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Quads Exercises

5 exercises that target the quads, plus 4 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.

Front
Back

Quads

Quadriceps

What it does

Straightens the knee — the main driver in squats, lunges, stairs and jumping.

How to train it

Squats and split squats through a full range of motion; leg extensions to isolate them.

Best exercises for your quads

Barbell Back Squat — works the quads and glutes

Barbell Back Squat

QuadsGlutes· Barbell
Goblet Squat — works the quads and glutes

Goblet Squat

QuadsGlutes· Dumbbells
Lunge — works the quads and glutes

Lunge

QuadsGlutes· Bodyweight
Bulgarian Split Squat — works the quads and glutes

Bulgarian Split Squat

QuadsGlutes· Dumbbells
Leg Extension — works the quads

Leg Extension

Quads· Machine

Also works your quads

Not the main target in these, but a hard-working supporting muscle.

Deadlift — works the glutes and hamstrings and lower back

Deadlift

GlutesHamstringsLower Back
Barbell Hip Thrust — works the glutes

Barbell Hip Thrust

Glutes
Dumbbell Sumo Squat — works the inner thighs and glutes

Dumbbell Sumo Squat

Inner ThighsGlutes
Mountain Climber — works the abs

Mountain Climber

Abs

Other muscles

ChestFront DeltsSide DeltsRear DeltsBicepsTricepsForearmsTrapsLatsUpper BackLower BackAbsObliquesGlutesOuter HipsInner ThighsHamstringsCalves

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