Best Quads Exercises
A curated list of 67 movements that build the quads. Each guide includes technique cues, common mistakes, target rep ranges, and a progression scheme that auto-adjusts based on your real lifts.
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67 exercises
Barbell Back Squat
Quads · Barbell · 5–8 reps
Leg Press
Quads · Machine · 8–15 reps
Bulgarian Split Squat
Quads · Dumbbell · 8–12 reps
Goblet Squat
Quads · Dumbbell · 10–15 reps
Leg Extension
Quads · Machine · 10–15 reps
Front Squat
Quads · Barbell · 5–8 reps
Pause Squat
Quads · Barbell · 3–6 reps
Pin Squat
Quads · Barbell · 3–6 reps
- Smith Machine Squat Quads · Machine · 8–12 reps
- Hack Squat Quads · Machine · 8–15 reps
- Safety Bar Squat Quads · Barbell · 5–8 reps
- Belt Squat Quads · Machine · 8–15 reps
- Zercher Squat Quads · Barbell · 6–10 reps
- Single-Leg Press Quads · Machine · 10–15 reps
- Pistol Squat Quads · Bodyweight · 5–10 reps
- Walking Lunge Quads · Dumbbell · 8–12 reps
- Reverse Lunge Quads · Dumbbell · 8–12 reps
- Dumbbell Step-Up Quads · Dumbbell · 8–12 reps
- Single-Leg Extension Quads · Machine · 10–15 reps
- Bodyweight Squat Quads · Bodyweight · 12–20 reps
- Sissy Squat Quads · Bodyweight · 10–15 reps
- Bodyweight Split Squat Quads · Bodyweight · 10–15 reps
- Bodyweight Reverse Lunge Quads · Bodyweight · 10–15 reps
- Bodyweight Step-Up Quads · Bodyweight · 12–20 reps
- Barbell Walking Lunge Quads · Barbell · 8–12 reps
- Front-Rack Barbell Lunge Quads · Barbell · 6–10 reps
- Dumbbell Forward Lunge Quads · Dumbbell · 8–12 reps
- Dumbbell Bulgarian Split Squat Quads · Dumbbell · 8–12 reps
- Smith Machine Split Squat Quads · Machine · 8–12 reps
- Pendulum Squat Quads · Machine · 8–12 reps
- Dumbbell Squat Quads · Dumbbell · 10–15 reps
- Kettlebell Goblet Squat Quads · Kettlebell · 10–15 reps
- Safety Bar Split Squat Quads · Barbell · 8–12 reps
- Tempo Back Squat Quads · Barbell · 5–8 reps
- Box Squat Quads · Barbell · 5–8 reps
- Standing Quad Stretch Quads · Bodyweight · 20–45 reps
- Side-Lying Quad Stretch Quads · Bodyweight · 20–45 reps
- Kneeling Hip-Flexor Stretch Quads · Bodyweight · 20–45 reps
- Controlled-ROM Goblet Squat Quads · Dumbbell · 10–15 reps
- Box Jump Quads · Bodyweight · 3–6 reps
- Jump Squat Quads · Bodyweight · 3–6 reps
- Tuck Jump Quads · Bodyweight · 3–6 reps
- Depth Jump Quads · Bodyweight · 3–6 reps
- Split-Squat Jump Quads · Bodyweight · 3–6 reps
- Scissor Jump Quads · Bodyweight · 3–6 reps
- Single-Leg Hop Quads · Bodyweight · 3–6 reps
- Star Jump Quads · Bodyweight · 3–6 reps
- Bench Jump Quads · Bodyweight · 3–6 reps
- Snatch Quads · Barbell · 1–3 reps
- Power Snatch Quads · Barbell · 1–3 reps
- Hang Snatch Quads · Barbell · 1–3 reps
- Split Snatch Quads · Barbell · 1–3 reps
- Snatch Balance Quads · Barbell · 2–4 reps
- Overhead Squat Quads · Barbell · 3–5 reps
- Clean Quads · Barbell · 1–3 reps
- Power Clean Quads · Barbell · 1–3 reps
- Hang Clean Quads · Barbell · 1–3 reps
- Split Clean Quads · Barbell · 1–3 reps
- Clean and Jerk Quads · Barbell · 1–2 reps
- Yoke Walk Quads · Bodyweight · 1–5 reps
- Conan's Wheel Quads · Bodyweight · 1–5 reps
- Sled Push (Prowler) Quads · Bodyweight · 1–5 reps
- Sled Drag (Harness) Quads · Bodyweight · 1–5 reps
- Backward Sled Drag Quads · Bodyweight · 1–5 reps
- Tire Flip Quads · Bodyweight · 1–5 reps
- Sandbag Load Quads · Bodyweight · 1–5 reps
- Car Deadlift Quads · Bodyweight · 1–5 reps
Exercise illustrations: Illustration: Everkinetic (CC BY-SA 4.0) · Illustration: philip / wger.de (CC BY-SA 4.0)
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