Quadriceps Exercises
59 exercises
4K video Male & Female
The quadriceps are the four-headed muscle group on the front of your thigh, vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris. They are the primary movers in every squat, lunge, and leg extension pattern, making them essential for walking, running, jumping, and climbing stairs. Strong quads protect your knees by stabilizing the joint and absorbing impact during deceleration. For personal trainers, quadriceps-focused programming is non-negotiable: squats, leg presses, split squats, and lunges should form the foundation of any lower-body session. Prioritize full range of motion, deep squats recruit more muscle fiber than partial reps. Vary stance width to shift emphasis between the inner and outer heads. Unilateral work like Bulgarian split squats addresses imbalances and carries over directly to sport performance. Aim for 10-20 hard sets per week across compound and isolation movements, adjusting volume based on your client's recovery capacity and training age.
MET 3.5
Seated Leg Extension – Machine
MET 3.5
Single Leg Seated Leg Extension – Machine
MET 6
Leg Press – Narrow Stance
MET 5.5
Leg Press
MET 6
Leg Press – Wide Stance
MET 6
Hack Squat – Wide Stance
MET 3.5
Leg Extension
MET 5
Seated Leg Press – Wide Stance
MET 5
Seated Leg Press
MET 5.5
One-Leg Seated Leg Press
MET 6
Dumbbell Lunge
MET 5.5
Dumbbell Squat
MET 4.5
Squat – Bodyweight
MET 5.5
Lunge – return to start (Dynamic)
MET 8
Jump Squat
MET 6.5
Barbell Squat
MET 6.5
Barbell Front Squat
MET 6
Barbell Lunges
MET 4.5
TRX Squat
MET 5
TRX Pistol Squat
MET 6
Trap Bar Deadlift
MET 9
Burpee Box Jump Over
MET 9
Lateral Burpee Box Jump Over
MET 7
Box Jump Step Down
MET 7
Sandbag Walking Lunges
MET 6.5
Sandbag Lunges
MET 6
Kettlebell Static Lunges
MET 6
Kettlebell Alternating Lunges
MET 5.5
Seated Leg Press – Narrow Stance
MET 5.5
Machine Lunges – Gym80
MET 7
Jumping lunges – Single Side (Dynamic)
MET 7
Jumping Lunges – Alternating
MET 5.5
Half Squat
MET 5.5
Squat to Calf Raise
MET 6
Dumbbell Bulgarian Split Squat
MET 6
Dumbbell Sumo Deadlift
MET 5.5
Dumbbell Step Up
MET 5.5
Goblet Squat – Dumbbell
MET 6.5
Dumbbell Thruster
MET 7
Dumbbell Clean
MET 7.5
Dumbbell Snatch
MET 5.5
Heels Elevated Dumbbell Squat
MET 6.5
Alternating Single-Arm Dumbbell Thruster
MET 6
Single Leg Dumbbell Step-Up (Floating, No Touch)
MET 5.5
Dumbbell Alternating Lunge
MET 5.5
Dumbbell Reverse Lunge
MET 6
Bent-Over Bulgarian Split Squat with Dumbbells
MET 7
Barbell Thruster
MET 6
Barbell Alternating Lunges
MET 6
Barbell Static Reverse Lunge
MET 6
Barbell Bulgarian Split Squat
MET 4
Dumbbell Lateral Step-Down
MET 6.5
Barbell Low-Bar Squat
MET 7
Overhead Squat
MET 6
Zercher Squat
MET 6
Hack Squat
MET 5.5
Reverse Hack Squat
MET 6
Single Leg Press
MET 5.5
Belt Squat – Machine
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