Beginner Quad Exercises
44 beginner quad exercises, each with step-by-step form instructions, muscles worked, and common mistakes.
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 UpKettlebell Front Rack SquatGoblet Reverse Lunge
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 UpKettlebell Front Rack SquatGoblet Reverse LungeGript 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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