that not only builds the shoulder muscles but develops power and speed. Dumbbell Push Presses also works the quadriceps, hamstrings, glutes, lower back, hips, upper back, traps and rear shoulders. This exercise...

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Dumbbell Step Ups

Dumbbell Step Ups

Dumbbell step up exercise is a great alternative to the traditional squat exercise and will hit your quads, glute and hamstrings. This exercise can be performed in your home gym very easily as well, making it a perfect option for those who don’t visit a public gym....

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Wall Sit

Wall Sit

Wall sit exercise is a great exercise to do to build up your quad, glute, and hamstring strength while also testing your endurance. This can be performed towards the end of the workout to really burn out the legs, leading to maximum strength gains. Wall Sits Exercise...

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Farmers Walk

Farmers Walk

The farmers walk exercise is a great exercise for strengthening the calves, your grip strength, as well as just about every other muscle in the body as they all contract together to help execute the movement pattern. This exercise is great for conditioning, so is...

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Depth Jumps

Depth Jumps

Depth jumps exercise is a great exercise to build explosiveness in your hips and legs as well as develop muscle in your quadriceps, gluteus, hamstrings and core section. Depth Jumps will also develop coordination and balance. If you are having problems with your hips;...

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Box Jumps

Box Jumps

Box jump exercise are ideal for improving lower body strength, speed, and power. It has a plyometric element to it, so it’ll help you work your fast twitch muscle fibres very well, which will then translate to you being able to give superior performance in other...

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Sumo Squats

Sumo Squats

Sumo squat exercise is a variation of the classic squat exercise that will help put a little more emphasis on the inner thighs while still allowing you to build maximum power and strength. This exercise is often easier to do for those who may suffer from knee pain, so...

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Prisoner Squats

Prisoner Squats

Prisoner squat exercise is a variation on the standard bodyweight squat exercise and will help to increase balance and agility while improving lower body strength. This exercise can be done as part of your warm-up or it can be performed towards the end of your workout...

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Kettlebell Swings

Kettlebell Swings

Kettlebell Swing exercise is a challenging exercise that effectively targets the gluteus muscles, hamstrings, upper part of the quadriceps and the lower back. When doing Kettlebell Swings, the core muscles are engaged to ensure the core section is activated to keep...

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Reverse Lunges

Reverse Lunges

Reverse lunge exercise is a great exercise that’ll compliment your lower body workout routine nicely and will help to improve your balance and agility as well. As this exercise does require more balance than the front lunge, be sure that you can comfortably complete...

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Single Leg Squats

Single Leg Squats

Single leg squat exercise (aka. Pistol Squats) is a great way to strengthen your lower body while also helping remedy any strength imbalances that may be occurring. Because you will work each leg separately, if one is significantly weaker than the other, it’ll show...

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Barbell Lunges

Barbell Lunges

Barbell lunge 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 barbell...

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High Bar Squats Vs Low Bar Squats

High Bar Squats Vs Low Bar Squats

High Bar Squat Vs Low Bar Squat exercise is a decision that depends on what your goals are. Both variations of the standard Barbell Squat primarily builds the quadriceps muscles, hamstrings and the gluteus muscles. Both squat variations also activate the core muscles...

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Dumbbell Split Squats

Dumbbell Split Squats

Dumbbell split squat exercise is perfect for building up your lower body, especially the glutes and hamstrings. This one is also a good variation of the traditional squat, so will help challenge your body from a new angle and liven up your workout. Dumbbell Split...

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Step Ups

Step Ups

Step Up exercise is a great exercise to build primarily the glutes, hips and hamstring muscles as well as the quadriceps, calves and core muscles. Stepups also develop balance and coordination. A high rep range is best for doing Step Ups. Step Ups Exercise How To Keep...

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Dumbbell Squat Press

Dumbbell Squat Press

If you want a total body workout, the dumbbell squat press exercise is a perfect exercise to include. It’ll hit the lower body as well as the upper body all in this single move, so can help shorten your total workout time while also increasing your overall fat burning...

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Plyometric Lunges

Plyometric Lunges

Plyometric lunge exercise is a great exercise that’ll build up your quads and glutes as well as help improve your speed and agility for sports. This exercise is going to help improve your vertical jump as it’ll build calf strength due to the jumping involved....

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Barbell Squats

Barbell Squats

Barbell squat exercise is one of the best exercises to strengthen the entire lower body, while giving you an excellent metabolic boost. It’ll also help significantly develop your core muscles. Do this towards the start of your workout when you’re feeling fresh....

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Plie Squats

Plie Squats

Plié squat exercise is a perfect exercise that’ll help to work the inner and outer thigh to bring balanced strength and tone to the quads. Do these in conjunction to regular squats in your workout program. Plie Squats Exercise How To Start standing with the feet...

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Dumbbell Squats

Dumbbell Squats

Dumbbell squat exercise is an excellent lower body exercise that will work the glutes, hamstrings, quads and your core. This exercise is perfect for those who may not have access to a squat rack and a barbell but who still want to develop powerful legs. As you will be...

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Barbell Deadlifts

Barbell Deadlifts

Barbell Deadlift exercise is an amazing compound exercise that primarily targets the entire posterior chain (back/glutes/hamstrings) while involving almost every other muscle in the body as secondary helps. No matter what your fitness goals are, whether it is muscle...

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Smith Machine Squats

Smith Machine Squats

Smith machine squat exercise is an excellent squat variation for those who are learning to perform squats and want to be supported as they do the exercise as well as for those who are lifting heavier weights and don’t have a spotter available. This exercise is great...

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Dumbbell Lunges

Dumbbell Lunges

Dumbbell lunge exercise is a fantastic exercise for hitting the quads, hamstrings, glutes, as well as the calves to a lesser degree. They can be done anywhere you have open space and a set of dumbbells, so is great for both a home and gym workout. Because this...

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Bodyweight Squats

Bodyweight Squats

Bodyweight squat exercise is a fantastic exercise for beginners and advanced individuals alike for developing the lower body and core muscles. This exercise can be done as a warm-up before getting into heavier squats or done at the end of the workout program to really...

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Hindu Squats

Hindu Squats

Hindu squat exercise is a perfect exercise for loosening up the body, relieving back pain, and getting yourself warmed up to begin your workout. Do these at the start of your workout or anytime you simply need to get your body moving and your blood flowing. Hindu...

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Goblet Squats

Goblet Squats

Goblet squat exercise is a great exercise for working the quads, hamstrings, and glute muscles. This exercise is also good for improving the strength of your lower back as it’ll come into play to help you push upwards as you execute the movement. Goblet squats are an...

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Zercher Squats

Zercher Squats

Zercher squat exercise is a compound exercise that will hit your quads, hamstrings, as well as your glutes and is a great alternative for those who struggle with the standard back squat. Rather than holding the barbell across the back while doing this exercise, you’ll...

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Pistol Squats

Pistol Squats

Pistol squat exercise is a bodyweight exercise that is probably one of the most challenge bodyweight squats you can do. One attempt at this exercise will show you just how challenging it really is and as such, it’s the perfect exercise to add into your lower body...

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Walking Lunges

Walking Lunges

Walking lunge exercise is a perfect exercise to include along with your squats and deadlifts in a lower body workout. Walking lunges are great for developing strong glutes, quads, and also for increasing core strength and balance as both will be tested with each step...

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Back Squats

Back Squats

Back squat exercise is a fantastic exercise to strengthen your entire lower body, while also bringing the core and even the upper body into play. It’s a perfect metabolic conditioning choice as well as it’ll help elevate your metabolic rate while also getting your...

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Leg Extensions

Leg Extensions

Leg extension exercise is a perfect exercise for adding near the end of your leg workout to fully exhaust and isolate the quad muscles. This exercise can be used to help develop that teardrop quad sweep and for gaining strength that will then transfer over to the...

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Seated Leg Press

Seated Leg Press

Seated leg press exercise (aka. Leg Press) is a fantastic strength development exercise for the quads and glutes and can be a great option for those suffering from back pain who are unable to squat. Seated Leg Presses Exercise How To Sit down in the seated leg press...

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Front Squats

Front Squats

Front squat exercise is a fantastic compound exercise that primarily targets the quadriceps and posterior chain as well as calls the core and upper body into play. When done right, front squats will improve strength, muscle growth and explosive power of the lower...

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Side Lunges

Side Lunges

Side lunge exercise is a great exercise for strengthening the quads, hamstrings, hips, as well as the glute muscles. It can be done in conjunction with regular lunges or simply on its own as part of any lower body strength training workout program. Note that it will...

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Lunges

Lunges

Lunge exercise is an excellent compound exercise that will help you gain strength and power in the lower body, while also working your cardiovascular system at the same time. For this reason, it’s good for not only building muscle, but also burning fat as well. Lunges...

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