Quad Exercises
Squats, lunges, leg presses, and extensions for the quadriceps — the engine of every squat pattern. 117 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.
Beginner
Aerobics
Bear Crawl Hold
Belt SquatClimbingCycling
Cycling (Indoor)
Elliptical Machine
Goblet Squat
Goblet Squat (Kettlebell)
Hack Squat (Machine)
High Knee Skips
High KneesHiking
Jump Rope
Jumping Jack
Leg Extension (Machine)
Leg Press (Machine)
Pendulum Squat (Machine)
Rowing (Machine)
Running
Running (Treadmill)
Seated Leg Press (Machine)
Single Leg Extensions
Single Leg Press (Machine)
Sled Push
Squat (Band)
Squat (Bodyweight)
Squat (Dumbbell)
Squat Hold
Squat (Machine)Squat Row (Band)
Squat (Smith Machine)
Squat (Suspension)
Stair Machine
Step Up (Bodyweight)Stretching
Sumo Squat
Sumo Squat (Dumbbell)
Sumo Squat (Kettlebell)
Walking
Wall SitWarm Up
Bear Crawl HoldBelt SquatClimbingCyclingCycling (Indoor)Elliptical MachineGoblet SquatGoblet Squat (Kettlebell)Hack Squat (Machine)High Knee SkipsHigh KneesHikingJump RopeJumping JackLeg Extension (Machine)Leg Press (Machine)Pendulum Squat (Machine)Rowing (Machine)RunningRunning (Treadmill)Seated Leg Press (Machine)Single Leg ExtensionsSingle Leg Press (Machine)Sled PushSquat (Band)Squat (Bodyweight)Squat (Dumbbell)Squat HoldSquat (Machine)Squat Row (Band)Squat (Smith Machine)Squat (Suspension)Stair MachineStep Up (Bodyweight)StretchingSumo SquatSumo Squat (Dumbbell)Sumo Squat (Kettlebell)WalkingWall SitWarm UpIntermediate
Bear Crawl
Box Jump
Box Squat (Barbell)
Broad JumpBulgarian Split Squat (Barbell)
Bulgarian Split Squat (Dumbbell)
Burpee
Burpee Over the Bar
Cossack Squat
Curtsy Lunge (Dumbbell)
Deadlift (Dumbbell)
Deadlift (Smith Machine)
Deadlift (Trap Bar)
Deficit Deadlift (Barbell)
Frog Jump
Front Squat (Barbell)
Hack Squat (Barbell)HIIT
Jump Shrug (Barbell)
Jump Squat
Jumping Lunge
Landmine Squat and Press
Lateral Box Jump
Lateral Lunge
Lateral Squat
Lunge (Barbell)
Lunge (Bodyweight)
Lunge (Dumbbell)
Overhead Dumbbell Lunge
Pause Squat (Barbell)
Pistol Squat (Assisted)
Reverse Lunge
Reverse Lunge (Barbell)
Reverse Lunge (Dumbbell)Reverse Nordic Curl
Sissy Squat
Skater Squat
SkatingSkiing
Snatch Grip Deadlift (Barbell)Snowboarding
Split Squat
Split Squat (Barbell)
Split Squat (Dumbbell)
Sprints
Squat (Barbell)
Squat Row
Step Up (Barbell)
Step Up (Dumbbell)
Sumo Deadlift (Barbell)
Sumo Deadlift High Pull (Barbell)
Sumo Squat (Barbell)
Swimming
Thruster (Barbell)
Thruster (Kettlebell)
Walking Lunge
Walking Lunge (Dumbbell)
Wall Ball
Zercher Squat (Barbell)Advanced
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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