Quadricep Exercises

The quadriceps are active in almost every leg exercise you do. However, there are exercises and ways within those exercises to shift the focus to work the quads even harder and get more out of your leg training.

 

Barbell Squats

Barbell Squats

Called the "King of Exercises," the barbell squat is one of the most important exercises to learn how to do properly. If you want to build mass, you need to be doing squats.

 

 

Dumbbell Split Squats

Dumbbell Split Squats

This exercise looks very similar in position to a lunge, however without the stepping. It targets the quads strongly, in addition to the hamstrings and glutes.

 

 

Leg Extensions

Leg Extensions

This classic leg exercise has issues...however, when used for the right purposes and with the right form, it can be a useful exercise.

 

 

4X Resistance Squats

4X Resistance Squats

You'll need some special equipment for this one, but the results are worth it. Instead of using just one form of resistance, you'll use FOUR.

 

 

Barbell Cursing Lunges

Barbell Cursing Lunges

This simple barbell exercise works the quads with laser focus. The name comes from what you'll be saying as you do it!

 

 

 

 

Braced Leg Squats

Braced Leg Squats

This simple barbell setup allows you to brace your lower legs so that all the squatting action comes from the quads. This looks like a compound exercise but isolates the quads very effectively.

 

 

High-Pulley Assisted Squats

High-Pulley Assisted Squats

This squat exercise is a perfect starting point for beginners. You'll use the high pulley machine to assist out of the bottom of the exercise, helping teach proper mechanics while removing fear of being able to get back up.

 

 

On-Bench One-Leg Dumbbell Squats

On-Bench One-Leg Dumbbell Squats

This single-leg squat elevates your body so that you can dip down below the level where your back knee would normally hit the ground. You'll get greater range of motion and work your balance at the same time.

 

 

One-Arm Gripping Dumbbell Squats

On-Bench One-Leg Dumbbell Squats

If you want to squat but have knee or back issues, this variation allows you to keep your torso vertical while putting the workload directly on the quads.

 

 

 

 

Shoulder Barbell Split Squats

Shoulder Barbell Split Squats

This split squat variation loads one side of the body at a time and is perfect if you don't have a rack to work with for leg training.

 

 

Single Leg Lockout Partial Squats

Single Leg Lockout Partial Squats

Put massive overload in a very short range of motion with this partial squat variation. This exercise will teach your nervous system to fire strongly one leg at a time.

 

 


Quadricep Exercise Tips, Tricks and Training Techniques

 

 

 

Backwards Treadmill Walking for Stubborn Quads

Backwards Treadmill Walking for Stubborn Quads

If you've got quads that refuse to grow, it could be an issue of blood supply. This simple treadmill walking method will pump large amounts of blood into the quads, developing the blood flow and supporting future growth.

 

 

 

 

 

 

In-Set Superset of Squats and Reverse Lunges

In-Set Superset of Squats and Reverse Lunges

These two exercises will be done alternating reps. Each exercise targets the quads in a slightly different fashion and in a different movement pattern to put a unique growth stimulus on the quads.

 

 

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