Quads Exercises & Stretches: 29 Moves With Animated Demos

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.

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

Dumbbell Sumo Squat — works the inner thighs and glutes

Dumbbell Sumo Squat

Inner ThighsGlutes

Tree Pose — works the outer hips and calves

Tree Pose

Outer HipsCalves

Triangle Pose — works the obliques

Triangle Pose

Sun Salutation A — works the front delts and abs

Sun Salutation A

Mountain Pose — works the abs

Mountain Pose

Mountain Climber — works the abs

Mountain Climber

Stretches for your quads

Yoga poses and stretches that lengthen this muscle — good after training or at the end of the day.

Low Lunge — works the quads

Low Lunge

Other muscles

Chest Front Delts Side Delts Rear Delts Biceps Triceps Forearms Traps Lats Upper Back Lower Back Abs Obliques Glutes Outer Hips Inner Thighs Hamstrings Calves

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