Muscle group
The quadriceps on the front of the thigh straighten the knee. Squats, lunges and leg presses are the main quad builders, with leg extensions as an isolation option.
Written by the GymStreak coaching teamUpdated
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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.
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Squat patterns train the quads together with the glutes and adductors. Front and goblet squats, which hold the load in front, keep the torso more upright and tend to put more emphasis on the quads. Lunges and split squats train one leg at a time. Machines such as the leg press and hack squat let you push hard without balancing a bar, and leg extensions isolate the quads. Let the knees travel forward naturally over the toes, in line with the feet, and use a depth you can control.
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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.
Beginner compound bodyweight exercise for the quadriceps and glutes.
Beginner compound bodyweight exercise for the quadriceps, also working the calves, glutes and hamstrings.
Beginner compound dumbbell exercise for the quadriceps, also working the glutes.
Beginner compound dumbbell exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the quadriceps, also working the calves, glutes and hamstrings.
Beginner compound kettlebell exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the quadriceps, also working the abs, calves and glutes.
Beginner isolation leg extension machine exercise for the quadriceps.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes.
Beginner compound leg press machine exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes, hamstrings and calves.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Beginner compound bodyweight exercise for the quadriceps, also working the calves, glutes and hamstrings.
Beginner compound smith machine exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes, hamstrings and calves.
Beginner compound bodyweight exercise for the hamstrings, quadriceps and abductors, also working the adductors, glutes and abs.
Intermediate compound barbell exercise for the quadriceps, also working the glutes.
Intermediate compound bodyweight exercise for the quadriceps and glutes, also working the hamstrings, adductors and calves.
Intermediate compound barbell exercise for the quadriceps, also working the glutes.
Intermediate compound bodyweight exercise for the quadriceps, also working the hamstrings, lower back and adductors.
Intermediate compound bodyweight exercise for the quadriceps, also working the abs, glutes and hamstrings.
Intermediate compound hack squat machine exercise for the quadriceps, also working the glutes.
Intermediate compound bodyweight exercise for the abs, hamstrings and quadriceps, also working the calves, glutes and obliques.
Intermediate compound bodyweight exercise for the calves and quadriceps, also working the glutes, hamstrings and lower back.
Intermediate compound bodyweight exercise for the abs, calves, hamstrings, quadriceps, adductors and abductors, also working the lower back.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Intermediate compound bodyweight exercise for the hamstrings, obliques and quadriceps, also working the glutes, abs and adductors.
Intermediate compound bodyweight exercise for the calves, hamstrings, quadriceps and adductors, also working the glutes and abs.
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.
