Barbell · Quadriceps
There are 3 barbell exercises for the quadriceps here: all compound movements, beginner to intermediate level. Good places to start: Barbell Squats. By level: 1 beginner and 2 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The quadriceps is four muscles: the vastus lateralis (outer thigh), vastus medialis (the teardrop above the inner knee), vastus intermedius (underneath) and rectus femoris. All four straighten the knee; the rectus femoris also crosses the hip and helps lift the thigh.
02
With a barbell, warm up with the empty bar, add weight in small steps and keep a log so you can beat last session's numbers. Use collars, and safety arms or a spotter for heavy squats and presses. The barbell lets you lift the most weight and add it in small steps, which makes it the classic tool for building strength with squats, presses, deadlifts and rows.
03
Build around one squat or leg-press pattern, add a single-leg move such as lunges, and finish with leg extensions if you have a machine. Bodyweight and goblet squats are the best starting points for beginners.
BeginnerIntermediateAdvanced
Beginner compound barbell exercise for the quadriceps, also working the glutes.
Intermediate compound barbell exercise for the quadriceps, also working the glutes.
Intermediate compound barbell exercise for the quadriceps, also working the glutes.
Free GymStreak calculators that go with quadriceps training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
