Guides › Quads

1. #1 for quads

   Barbell back squat

   GymIntermediate4 × 5–8

   Equipment: Barbell, squat rack

   1. Bar on the upper back
   2. Brace, then squat to at least parallel
   3. Drive up through the whole foot

   Common mistake: Knees caving in.

2. #2 for quads

   Front squat

   GymAdvanced4 × 5–8

   Equipment: Barbell, squat rack

   1. Bar on the front of your shoulders, elbows high
   2. Sit straight down between your heels
   3. Drive up keeping the chest tall

   Common mistake: Elbows dropping so the bar rolls forward.

3. #3 for quads

   Hack squat

   GymIntermediate3 × 8–12

   Equipment: Hack squat machine

   1. Back flat on the pad, feet mid-platform
   2. Lower until the thighs are below parallel
   3. Press up without locking the knees

   Common mistake: Heels lifting.

4. #4 for quads

   Leg press

   GymBeginner3 × 10–12

   Equipment: Leg press machine

   1. Feet mid-platform
   2. Lower until the knees are near 90°
   3. Don't lock the knees at the top

   Common mistake: Lower back lifting off the seat.

5. #5 for quads

   Goblet squat

   Home + GymBeginner3 × 10–15

   Equipment: Dumbbell, kettlebell or loaded backpack

   1. Hold the weight at your chest
   2. Elbows inside the knees at the bottom
   3. Stand tall

   Common mistake: Rounding forward.

6. #6 for quads

   Leg extension

   GymBeginner3 × 12–15

   Equipment: Leg extension machine

   1. Pad on your lower shins, knees in line with the pivot
   2. Straighten the legs fully and squeeze
   3. Lower slowly

   Common mistake: Kicking the weight up fast.

7. #7 for quads

   Walking lunge

   HomeBeginner3 × 10 / leg

   Equipment: None

   1. Long step forward
   2. Back knee lowers toward the floor
   3. Push through the front heel

   Common mistake: Front knee collapsing inward.

8. #8 for quads

   Step-up

   HomeBeginner3 × 10 / leg

   Equipment: Stairs or sturdy step

   1. Whole foot on the step
   2. Push up with the top leg only
   3. Lower slowly

   Common mistake: Pushing off the bottom foot.

9. #9 for quads

   Sissy squat

   Home + GymAdvanced3 × 8–12

   Equipment: Something to hold

   1. Hold a support, rise onto your toes
   2. Lean back as your knees travel forward and down
   3. Push back up through the quads

   Common mistake: Going too deep before you're ready.

10. #10 for quads

    Split squat

    HomeBeginner3 × 10 / leg

    Equipment: None (dumbbells optional)

    1. Stagger your feet, front foot flat
    2. Drop the back knee straight down
    3. Push up through the front foot

    Common mistake: Leaning the torso far forward.

11. #11 for quads

    Bodyweight squat

    HomeBeginner3 × 15–20

    Equipment: None

    1. Feet shoulder width
    2. Sit hips back and down
    3. Knees track over the toes

    Common mistake: Heels lifting.

12. #12 for quads

    Pistol squat

    HomeAdvanced3 × 3–6 / leg

    Equipment: None

    1. Stand on one leg, other leg out in front
    2. Sit down slowly on one leg
    3. Stand back up without the knee caving in

    Common mistake: Collapsing at the bottom.

13. #13 for quads

    Jump squat

    HomeIntermediate3 × 8–10

    Equipment: None

    1. Squat to parallel
    2. Jump up explosively
    3. Land softly and go straight into the next rep

    Common mistake: Landing with stiff legs.

14. #14 for quads

    Wall sit

    HomeBeginner3 × 30–60 s

    Equipment: Wall

    1. Back flat against the wall
    2. Slide down until your knees are at 90°
    3. Hold, breathing steadily

    Common mistake: Hands pushing on the thighs.

15. #15 for quads

    Burpee

    HomeIntermediate4 × 30–40 s

    Equipment: None

    1. Squat, hands down, jump the feet back
    2. Chest to the floor, push up
    3. Jump the feet in, jump up

    Common mistake: Landing heavy with stiff knees.