By equipment
Pick the row that matches what you actually have access to.
| Equipment | Exercises | |
|---|---|---|
| Barbell | 47 | Browse all Barbell → |
| Other Equipment | 34 | Browse all Other Equipment → |
| Bodyweight | 27 | Browse all Bodyweight → |
| Machine | 23 | Browse all Machine → |
| Dumbbell | 8 | Browse all Dumbbell → |
| Kettlebell | 4 | Browse all Kettlebell → |
Ready-made quads routines
Bodyweight legs workout 30 exercises · full routine Resistance Bands legs workout 9 exercises · full routine Dumbbell legs workout 13 exercises · full routine Kettlebell legs workout 14 exercises · full routine Barbell legs workout 60 exercises · full routine Machine legs workout 36 exercises · full routine
Best quads exercises with no equipment
Nothing required but floor space.
All Fours Quad Stretch intermediate Alternate Leg Diagonal Bound beginner Bench Jump intermediate Bodyweight Squat beginner Bodyweight Walking Lunge beginner Double Leg Butt Kick beginner Fast Skipping beginner Freehand Jump Squat intermediate Frog Hops intermediate Iron Crosses (stretch) intermediate Kneeling Hip Flexor beginner Looking At Ceiling beginner
Beginner quads exercises
Backward Drag Other Equipment Barbell Side Split Squat Barbell Barbell Squat Barbell Barbell Walking Lunge Barbell Bear Crawl Sled Drags Other Equipment Bench Sprint Other Equipment Bicycling Other Equipment Bicycling, Stationary Machine Cable Deadlifts Cable Machine Cable Hip Adduction Cable Machine Chair Squat Machine Depth Jump Leap Other Equipment
Common questions
What is the best quads exercise?
There is no single best one — the right pick depends on your equipment and level. Of the 148 quads exercises catalogued here, 118 are compound movements, which recruit the most muscle per set and are usually the highest-value place to start. Alternate Leg Diagonal Bound is a common first choice.
How many quads exercises can you do without equipment?
27 of the 148 quads exercises here need no equipment at all, and 42 can be done with home-gym kit such as dumbbells, kettlebells or bands.
Where should beginners start with quads training?
68 of these 148 exercises are rated beginner. Alternate Leg Diagonal Bound is one of the more accessible entry points. Start with a movement you can control through a full range, then progress load or difficulty before adding volume.
All 148 quads exercises
All Fours Quad Stretch Bodyweight · intermediate Alternate Leg Diagonal Bound Bodyweight · beginner Backward Drag Other Equipment · beginner Barbell Full Squat Barbell · intermediate Barbell Hack Squat Barbell · intermediate Barbell Lunge Barbell · intermediate Barbell Side Split Squat Barbell · beginner Barbell Squat Barbell · beginner Barbell Squat To A Bench Barbell · expert Barbell Step Ups Barbell · intermediate Barbell Walking Lunge Barbell · beginner Bear Crawl Sled Drags Other Equipment · beginner Bench Jump Bodyweight · intermediate Bench Sprint Other Equipment · beginner Bicycling Other Equipment · beginner Bicycling, Stationary Machine · beginner Bodyweight Squat Bodyweight · beginner Bodyweight Walking Lunge Bodyweight · beginner Box Squat Barbell · intermediate Box Squat with Bands Barbell · expert Box Squat with Chains Barbell · expert Cable Deadlifts Cable Machine · beginner Cable Hip Adduction Cable Machine · beginner Car Deadlift Other Equipment · intermediate Chair Squat Machine · beginner Clean Pull Barbell · intermediate Clean from Blocks Barbell · intermediate Conan's Wheel Other Equipment · intermediate Depth Jump Leap Other Equipment · beginner Double Leg Butt Kick Bodyweight · beginner Dumbbell Lunges Dumbbell · beginner Dumbbell Rear Lunge Dumbbell · intermediate Dumbbell Seated Box Jump Dumbbell · intermediate Dumbbell Squat Dumbbell · beginner Dumbbell Squat To A Bench Dumbbell · intermediate Dumbbell Step Ups Dumbbell · intermediate Elevated Back Lunge Barbell · intermediate Elliptical Trainer Machine · intermediate Fast Skipping Bodyweight · beginner Frankenstein Squat Barbell · intermediate Freehand Jump Squat Bodyweight · intermediate Frog Hops Bodyweight · intermediate Front Barbell Squat Barbell · expert Front Barbell Squat To A Bench Barbell · expert Front Cone Hops (or hurdle hops) Other Equipment · beginner Front Squat (Clean Grip) Barbell · intermediate Front Squats With Two Kettlebells Kettlebell · intermediate Goblet Squat Kettlebell · beginner Hack Squat Machine · beginner Hang Clean Barbell · intermediate Hang Clean - Below the Knees Barbell · intermediate Heaving Snatch Balance Barbell · intermediate Hip Flexion with Band Resistance Bands · beginner Intermediate Hip Flexor and Quad Stretch Other Equipment · intermediate Iron Crosses (stretch) Bodyweight · intermediate Jefferson Squats Barbell · intermediate Jerk Dip Squat Barbell · intermediate Jogging, Treadmill Machine · beginner Kettlebell Pistol Squat Kettlebell · expert Kneeling Hip Flexor Bodyweight · beginner Leg Extensions Machine · beginner Leg Press Machine · beginner Leverage Deadlift Machine · beginner Linear Depth Jump Other Equipment · intermediate Looking At Ceiling Bodyweight · beginner Lunge Sprint Machine · intermediate Lying Machine Squat Machine · intermediate Lying Prone Quadriceps Bodyweight · expert Mountain Climbers Bodyweight · beginner Narrow Stance Hack Squats Machine · intermediate Narrow Stance Leg Press Machine · intermediate Narrow Stance Squats Barbell · intermediate Olympic Squat Barbell · intermediate On-Your-Back Quad Stretch Other Equipment · beginner On Your Side Quad Stretch Bodyweight · beginner One-Arm Overhead Kettlebell Squats Kettlebell · expert One-Arm Side Deadlift Barbell · expert One Half Locust Bodyweight · beginner One Leg Barbell Squat Barbell · expert Overhead Squat Barbell · expert Plie Dumbbell Squat Dumbbell · beginner Power Jerk Barbell · expert Power Snatch from Blocks Barbell · intermediate Quad Stretch Other Equipment · intermediate Quadriceps-SMR Foam Roller · intermediate Quick Leap Other Equipment · beginner Rear Leg Raises Bodyweight · beginner Recumbent Bike Machine · beginner Reverse Band Box Squat Barbell · intermediate Reverse Band Power Squat Barbell · expert Rickshaw Deadlift Other Equipment · intermediate Rocket Jump Bodyweight · beginner Rope Jumping Other Equipment · intermediate Rowing, Stationary Machine · intermediate Running, Treadmill Machine · beginner Sandbag Load Other Equipment · beginner Scissors Jump Bodyweight · beginner Side Hop-Sprint Other Equipment · beginner Side Standing Long Jump Bodyweight · beginner Side to Side Box Shuffle Other Equipment · beginner Single-Cone Sprint Drill Other Equipment · beginner Single-Leg High Box Squat Other Equipment · beginner Single-Leg Hop Progression Other Equipment · beginner Single-Leg Lateral Hop Other Equipment · beginner Single-Leg Leg Extension Machine · beginner Single-Leg Stride Jump Other Equipment · beginner Single Leg Butt Kick Bodyweight · beginner Single Leg Push-off Other Equipment · beginner Sit Squats Bodyweight · beginner Skating Other Equipment · intermediate Sled Drag - Harness Other Equipment · beginner Sled Push Other Equipment · beginner Smith Machine Leg Press Machine · intermediate Smith Machine Pistol Squat Machine · intermediate Smith Machine Squat Machine · beginner Smith Single-Leg Split Squat Machine · beginner Snatch Barbell · intermediate Snatch Balance Barbell · intermediate Snatch from Blocks Barbell · expert Speed Box Squat Barbell · intermediate Speed Squats Barbell · expert Split Clean Barbell · intermediate Split Jerk Barbell · intermediate Split Jump Bodyweight · beginner Split Squat with Dumbbells Dumbbell · beginner Squat Jerk Barbell · expert Squat with Bands Barbell · intermediate Squat with Chains Barbell · intermediate Squat with Plate Movers Barbell · intermediate Squats - With Bands Resistance Bands · beginner Stairmaster Machine · intermediate Standing Elevated Quad Stretch Other Equipment · beginner Standing Hip Flexors Bodyweight · beginner Standing Long Jump Bodyweight · beginner Star Jump Bodyweight · beginner Step Mill Machine · intermediate Stride Jump Crossover Other Equipment · beginner Suspended Split Squat Other Equipment · intermediate Tire Flip Other Equipment · intermediate Trail Running/Walking Bodyweight · beginner Trap Bar Deadlift Other Equipment · beginner Walking, Treadmill Machine · beginner Weighted Jump Squat Barbell · intermediate Weighted Sissy Squat Barbell · expert Weighted Squat Other Equipment · intermediate Wide Stance Barbell Squat Barbell · intermediate Yoke Walk Other Equipment · intermediate Zercher Squats Barbell · expert
Build a quads workout in one tap
Tell the generator your equipment and how long you have. It picks from these 148 exercises and sets your reps. Free, no signup.
Build a free workout