Quad exercises

Also called Quadriceps

Quad exercises for stronger legs, from bodyweight squats to goblet squats and lunges, with step-by-step form tips for every level.

6 exercises that target this muscle

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Quads

Showing 8 of 8 exercises

Bodyweight SquatA bodyweight squat bends your hips and knees to lower and stand back up, working your quads and glutes with no equipment.No equipmentBeginner
Goblet SquatA goblet squat holds one dumbbell or kettlebell at your chest while you squat, which helps keep you upright and works your quads, glutes and core.DumbbellsBeginner
Reverse LungeA reverse lunge steps one foot back and lowers your back knee towards the floor, working your quads and glutes and challenging your balance.No equipmentBeginner
Bulgarian Split SquatA Bulgarian split squat is a single-leg squat with your back foot raised on a bench, a tough way to work the quads and glutes with little or no equipment.No equipmentIntermediate
Step-UpA step-up drives you up onto a box, bench or stair with one leg, working your quads and glutes in a movement you use every day.No equipmentBeginner
Barbell Back SquatThe barbell back squat lowers and lifts a bar across your upper back, a key strength exercise for the quads and glutes that also works the whole trunk.BarbellIntermediate

Other exercises that also work this muscle

What do the quads do?

The quadriceps is a group of four muscles on the front of the thigh. They straighten the knee, which you use to stand up from a chair, climb stairs and absorb the landing when you step down. One of them, the rectus femoris, also helps lift the thigh.

How do you train your quads?

Squats, lunges and step-ups train the quads alongside the glutes. The deeper the knee bends, the harder the quads work. Single-leg exercises, like split squats, are a good way to make bodyweight training harder without any equipment.

Exercises for other muscles

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