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Quads Exercises & Stretches

20 exercises that target the quads, plus 8 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.

v2026.10.13

A 20-minute quads workout

What the plan builder would pick for your setup, guided set by set with timed rests. Your weights and reps stay on this device.

  1. Goblet Squat3 × 6–10
  2. Bulgarian Split Squat3 × 8–12
  3. Leg Press2 × 8–12
Front
Back

Quads

Quadriceps

What it does

Straightens the knee. It is 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
Bodyweight Squat: works the quads and glutes

Bodyweight Squat

QuadsGlutes· Bodyweight
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
Burpee: works the quads and chest

Burpee

QuadsChest· Cardio
High Knees: works the quads and calves

High Knees

QuadsCalves· Cardio
Squat Jump: works the quads and glutes

Squat Jump

QuadsGlutes· Cardio
Wall Sit: works the quads

Wall Sit

Quads· Bodyweight
Step-Up: works the quads and glutes

Step-Up

QuadsGlutes· Bodyweight
Warrior II: works the quads and glutes

Warrior II

QuadsGlutes· Yoga
Warrior I: works the quads and glutes

Warrior I

QuadsGlutes· Yoga
Chair Pose: works the quads and glutes

Chair Pose

QuadsGlutes· Yoga
Low Lunge: works the quads

Low Lunge

Quads· Yoga
Extended Side Angle: works the quads and obliques

Extended Side Angle

QuadsObliques· Yoga
Garland Pose: works the quads

Garland Pose

Quads· Yoga
Leg Press: works the quads and glutes

Leg Press

QuadsGlutes· Machine
Hack Squat: works the quads

Hack Squat

Quads· Machine
Smith Machine Squat: works the quads and glutes

Smith Machine Squat

QuadsGlutes· 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
Tree Pose: works the outer hips and calves

Tree Pose

Outer HipsCalves
Triangle Pose: works the obliques

Triangle Pose

Obliques
Sun Salutation A: works the front delts and abs

Sun Salutation A

Front DeltsAbs
Mountain Pose: works the abs

Mountain Pose

Abs
Mountain Climber: works the abs

Mountain Climber

Abs

Stretches for your quads

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

Low Lunge: works the quads

Low Lunge

Quads

Other muscles

ChestFront DeltsSide DeltsRear DeltsBicepsTricepsForearmsTrapsLatsUpper BackLower BackAbsObliquesGlutesOuter HipsInner ThighsHamstringsCalves

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