Durata/Exercises/Quadriceps Exercises
Muscle group

Quadriceps exercises

50 exercises train the quadriceps directly. Another 7 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 50 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 Box JumpQuadriceps · 1 program Box Squat (Barbell)Quadriceps · 1 program Bulgarian Split Squat (Dumbbell)Quadriceps · 7 programs Curtsy Lunge (Dumbbell)Quadriceps · Dumbbell Dumbbell Step UpQuadriceps · 1 program Front SquatQuadriceps · 12 programs Full SquatQuadriceps · Barbell Goblet SquatQuadriceps · 4 programs Hack SquatQuadriceps · Barbell Hack Squat (Machine)Quadriceps · 6 programs High Knee SkipsQuadriceps · Bodyweight Jump SquatQuadriceps · Bodyweight Jumping LungeQuadriceps · Bodyweight Kettlebell Goblet SquatQuadriceps · 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 Pause Squat (Barbell)Quadriceps · 1 program Pendulum Squat (Machine)Quadriceps · Machine Pistol SquatQuadriceps · Bodyweight Reverse LungeQuadriceps · Bodyweight Reverse Lunge (Barbell)Quadriceps · Barbell Single Leg ExtensionsQuadriceps · Machine Single Leg Press (Machine)Quadriceps · 1 program Sissy Squat (Weighted)Quadriceps · Bodyweight 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 (Smith Machine)Quadriceps · Machine Squat (Suspension)Quadriceps · Suspension Step UpQuadriceps · 2 programs Sumo SquatQuadriceps · Bodyweight Sumo Squat (Barbell)Quadriceps · Barbell Sumo Squat (Dumbbell)Quadriceps · Dumbbell Sumo Squat (Kettlebell)Quadriceps · Kettlebell Walking LungeQuadriceps · Bodyweight Walking Lunge (Dumbbell)Quadriceps · Dumbbell Wall SitQuadriceps · Other Zercher SquatQuadriceps · Barbell
Indirect work

Also works the quadriceps

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

Deadlift (Band)Hamstrings · Resistance Band Deadlift (Barbell)Hamstrings · 33 programs Deadlift (Dumbbell)Hamstrings · Dumbbell Deadlift (Smith Machine)Hamstrings · Machine Deadlift (Trap bar)Hamstrings · Barbell Rack PullLower Back · Barbell Sumo DeadliftHamstrings · 1 program