Quad exercises
58 exercises in our library train the quads as a main muscle. They're grouped below by the equipment they need, from bodyweight to machines. Each one links to a page with every muscle it works, easier and harder versions, and alternatives.
By level: Beginner 25 · Intermediate 21 · Advanced 12.
By equipment
Bodyweight (10 exercises)
- Bodyweight Forward Lunge Beginner
- Bodyweight Reverse Lunge Beginner
- Bodyweight Squat Beginner
- Lateral Lunge Beginner
- Split Squat Beginner
- Assisted Pistol Squat Intermediate
- Bodyweight Bulgarian Split Squat Intermediate
- Pistol Squat Advanced
- Shrimp Squat Advanced
- Sissy Squat Advanced
Dumbbells (9 exercises)
- Dumbbell Goblet Squat Beginner
- Dumbbell Lunge Beginner
- Dumbbell Reverse Lunge Beginner
- Dumbbell Step-Up Beginner
- Bulgarian Split Squat Intermediate
- Dumbbell Split Squat Intermediate
- Dumbbell Squat Intermediate
- Dumbbell Walking Lunge Intermediate
- Sumo Dumbbell Squat Intermediate
Barbell (13 exercises)
- Barbell Lunge Beginner
- Barbell Reverse Lunge Beginner
- Trap Bar Deadlift Beginner
- Barbell Back Squat Intermediate
- Barbell Box Squat Intermediate
- Barbell Front Squat Intermediate
- Barbell Hack Squat Intermediate
- Barbell Split Squat Intermediate
- Paused Barbell Squat Intermediate
- Safety Squat Bar Squat Intermediate
- Sumo Deadlift Intermediate
- Barbell Zercher Squat Advanced
- Overhead Squat Advanced
Kettlebell (3 exercises)
- Kettlebell Goblet Squat Beginner
- Kettlebell Reverse Lunge Beginner
- Kettlebell Split Squat Intermediate
Machines (7 exercises)
- Leg Extension Beginner
- Leg Press Beginner
- Machine Hack Squat Beginner
- Machine Pendulum Squat Beginner
- Machine Squat Beginner
- Single-Leg Leg Extension Beginner
- Single-Leg Leg Press Beginner
Smith machine (1 exercise)
- Smith Machine Squat Beginner
Resistance bands (1 exercise)
- Band Squat Beginner
Power & plyometrics (13 exercises)
- Lateral Jump Beginner
- Barbell Thruster Intermediate
- Box Jump Intermediate
- Hang Barbell Snatch Intermediate
- Jump Squat Intermediate
- Power Barbell Snatch Intermediate
- Barbell Clean Advanced
- Barbell Clean and Jerk Advanced
- Barbell Press Under Advanced
- Barbell Snatch Advanced
- Barbell Split Jerk Advanced
- Dumbbell Snatch Advanced
- Power Clean Advanced
Holds (1 exercise)
- Wall Sit Beginner
Turn these into a plan
The free generator builds a weekly strength plan around your goal, schedule and equipment, with sets, reps and loads. Premium (€29 once, no subscription) adds Overachiever Progression, cycle-based workouts, the Diet Planner and app exports.
Other muscle groups
Glutes · Back · Shoulders · Chest · Triceps · Hamstrings · Abs · Biceps · Lower back · Calves · Forearms · Obliques
By equipment
Bodyweight · Dumbbells · Barbell · Kettlebell · Cables · Machines · Smith machine · Resistance bands
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)