Muscle group

Quads Exercises

The front of your thigh, and the muscle that straightens your knee. The rectus femoris also crosses the hip, so it works differently in a squat than in a leg extension — which is the argument for doing both.

Depth does more than load: a squat that reaches full knee flexion trains far more quad than a heavier partial. Pair a squat pattern with a machine or single-leg movement. 10–20 sets a week, and expect them to need real recovery.

48 quads exercises in Gym Journal

45 compound and 3 isolation, each with a default rep range and rest interval already set. Everything here is in the free app.

ExerciseEquipmentTypeReps
Barbell Hack Squatalso Glutes, Hamstrings, CalvesBarbellcompound8–12
Barbell Lungealso Glutes, Hamstrings, CalvesBarbellcompound8–12
Barbell Side Split Squatalso Glutes, AdductorsBarbellcompound8–12
Barbell Squatalso Glutes, Hamstrings, CalvesBarbellcompound8–12
Barbell Walking Lungealso Glutes, Hamstrings, CalvesBarbellcompound8–12
Belt Squatalso Glutes, HamstringsBarbellcompound8–12
Bodyweight Squatalso Glutes, Hamstrings, CalvesBodyweightcompound8–12
Bodyweight Walking Lungealso Glutes, Hamstrings, CalvesBodyweightcompound8–12
Box Jumpalso Glutes, CalvesBodyweightcompound5–12
Box Squatalso Glutes, Hamstrings, CalvesBarbellcompound8–12
Bulgarian Split Squatsalso Glutes, Hamstrings, CalvesDumbbellcompound8–12
Clean and Jerkalso Glutes, Shoulders, Traps, TricepsBarbellcompound3–5
Crossover Reverse Lungealso Glutes, Hamstrings, CalvesDumbbellcompound8–12
Dumbbell Front Squatalso Glutes, AbsDumbbellcompound8–12
Dumbbell Split Squatalso Glutes, HamstringsDumbbellcompound8–12
Dumbbell Walking Lungealso Glutes, Hamstrings, CalvesDumbbellcompound8–12
Front Squatalso Glutes, Hamstrings, CalvesBarbellcompound8–12
Goblet Squatalso Glutes, Hamstrings, CalvesDumbbellcompound8–12
Hack Squat Machinealso Glutes, Hamstrings, CalvesMachinecompound8–12
Hang Cleanalso Glutes, Hamstrings, Traps, Upper backBarbellcompound3–5
Jump Squatalso Glutes, CalvesBodyweightcompound8–15
Kettlebell Front Squatalso Glutes, AbsKettlebellcompound6–10
Kettlebell Goblet Squatalso Glutes, AbsKettlebellcompound8–12
Lateral Lungealso Adductors, GlutesDumbbellcompound8–12
Leg ExtensionsMachineisolation10–15
Leg Pressalso Glutes, HamstringsPlate-loaded machinecompound8–12
Lungesalso Glutes, Hamstrings, CalvesDumbbellcompound8–12
Narrow Stance Squatalso Calves, Glutes, Hamstrings, Lower backBarbellcompound8–12
Overhead Squatalso Glutes, Shoulders, AbsBarbellcompound5–10
Pause Squatalso Glutes, HamstringsBarbellcompound3–6
Pendulum Squatalso Glutes, HamstringsMachinecompound8–12
Pistol Squatalso Glutes, HamstringsBodyweightcompound5–10
Plate-Loaded Leg Pressalso Glutes, HamstringsPlate-loaded machinecompound8–12
Plie Dumbbell Squatalso Abs, Calves, Glutes, HamstringsDumbbellcompound8–12
Power Cleanalso Glutes, Hamstrings, Traps, Upper backBarbellcompound3–5
Reverse Lungealso Glutes, Hamstrings, CalvesDumbbellcompound8–12
Safety Bar Squatalso Glutes, Hamstrings, Upper backBarbellcompound5–10
Single Leg Pressalso Glutes, HamstringsPlate-loaded machinecompound10–15
Sissy Squatalso Glutes, CalvesBodyweightisolation10–15
Smith Machine Front Squatalso Glutes, AbsSmith machinecompound6–10
Smith Machine Split Squatalso Glutes, HamstringsSmith machinecompound8–12
Smith Machine Squatalso Glutes, Hamstrings, CalvesSmith machinecompound8–12
Snatchalso Glutes, Hamstrings, Shoulders, TrapsBarbellcompound3–5
Squatalso Glutes, Hamstrings, CalvesBarbellcompound8–12
Sumo Squatalso Glutes, Hamstrings, CalvesDumbbellcompound8–12
V-Squat Machinealso Glutes, HamstringsMachinecompound8–12
Wall SitBodyweightisolation30–60
Zercher Squatalso Glutes, Upper back, AbsBarbellcompound6–10

Log them, and watch the numbers move

Every exercise here is in the free app, with form instructions, its own progression chart and PR tracking. No account needed to start.

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Other muscle groups

Chest43Shoulders50Biceps28Triceps28Upper back38Lower back13Lats27Forearms14Abs48Neck6Hamstrings23Glutes22Traps11Calves12Adductors5Abductors3Cardio20
All exercises