Durata/Exercises/Quadriceps Exercises
Muscle group

Quadriceps exercises

81 exercises train the quadriceps directly. Another 20 work it as support. Each one has step by step instructions and form cues, and where a program uses it, the sets and reps as well.

Best programs for quadriceps All 81 Indirect work
Front
Most quadriceps volume

Programs that train quadriceps hardest

Ranked by how many working sets aim at the quadriceps over one full cycle.

Working sets per cycle050100150200
  1. 1GZCL: Jacked & Tan 2.0189
  2. 2Bullmastiff139
  3. 3Juggernaut Method 2.0108
  4. 490-Day Transformation96
  5. 5Strong Curves (Beginner)96
  6. 6Physique Peak90

Recurring programs repeat that cycle indefinitely.

The exercises

All quadriceps exercises

Assisted Pistol SquatsQuadriceps · Bodyweight Belt Squat (Machine)Quadriceps · Machine Box JumpQuadriceps · 1 program Box Squat (Barbell)Quadriceps · 1 program Bulgarian Split Squat (Dumbbell)Quadriceps · 7 programs BurpeeQuadriceps · Bodyweight Burpee Over the BarQuadriceps · Bodyweight CleanQuadriceps · Barbell Clean and JerkQuadriceps · 1 program Clean PullQuadriceps · 1 program Cossack SquatQuadriceps · Bodyweight Curtsy Lunge (Dumbbell)Quadriceps · Dumbbell Deadlift High PullQuadriceps · Barbell Dumbbell Step UpQuadriceps · 1 program Frog JumpsQuadriceps · Bodyweight Front SquatQuadriceps · 13 programs Full SquatQuadriceps · Barbell Goblet SquatQuadriceps · 4 programs Hack SquatQuadriceps · Barbell Hack Squat (Machine)Quadriceps · 6 programs Hang CleanQuadriceps · Barbell Hang SnatchQuadriceps · Barbell High Knee SkipsQuadriceps · Bodyweight Jefferson Squat (Barbell)Quadriceps · Barbell Jump SquatQuadriceps · Bodyweight Jumping LungeQuadriceps · Bodyweight Kettlebell Goblet SquatQuadriceps · 1 program Kettlebell High PullQuadriceps · 1 program Lateral Box JumpQuadriceps · Other Lateral LungeQuadriceps · Bodyweight Lateral SquatQuadriceps · Bodyweight Leg Extension (Machine)Quadriceps · 13 programs Leg Press (Machine)Quadriceps · 20 programs Leg Press Horizontal (Machine)Quadriceps · Machine LungeQuadriceps · Bodyweight Lunge (Barbell)Quadriceps · 2 programs Lunge (Dumbbell)Quadriceps · Dumbbell Overhead Dumbbell LungeQuadriceps · Dumbbell Overhead SquatQuadriceps · 1 program Pause Squat (Barbell)Quadriceps · 1 program Pendulum Squat (Machine)Quadriceps · Machine Pistol SquatQuadriceps · Bodyweight Power CleanQuadriceps · 2 programs Power JerkQuadriceps · Barbell Power SnatchQuadriceps · 1 program Reverse LungeQuadriceps · Bodyweight Reverse Lunge (Barbell)Quadriceps · Barbell Single Leg ExtensionsQuadriceps · Machine Single Leg Press (Machine)Quadriceps · 1 program Sissy Squat (Weighted)Quadriceps · Bodyweight Skater JumpsQuadriceps · Bodyweight Skater SquatQuadriceps · Bodyweight Sled DragQuadriceps · Other Sled PushQuadriceps · Other SnatchQuadriceps · 1 program Snatch BalanceQuadriceps · Barbell Snatch PullQuadriceps · Barbell Spanish Split Squat (Band)Quadriceps · Resistance Band Split JerkQuadriceps · Barbell Split Squat (Dumbbell)Quadriceps · Dumbbell Squat (Band)Quadriceps · Resistance Band Squat (Barbell)Quadriceps · 41 programs Squat (Bodyweight)Quadriceps · 2 programs Squat (Dumbbell)Quadriceps · Dumbbell Squat (Machine)Quadriceps · Machine Squat (Safety Squat Bar)Quadriceps · Barbell Squat (Smith Machine)Quadriceps · Machine Squat (Suspension)Quadriceps · Suspension Squat RowQuadriceps · Machine Step UpQuadriceps · 2 programs Sumo SquatQuadriceps · Bodyweight Sumo Squat (Barbell)Quadriceps · Barbell Sumo Squat (Dumbbell)Quadriceps · Dumbbell Sumo Squat (Kettlebell)Quadriceps · Kettlebell Thruster (Barbell)Quadriceps · Barbell Tyre FlipQuadriceps · Other Walking LungeQuadriceps · Bodyweight Walking Lunge (Dumbbell)Quadriceps · Dumbbell Wall BallQuadriceps · Other Wall SitQuadriceps · Other Zercher SquatQuadriceps · Barbell
Indirect work

Also works the quadriceps

These target another muscle, but the quadriceps still does its share.

Bear CrawlAbdominals · Bodyweight Block Pull (Barbell)Lower Back · Barbell Clean and PressShoulders · Barbell Deadlift (Band)Hamstrings · Resistance Band Deadlift (Barbell)Hamstrings · 33 programs Deadlift (Dumbbell)Hamstrings · Dumbbell Deadlift (Smith Machine)Hamstrings · Machine Deadlift (Trap bar)Hamstrings · Barbell Deficit Deadlift (Barbell)Hamstrings · Barbell Dumbbell SnatchShoulders · Dumbbell Jump ShrugTraps · Barbell Jumping JackCalves · Bodyweight Kettlebell SnatchShoulders · Kettlebell Landmine Squat and PressShoulders · Barbell Press UnderShoulders · Barbell Rack PullLower Back · Barbell Snatch Grip Deadlift (Barbell)Hamstrings · Barbell Suitcase Carry (Dumbbell)Abdominals · Dumbbell Sumo DeadliftHamstrings · 1 program Thruster (Kettlebell)Shoulders · Kettlebell