Quad Exercises
Squats, lunges, leg presses, and extensions for the quadriceps — the engine of every squat pattern. 126 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.
Beginner
Beginner Quad Exercises →Aerobics
Bear Crawl Hold
Belt SquatClimbingCycling
Indoor Cycling
Elliptical Machine
Goblet Squat
Kettlebell Goblet Squat
Hack Squat
High Knee Skips
High KneesHiking
Jump Rope
Jumping Jack
Leg Extension
Leg Press
Pendulum SquatRecumbent Bike
Reverse Hack Squat
Machine Rowing
Running
Treadmill Running
Seated Leg Press
Machine Single Leg Extension
Stability Ball Single Leg Extension
Machine Single Leg Press
Sled Push
Band Squat
Bodyweight Squat
Dumbbell Squat
Squat Hold
Machine SquatBand Squat Row
Smith Machine Squat
Suspension Squat
Stair Machine
Bodyweight Step UpStretching
Sumo Squat
Dumbbell Sumo Squat
Kettlebell Sumo Squat
Machine Vertical Leg Press
Walking
Treadmill Walking
Wall SitWarm UpKettlebell Front Rack SquatGoblet Reverse Lunge
Bear Crawl HoldBelt SquatClimbingCyclingIndoor CyclingElliptical MachineGoblet SquatKettlebell Goblet SquatHack SquatHigh Knee SkipsHigh KneesHikingJump RopeJumping JackLeg ExtensionLeg PressPendulum SquatRecumbent BikeReverse Hack SquatMachine RowingRunningTreadmill RunningSeated Leg PressMachine Single Leg ExtensionStability Ball Single Leg ExtensionMachine Single Leg PressSled PushBand SquatBodyweight SquatDumbbell SquatSquat HoldMachine SquatBand Squat RowSmith Machine SquatSuspension SquatStair MachineBodyweight Step UpStretchingSumo SquatDumbbell Sumo SquatKettlebell Sumo SquatMachine Vertical Leg PressWalkingTreadmill WalkingWall SitWarm UpKettlebell Front Rack SquatGoblet Reverse LungeIntermediate
Intermediate Quad Exercises →
Bear Crawl
Box Jump
Box Squat
Broad JumpBarbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
Burpee
Burpee Over the Bar
Cossack Squat
Dumbbell Curtsy Lunge
Dumbbell Deadlift
Smith Machine Deadlift
Trap Bar Deadlift
Deficit Deadlift
Frog Jump
Barbell Front Squat
Barbell Hack SquatHatfield SquatHIIT
Jump Shrug
Jump Squat
Jumping Lunge
Landmine Squat and Press
Lateral Box Jump
Lateral Lunge
Lateral Squat
Barbell Lunge
Bodyweight Lunge
Dumbbell Lunge
Overhead Dumbbell Lunge
Pause Squat
Assisted Pistol Squat
Reverse Lunge
Barbell Reverse Lunge
Dumbbell Reverse LungeReverse Nordic Curl
Sissy Squat
Skater Squat
SkatingSkiing
Snatch Grip DeadliftSnowboarding
Split Squat
Barbell Split Squat
Dumbbell Split Squat
Smith Machine Split Squat
Sprints
Barbell Squat
Squat Row
Barbell Step Up
Dumbbell Step Up
Barbell Sumo Deadlift
Sumo Deadlift High Pull
Barbell Sumo Squat
Swimming
Barbell Thruster
Kettlebell Thruster
Walking Lunge
Dumbbell Walking Lunge
Wall Ball
Zercher SquatAdvanced
Advanced Quad Exercises →
Gript tracks every one of these — with your history, records, and weekly muscle balance showing whether quads work is actually getting done.
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Everything on this page is also available inside the app — this article opens from Help, and the calculators live under Tools.