Exercises by muscle
Quad exercises.
Squats, presses and lunges: the exercises that train the front of your thighs best and how to combine them.
- As the main muscle
- 29
- As a helper muscle
- 12
Meet the muscles
The quadriceps are four muscles on the front of your thigh that straighten your knee. They work when you stand up from a chair or climb stairs.
One of them, the rectus femoris, also flexes the hip, which is why leg extensions work it better than squats.
Quads
Quad workout
A quad-focused leg session of about 50 minutes. Do it once or twice a week.
- Squat4 × 6-10
- Leg Press3 × 10-12
- Bulgarian Split Squat3 × 8-12 per leg
- Leg Extension3 × 12-15
All quad exercises
Strength19
Bulgarian Split Squat+5 variations
Dumbbell Lunge+1 variation
Front Squat+3 variations
Goblet Squat+1 variation
Hack Squat
Leg Extension+3 variations
Leg Press+5 variations
Lunge+3 variations
Pistol Squat+3 variations
Reverse Lunge+7 variations
Side Lunge
Smith Machine Squat
Squat+12 variations
Step-Up
Sumo Deadlift+1 variation
Sumo Squat+2 variations
Thruster
Trap Bar Deadlift
Walking Lunge
Power and cardio7
Mobility and stretching3
As a helper muscle12
FAQ
What is the best quad exercise?
Squats in any form, topped up with leg extensions for the rectus femoris.
Are leg extensions bad for your knees?
Not with a well-adjusted machine and sensible weight; it's even used in rehab.
Feet close or wide on the leg press?
Low feet at hip width work more quads; high and wide works more glutes.
How many sets of quads per week?
10-20 weekly sets over 2 days is a good range.
Train your quads with Nuvana.
