Quadriceps Exercises 13

  • Dumbbell Jump Squat

    A high-intensity plyometric exercise designed to develop explosive power in the lower body.

    Gastrocnemius, Soleus, Quadriceps, Hamstrings

    Advanced

  • Squat

    A staple compound exercise that targets multiple muscle groups in the lower body, promoting overall strength and hypertrophy.

    Quadriceps, Glutes, Hamstrings

    Beginner
    Intermediate
    Advanced

  • Leg Press

    A versatile compound exercise ideal for targeting the major muscle groups in the lower body with reduced stress on the lower back.

    Quadriceps, Glutes, Hamstrings

    Beginner
    Intermediate
    Advanced

  • Lunges

    A versatile compound exercise that strengthens the quads, hamstrings, and glutes while improving stability and coordination.

    Upper leg
    Quadriceps, Hamstrings, Gluteus Maximus

    Beginner
    Intermediate
    Advanced

  • Leg Extension

    An isolation exercise focusing on quadriceps strengthening without significant hamstring engagement.

    Upper leg
    Quadriceps

    Beginner
    Intermediate

  • Bulgarian Split Squat

    A great exercise for unilateral leg strength, improving balance and working the glutes, quads, and hamstrings.

    Upper leg
    Quadriceps, Hamstrings, Gluteus Maximus

    Intermediate

  • Front Squat

    A front-loaded squat that focuses on building quads, glutes, and core strength, while also improving posture.

    Lower body
    Quadriceps, Glutes, Core

    Intermediate

  • Stalled Squat

    Stalled squats are excellent for building muscle endurance and strength in the quadriceps and glutes.

    Lower body
    Quadriceps, Glutes

    Intermediate

  • Skater Squat

    Skater squats are excellent for improving unilateral strength, balance, and coordination.

    Lower body
    Quadriceps, Glutes

    Intermediate

  • Wall Sit

    Wall sits are great for building endurance and strengthening the quadriceps without requiring any equipment.

    Lower body
    Quadriceps

    Beginner

  • Step-out Lunges

    Step-out lunges help to strengthen the glutes and thighs, while enhancing lower body flexibility.

    Lower body
    Glutes, Quadriceps

    Intermediate

  • Step-back Lunges

    Step-back lunges are great for targeting the quadriceps and glutes while improving balance and lower body strength.

    Lower body
    Quadriceps, Glutes, Hamstrings

    Beginner

  • Step-forward Lunges

    Step-forward lunges are perfect for strengthening and toning the glutes and quads.

    Lower body
    Quadriceps, Glutes

    Beginner