Best Quadriceps Exercises
148 exercises target the quadriceps as a primary muscle. Browse by equipment type below — each includes form guides and images from RepStack's 873-exercise database.
Barbell Quadriceps Exercises
Barbell Full Squat
Barbell Hack Squat
Barbell Lunge
Barbell Side Split Squat
Barbell Squat
Barbell Squat To A Bench
Barbell Step Ups
Barbell Walking Lunge
Box Squat
Dumbbell Quadriceps Exercises
Dumbbell Lunges
Dumbbell Rear Lunge
Dumbbell Seated Box Jump
Dumbbell Squat
Dumbbell Squat To A Bench
Dumbbell Step Ups
Plie Dumbbell Squat
Split Squat with Dumbbells
Cable & Machine Quadriceps Exercises
Bicycling, Stationary
Cable Deadlifts
Cable Hip Adduction
Chair Squat
Elliptical Trainer
Hack Squat
Jogging, Treadmill
Leg Extensions
Leg Press
Bodyweight Quadriceps Exercises
All Fours Quad Stretch
Bench Jump
Bodyweight Squat
Double Leg Butt Kick
Fast Skipping
Freehand Jump Squat
Lying Prone Quadriceps
Rear Leg Raises
Rocket Jump
Other Equipment Quadriceps Exercises
Backward Drag
Bear Crawl Sled Drags
Bench Sprint
Bicycling
Car Deadlift
Conan's Wheel
Depth Jump Leap
Front Cone Hops (or hurdle hops)
Front Squats With Two Kettlebells
Sample Quadriceps Workout
| Exercise | Sets | Reps |
|---|---|---|
| Alternate Leg Diagonal Bound | 4 | 6-8 |
| Backward Drag | 4 | 6-8 |
| Cable Hip Adduction | 3 | 10-12 |
| Kneeling Hip Flexor | 3 | 10-12 |
| Leg Extensions | 3 | 10-12 |
Rest 2-3 minutes between compound sets and 60-90 seconds between isolation sets. Adjust volume based on your training experience and recovery capacity.
How to Train Quadriceps
Research suggests 10-20 sets per muscle group per week for hypertrophy (Schoenfeld 2017). Spread volume across 2-3 sessions per week rather than cramming it into one.
Progressive overload drives growth — add reps within your target range, then increase weight. RepStack's rule engine handles this progression automatically, bumping weight only when all sets hit the top of the rep range.
Mix compound and isolation work. Start with heavy compounds when fresh, then use isolation exercises to accumulate volume on the quadriceps without systemic fatigue.
Often Trained With
Pair quadriceps training with complementary muscle groups for efficiency. See our exercise database to find movements that hit multiple groups at once.
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