Quadriceps
The quadriceps are four muscles that extend the knee. They drive squats, lunges, leg presses and stair climbing. This is the largest group in the library, from barbell squats and goblet squats to leg extensions and plyometric jumps. Beginners should start with bodyweight squats and add load gradually. Train them twice a week with at least one heavy compound movement. Every exercise comes with photos and step-by-step instructions.
148 exercises
- All Fours Quad Stretch
- Alternate Leg Diagonal Bound
- Backward Drag
- Barbell Full Squat
- Barbell Hack Squat
- Barbell Lunge
- Barbell Side Split Squat
- Barbell Squat
- Barbell Squat To A Bench
- Barbell Step Ups
- Barbell Walking Lunge
- Bear Crawl Sled Drags
- Bench Jump
- Bench Sprint
- Bicycling
- Bicycling, Stationary
- Bodyweight Squat
- Bodyweight Walking Lunge
- Box Squat
- Box Squat with Bands
- Box Squat with Chains
- Cable Deadlifts
- Cable Hip Adduction
- Car Deadlift
- Chair Squat
- Clean Pull
- Clean from Blocks
- Conan's Wheel
- Depth Jump Leap
- Double Leg Butt Kick
- Dumbbell Lunges
- Dumbbell Rear Lunge
- Dumbbell Seated Box Jump
- Dumbbell Squat
- Dumbbell Squat To A Bench
- Dumbbell Step Ups
- Elevated Back Lunge
- Elliptical Trainer
- Fast Skipping
- Frankenstein Squat
- Freehand Jump Squat
- Frog Hops
- Front Barbell Squat
- Front Barbell Squat To A Bench
- Front Cone Hops (or hurdle hops)
- Front Squat (Clean Grip)
- Front Squats With Two Kettlebells
- Goblet Squat
- Hack Squat
- Hang Clean
- Hang Clean - Below the Knees
- Heaving Snatch Balance
- Hip Flexion with Band
- Intermediate Hip Flexor and Quad Stretch
- Iron Crosses (stretch)
- Jefferson Squats
- Jerk Dip Squat
- Jogging, Treadmill
- Kettlebell Pistol Squat
- Kneeling Hip Flexor
- Leg Extensions
- Leg Press
- Leverage Deadlift
- Linear Depth Jump
- Looking At Ceiling
- Lunge Sprint
- Lying Machine Squat
- Lying Prone Quadriceps
- Mountain Climbers
- Narrow Stance Hack Squats
- Narrow Stance Leg Press
- Narrow Stance Squats
- Olympic Squat
- On-Your-Back Quad Stretch
- On Your Side Quad Stretch
- One-Arm Overhead Kettlebell Squats
- One-Arm Side Deadlift
- One Half Locust
- One Leg Barbell Squat
- Overhead Squat
- Plie Dumbbell Squat
- Power Jerk
- Power Snatch from Blocks
- Quad Stretch
- Quadriceps-SMR
- Quick Leap
- Rear Leg Raises
- Recumbent Bike
- Reverse Band Box Squat
- Reverse Band Power Squat
- Rickshaw Deadlift
- Rocket Jump
- Rope Jumping
- Rowing, Stationary
- Running, Treadmill
- Sandbag Load
- Scissors Jump
- Side Hop-Sprint
- Side Standing Long Jump
- Side to Side Box Shuffle
- Single-Cone Sprint Drill
- Single-Leg High Box Squat
- Single-Leg Hop Progression
- Single-Leg Lateral Hop
- Single-Leg Leg Extension
- Single-Leg Stride Jump
- Single Leg Butt Kick
- Single Leg Push-off
- Sit Squats
- Skating
- Sled Drag - Harness
- Sled Push
- Smith Machine Leg Press
- Smith Machine Pistol Squat
- Smith Machine Squat
- Smith Single-Leg Split Squat
- Snatch
- Snatch Balance
- Snatch from Blocks
- Speed Box Squat
- Speed Squats
- Split Clean
- Split Jerk
- Split Jump
- Split Squat with Dumbbells
- Squat Jerk
- Squat with Bands
- Squat with Chains
- Squat with Plate Movers
- Squats - With Bands
- Stairmaster
- Standing Elevated Quad Stretch
- Standing Hip Flexors
- Standing Long Jump
- Star Jump
- Step Mill
- Stride Jump Crossover
- Suspended Split Squat
- Tire Flip
- Trail Running/Walking
- Trap Bar Deadlift
- Walking, Treadmill
- Weighted Jump Squat
- Weighted Sissy Squat
- Weighted Squat
- Wide Stance Barbell Squat
- Yoke Walk
- Zercher Squats