Quad exercises
172 quads exercises, each with step-by-step instructions, the muscles worked and alternatives. The most used ones first, then everything by equipment.
Most used
- Bulgarian Split Squat
- Goblet Squat
- Leg Press
- Squat
- Anderson Squat
- Barbell Hack Squat
- Barbell Lunge
- Box Squat
Bodyweight (55)
- Decline Squat
- Jump Lunge
- Jump Squat
- Pistol Squat
- Sissy Squat
- Box Jump
- Box Step Down
- Broad Jump
- Broad Jump to Sprint
- Depth Jump
- Hurdle Jump
- Lateral Bound
- Lateral Jump
- Tuck Jump
- Wall Sit
- 180 Degree Jump
- Alternating Jump Lunge
- Ankle Hop
- Assisted Pistol Squat
- B-Skip
- Bounding
- Box Step Up Jump
- Cossack Squat
- Countermovement Jump
- Deep Squat Hold
- Depth Drop
- Drop Jump
- Forward Backward Line Hop
- Frog Jump
- IT Band Stretch (Standing)
- Kneeling Jump
- Kneeling Quad Stretch
- Lateral Box Jump
- Lateral Hurdle Hop
- Lateral Line Hop
- Pogo Jump
- Prone Quad Stretch
- Reverse Nordic
- Scissor Jump
- Seal Jack
- Seated Box Jump
- Shrimp Squat
- Side Lying Quad Stretch
- Single Leg Box Jump
- Single Leg Broad Jump
- Single Leg Hop
- Single Leg Lateral Hop
- Skater Jump
- Skater Squat
- Split Squat Jump
- Stair Jump
- Standing Quad Stretch
- Star Jump
- Triple Broad Jump
- Vertical Jump
Barbell (27)
- Squat
- Anderson Squat
- Barbell Hack Squat
- Barbell Lunge
- Box Squat
- Cyclist Squat
- Double Pause Squat
- Front Squat
- Hatfield Squat
- Heels Elevated Squat
- High Bar Back Squat
- Low Bar Back Squat
- Overhead Squat
- Pause Front Squat
- Pause Squat
- Safety Bar Squat
- Sumo Squat
- Zombie Squat
- Tempo Squat
- Zercher Squat
- Jerk Dip
- Thruster
- Barbell Reverse Lunge
- Barbell Step Up
- Barbell Walking Lunge
- Bulgarian Split Squat (Barbell)
- Pin Squat
Dumbbell (26)
- Bulgarian Split Squat
- Goblet Squat
- Curtsy Lunge
- Dumbbell Squat
- Forward Lunge
- Lateral Lunge
- Lunge with Rotation
- Reverse Lunge
- Suitcase Lunge
- Walking Lunge
- Overhead Squat Single Arm
- Peterson Step Up
- Step Up
- Deficit Reverse Lunge
- Dumbbell Curtsy Lunge
- Dumbbell Front Squat
- Dumbbell Jump Squat
- Dumbbell Lateral Lunge
- Dumbbell Reverse Lunge
- Dumbbell Step Up
- Dumbbell Sumo Squat
- Dumbbell Walking Lunge
- Front Foot Elevated Split Squat
- Heels Elevated Goblet Squat
- Poliquin Step Up
- Split Squat (Dumbbell)
Machine (25)
- Leg Press
- Belt Squat
- Hack Squat
- Leg Extension
- Leg Press High Feet
- Leg Press Narrow Stance
- Leg Press Wide Stance
- Reverse Hack Squat
- Sissy Squat Machine
- Leg Extension Single Leg
- Leg Press Single Leg
- Stair Climber
- Belt Squat (March)
- Belt Squat Split Squat
- Horizontal Leg Press
- Pendulum Reverse Lunge
- Pendulum Squat
- Power Squat Machine
- Seated Leg Press Machine
- Single Leg Extension
- Single Leg Hack Squat
- Single Leg Horizontal Leg Press
- Super Squat Machine
- V-Squat Machine
- Vertical Leg Press
Smith machine (11)
- Smith Machine Front Squat
- Smith Machine Lunge
- Smith Machine Squat
- Smith Machine Box Squat
- Smith Machine Bulgarian Split Squat
- Smith Machine Hack Squat (Feet Forward)
- Smith Machine Lateral Lunge
- Smith Machine Reverse Lunge
- Smith Machine Split Squat
- Smith Machine Step Up
- Smith Machine Sumo Squat
Kettlebell (10)
- Double Kettlebell Front Squat
- Kettlebell Front Squat
- Kettlebell Goblet Lunge
- Kettlebell Lateral Lunge
- Kettlebell Lunge
- Kettlebell Overhead Squat
- Kettlebell Pistol Squat
- Kettlebell Squat
- Kettlebell Step Up
- Kettlebell Jump Squat
Other equipment (4)
TRX (3)
Landmine (3)
Cable (2)
Resistance band (2)
Foam roller (2)
Medicine ball (1)
Trap bar (1)
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