Exercises by muscle
Quads exercises
The quadriceps are the four muscles on the front of your thigh. They straighten your knee, which you rely on to stand up, climb stairs and jump.
Squats, lunges, step-ups and leg presses train the quads. Moves where the knee travels further forward put more of the work on them.
- 44Exercises
- 11Kinds of equipment
- 22Beginner friendly
Every quads exercise
44 exercises
Beginner friendly (22)
all fours squad stretch
assisted prone lying quads stretch
balance board
chair leg extended stretch
dumbbell goblet squat
dumbbell step-up lunge
dumbbell step-up split squat
dumbbell supported squat
farmers walk
intermediate hip flexor and quad stretch
lever alternate leg press 
lever leg extension- lying (side) quads stretch
- quads
- quick feet v. 2
- resistance band leg extension
- sissy squat
- smith chair squat
- split squats
- squat to overhead reach
- squat to overhead reach with twist
- suspended split squat
Some experience (19)
- backward jump
- band one arm single leg split squat
- band single leg split squat
- barbell bench front squat
- barbell bench squat
- barbell one leg squat
- barbell overhead squat
- barbell side split squat
- barbell side split squat v. 2
- barbell single leg split squat
- barbell split squat v. 2
- barbell squat (on knees)
- barbell squat jump step rear lunge
- barbell wide squat
- dumbbell single leg split squat
- forward jump
- smith single leg split squat
- squat on bosu ball
- weighted sissy squat
Advanced skill (3)
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Equipment for this muscle
Body part
Questions, answered
How many quads exercises are there here?
There are 44 exercises that target the quads in the AltF Fitness library, each with an animated demo and coaching tips.
What are good quads exercises for beginners?
Moves rated beginner friendly here include all fours squad stretch, assisted prone lying quads stretch and balance board. Start with a weight or version you can control for every rep, then build up gradually.
What equipment do I need to train the quads?
The exercises here use barbell, body weight, dumbbell, band and more. Use the equipment filter on the exercise library to see only what you have.
How often should I train the quads?
Guidelines for healthy adults suggest working each major muscle group at least twice a week. Leave a day or so between hard sessions for the same muscles so they can recover.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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