Quads exercises

Quads: 400+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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How the quads work

The quadriceps are four muscles on the front of the thigh: the vastus lateralis on the outside, the vastus medialis on the inside above the knee, the vastus intermedius between them, and the rectus femoris down the middle. All four straighten the knee. The rectus femoris also crosses the hip and helps lift the thigh.

They are among the strongest muscles in the body, and you use them every time you stand up, climb stairs or jump.

How to train it

Squats are the base: the barbell back squat or front squat, or a goblet squat to learn the pattern. Add single-leg work (split squats, lunges, step-ups) and, if you have the equipment, a machine such as the leg press or leg extension to add work without loading the back.

The deeper the knee bends under control, the more the quads work. Letting the knees travel forward over the toes is normal in a squat. Two sessions a week with a mix of these is a solid plan.

Seven to start with

  1. 1
    IntermediateBarbell Back Squat (High-Bar)

    The main heavy lower-body lift. The upright, high-bar position keeps the work on the quads.

  2. 2
    IntermediateFront Squat

    The bar in front keeps you even more upright, which loads the quads further.

  3. 3
    BeginnerGoblet Squat

    Holding one weight at the chest makes the squat easy to learn.

  4. 4
    BeginnerLeg Press

    Heavy work for the quads without loading the spine.

  5. 5
    IntermediateBulgarian Split Squat

    One leg at a time, with a deep knee bend. A short stride keeps it on the quads.

  6. 6
    BeginnerLeg Extension

    Isolates the quads, the rectus femoris included.

  7. 7
    BeginnerReverse Lunge

    Stepping back is easier on the knees than a forward lunge and good for balance.

All 400+ quad exercises