Quads Exercises

Exercise Instructions
Squat (Barbell) 1. Stand with feet shoulder-width apart, holding a barbell across your upper back. 2. Lower your body by bending your hips and knees until your thighs are parallel to the ground. 3. Push through your heels to return to the starting position.
Front Squat (Barbell) 1. Stand with feet shoulder-width apart, holding a barbell across the front of your shoulders. 2. Lower your body by bending your hips and knees until your thighs are parallel to the ground. 3. Push through your heels to return to the starting position.
Leg Press 1. Sit on a leg press machine with your feet shoulder-width apart on the platform. 2. Lower the platform by bending your knees until your thighs are at a 90-degree angle. 3. Push the platform back up to the starting position.
Lunge (Dumbbell or Barbell) 1. Stand with feet together, holding dumbbells at your sides or a barbell across your upper back. 2. Step forward with one leg and lower your body until both knees are bent at 90 degrees. 3. Push through your front heel to return to the starting position. 4. Repeat with the other leg.
Bulgarian Split Squat 1. Stand a few feet in front of a bench, holding dumbbells at your sides or a barbell across your upper back. 2. Place one foot on the bench behind you. 3. Lower your body by bending your front knee until your thigh is parallel to the ground. 4. Push through your front heel to return to the starting position.
Step-Up 1. Stand in front of a bench or step, holding dumbbells at your sides or a barbell across your upper back. 2. Step onto the bench with one foot, driving through your heel. 3. Bring the other foot up to meet it. 4. Step back down and repeat with the other leg.
Leg Extension 1. Sit on a leg extension machine with your legs under the pad and your feet pointing forward. 2. Extend your legs to lift the pad. 3. Lower the pad back to the starting position.
Hack Squat 1. Position yourself on a hack squat machine with your feet shoulder-width apart on the platform. 2. Lower your body by bending your hips and knees until your thighs are parallel to the ground. 3. Push through your heels to return to the starting position.
Sissy Squat 1. Stand with feet shoulder-width apart, holding onto a support for balance if needed. 2. Lower your body by bending your knees and leaning back, keeping your body straight. 3. Push through your toes to return to the starting position.
Pistol Squat 1. Stand on one leg with your other leg extended in front of you. 2. Lower your body by bending your knee and sitting back into a squat position. 3. Push through your heel to return to the starting position.
Goblet Squat 1. Stand with feet shoulder-width apart, holding a dumbbell or kettlebell at your chest. 2. Lower your body by bending your hips and knees until your thighs are parallel to the ground. 3. Push through your heels to return to the starting position.
Smith Machine Squat 1. Stand with feet shoulder-width apart, under the bar of a Smith machine. 2. Lower your body by bending your hips and knees until your thighs are parallel to the ground. 3. Push through your heels to return to the starting position.
Trap Bar Deadlift 1. Stand inside a trap bar with feet shoulder-width apart. 2. Grip the handles and lift the bar by extending your hips and knees to full extension. 3. Lower the bar back to the ground with control.
Single-Leg Press 1. Sit on a leg press machine with one foot on the platform and the other foot on the ground. 2. Lower the platform by bending your knee until your thigh is at a 90-degree angle. 3. Push the platform back up to the starting position.
Landmine Squat 1. Stand with feet shoulder-width apart, holding the end of a barbell anchored in a landmine attachment. 2. Lower your body by bending your hips and knees until your thighs are parallel to the ground. 3. Push through your heels to return to the starting position.
Cyclist Squat 1. Stand with feet close together and heels elevated on a small platform. 2. Lower your body by bending your hips and knees until your thighs are parallel to the ground. 3. Push through your heels to return to the starting position.