--- title: "Quad exercises" description: "Quad exercises: squats, lunges, leg press and extensions. Technique on video, plus how to pick a movement for the gear you have." locale: en url: "https://hi.fitness/exercises/muscles/quads" count: 266 type: muscles code: QUADS --- # Quad exercises The quads extend the knee, so every squat, lunge and leg press loads them. They are the biggest muscle group on the front of the leg and one of the ones that responds best to heavy weight. The atlas has front and back barbell variations, dumbbell versions, machines and single-leg work. The more upright your torso, the more of the work the quads take instead of the glutes. ## How do you train quads? The quads take heavy sets of 5 and long sets of 15-20 equally well. The simplest layout is one heavy squat, one accessory on a machine or with dumbbells, and one single-leg movement. That last one evens out the differences between legs that are easy to miss under a barbell. ## How your setup changes the load The more upright your torso and the further your knee travels past your toes, the more of the work lands on the quads. The front squat and the hack squat load them harder than the back squat, where the hips travel further back and the glutes and hamstrings take a bigger share. ## Common mistakes - **Squatting too shallow** - Go at least to a right angle at the knee. Above that, more weight does not mean more work. - **Heels lifting off the floor** - That is usually limited ankle mobility. Raise your heels or fix the mobility instead of fighting the bar. - **Two-leg work only** - Without lunges and single-leg squats, the weaker leg stays the weaker leg for years. ## By equipment - [Bodyweight](https://hi.fitness/exercises/muscles/quads/bodyweight) - 76 exercises - [Barbell](https://hi.fitness/exercises/muscles/quads/barbell) - 55 exercises - [Dumbbell](https://hi.fitness/exercises/muscles/quads/dumbbell) - 43 exercises - [Squat rack](https://hi.fitness/exercises/muscles/quads/squat-rack) - 39 exercises - [Other](https://hi.fitness/exercises/muscles/quads/other) - 26 exercises - [Cardio machine](https://hi.fitness/exercises/muscles/quads/cardio-machine) - 16 exercises - [Kettlebell](https://hi.fitness/exercises/muscles/quads/kettlebell) - 14 exercises - [Machine](https://hi.fitness/exercises/muscles/quads/machine) - 12 exercises - [Resistance band](https://hi.fitness/exercises/muscles/quads/resistance-band) - 12 exercises - [Mat](https://hi.fitness/exercises/muscles/quads/mat) - 11 exercises - [Box](https://hi.fitness/exercises/muscles/quads/box) - 8 exercises - [Bench](https://hi.fitness/exercises/muscles/quads/bench) - 8 exercises - [Suspension trainer](https://hi.fitness/exercises/muscles/quads/suspension-trainer) - 5 exercises - [Cable](https://hi.fitness/exercises/muscles/quads/cable) - 4 exercises - [Stability ball](https://hi.fitness/exercises/muscles/quads/stability-ball) - 4 exercises - [Smith machine](https://hi.fitness/exercises/muscles/quads/smith-machine) - 1 exercises ## All Quad exercises - [Barbell Full Squat](https://hi.fitness/exercises/barbell-full-squat) - Quads · Barbell - [Barbell Clean Grip Front Squat](https://hi.fitness/exercises/barbell-clean-grip-front-squat) - Quads · Barbell - [Dumbbell Goblet Squat](https://hi.fitness/exercises/dumbbell-goblet-squat) - Quads · Dumbbell - [Leg Press Machine Normal Stance](https://hi.fitness/exercises/leg-press-machine-normal-stance) - Quads · Machine - [Barbell Lunge](https://hi.fitness/exercises/barbell-lunge) - Quads · Barbell - [Dumbbell Bulgarian Split Squat](https://hi.fitness/exercises/dumbbell-bulgarian-split-squat) - Quads · Dumbbell - [Leg Extension Machine](https://hi.fitness/exercises/seated-leg-extension-both-legs) - Quads · Machine - [Dumbbell Squats](https://hi.fitness/exercises/dumbbell-squats) - Quads · Dumbbell - [Hack Squat Machine](https://hi.fitness/exercises/hack-squat-machine) - Quads · Machine - [Bodyweight Squat](https://hi.fitness/exercises/bodyweight-squat) - Quads · Bodyweight - [Barbell Low Bar Squat](https://hi.fitness/exercises/barbell-low-bar-squat) - Quads · Barbell - [Dumbbell Rear Lunge](https://hi.fitness/exercises/dumbbell-rear-lunge) - Quads · Dumbbell - [Bulgarian Split Squat](https://hi.fitness/exercises/bulgarian-split-squat) - Quads · Other - [Dumbbell Front Squat](https://hi.fitness/exercises/dumbbell-front-squat) - Quads · Dumbbell - [Barbell Box Squat](https://hi.fitness/exercises/barbell-box-squat) - Quads · Barbell - [Dumbbell Step Up on Bench](https://hi.fitness/exercises/dumbbell-step-up-on-bench) - Quads · Dumbbell - [Bodyweight Forward Lunge](https://hi.fitness/exercises/bodyweight-forward-lunge) - Quads · Bodyweight - [Resistance Band Squat](https://hi.fitness/exercises/resistance-band-squat) - Quads · Resistance band - [Barbell Split Squat](https://hi.fitness/exercises/barbell-split-squat) - Quads · Barbell - [Dumbbell Split Squat](https://hi.fitness/exercises/dumbbell-split-squat) - Quads · Dumbbell - [Goblet Kettlebell Squats](https://hi.fitness/exercises/goblet-kettlebell-squats) - Quads · Kettlebell - [Barbell Rear Lunges](https://hi.fitness/exercises/barbell-rear-lunges) - Quads · Barbell - [Leg Press Machine Close Stance](https://hi.fitness/exercises/leg-press-machine-close-stance) - Quads · Machine - [Seated Leg Extension Single Leg](https://hi.fitness/exercises/seated-leg-extension-single-leg) - Quads · Machine - [Barbell Bulgarian Split Squat](https://hi.fitness/exercises/barbell-bulgarian-split-squat) - Quads · Barbell - [Smith Machine Bulgarian Split Squat](https://hi.fitness/exercises/smith-machine-bulgarian-split-squat) - Quads · Smith machine - [Kettlebell Squats](https://hi.fitness/exercises/kettlebell-squats) - Quads · Kettlebell - [Barbell Front Rack Lunge](https://hi.fitness/exercises/barbell-front-rack-lunge) - Quads · Barbell - [Kettlebell Goblet Reverse Lunge](https://hi.fitness/exercises/kettlebell-goblet-reverse-lunge) - Quads · Kettlebell - [Bodyweight Rear Lunge](https://hi.fitness/exercises/bodyweight-rear-lunge) - Quads · Bodyweight - [Step Up on Chair Bodyweight](https://hi.fitness/exercises/step-up-on-chair-bodyweight) - Quads · Other - [Bodyweight Kneeling Sissy Squat](https://hi.fitness/exercises/bodyweight-kneeling-sissy-squat) - Quads · Bodyweight - [Dumbbell Goblet Split Squat](https://hi.fitness/exercises/dumbbell-goblet-split-squat) - Quads · Dumbbell - [Leg Press Wide High Stance](https://hi.fitness/exercises/leg-press-wide-high-stance) - Quads · Machine - [Chair Squat](https://hi.fitness/exercises/chair-squat) - Quads · Other - [Barbell Overhead Squat](https://hi.fitness/exercises/barbell-overhead-squat) - Quads · Barbell - [Dumbbell Goblet Forward Lunge](https://hi.fitness/exercises/dumbbell-goblet-forward-lunge) - Quads · Dumbbell - [Lever Leg Extension](https://hi.fitness/exercises/lever-leg-extension) - Quads · Machine - [Barbell Power Clean](https://hi.fitness/exercises/barbell-power-clean) - Quads · Barbell - [Dumbbell Sumo Squat Off Benches](https://hi.fitness/exercises/dumbbell-sumo-squat-off-benches) - Quads · Dumbbell - [Wall Sit Bodyweight](https://hi.fitness/exercises/wall-sit-bodyweight) - Quads · Other - [Jump Squats Bodyweight](https://hi.fitness/exercises/jump-squats-bodyweight) - Quads · Bodyweight - [Dumbbell Lunge Alternating on the Spot](https://hi.fitness/exercises/dumbbell-lunge-alternating-on-the-spot) - Quads · Dumbbell - [Seated Leg Extension_alternate Legs](https://hi.fitness/exercises/seated-leg-extension-alternate-legs) - Quads · Machine - [Box Jump](https://hi.fitness/exercises/box-jump) - Quads · Box - [Barbell Full Squat(with Rack)](https://hi.fitness/exercises/barbell-full-squat-with-rack) - Quads · Barbell - [Dumbbell Front Rack Lunge](https://hi.fitness/exercises/dumbbell-front-rack-lunge) - Quads · Dumbbell - [Kettlebell Split Squat](https://hi.fitness/exercises/kettlebell-split-squat) - Quads · Kettlebell - [Barbell Thruster](https://hi.fitness/exercises/barbell-thruster) - Quads · Barbell - [Dumbbell Narrow Stance Squats](https://hi.fitness/exercises/dumbbell-narrow-stance-squats) - Quads · Dumbbell - [Barbell Narrow Stance Squat](https://hi.fitness/exercises/barbell-narrow-stance-squat) - Quads · Barbell - [Cable Goblet Squat](https://hi.fitness/exercises/cable-goblet-squat) - Quads · Cable - [Barbell Step Up on Bench](https://hi.fitness/exercises/barbell-step-up-on-bench) - Quads · Barbell - [Single Leg Incline 45 Degree Leg Press Machine](https://hi.fitness/exercises/single-leg-incline-45-degree-leg-press-machine) - Quads · Machine - [Kettlebell Sumo Squat](https://hi.fitness/exercises/kettlebell-sumo-squat) - Quads · Kettlebell - [Barbell Clean and Jerk](https://hi.fitness/exercises/barbell-clean-and-jerk) - Quads · Barbell - [Barbell Full Clean](https://hi.fitness/exercises/barbell-full-clean) - Quads · Barbell - [Dumbbell Side Lunge Alternating](https://hi.fitness/exercises/dumbbell-side-lunge-alternating) - Quads · Dumbbell - [Cossack Squat](https://hi.fitness/exercises/cossack-squat) - Quads · Bodyweight - [Barbell Jump Squat](https://hi.fitness/exercises/barbell-jump-squat) - Quads · Barbell - [Dumbbell Overhead Lunge](https://hi.fitness/exercises/dumbbell-overhead-lunge) - Quads · Dumbbell - [Barbell Overhead Lunge](https://hi.fitness/exercises/barbell-overhead-lunge) - Quads · Barbell - [Dumbbell Jumping Squat](https://hi.fitness/exercises/dumbbell-jumping-squat) - Quads · Dumbbell - [Cable Split Squat](https://hi.fitness/exercises/cable-split-squat) - Quads · Cable - [Barbell Front Lunges with Small Pause](https://hi.fitness/exercises/barbell-front-lunges-with-small-pause) - Quads · Barbell - [Dumbbell Curtsy Lunge](https://hi.fitness/exercises/dumbbell-curtsy-lunge) - Quads · Dumbbell - [Dumbbell Squats to Shoulder Press](https://hi.fitness/exercises/dumbbell-squats-to-shoulder-press) - Quads · Dumbbell - [Kettlebell Step Up](https://hi.fitness/exercises/kettlebell-step-up) - Quads · Kettlebell - [Barbell Clean Deadlift](https://hi.fitness/exercises/barbell-clean-deadlift) - Quads · Barbell - [Barbell Power Snatch](https://hi.fitness/exercises/barbell-power-snatch) - Quads · Barbell - [Barbell Squat with 2 Sec Hold](https://hi.fitness/exercises/barbell-squat-with-2-sec-hold) - Quads · Barbell - [Kettlebell Thruster](https://hi.fitness/exercises/kettlebell-thruster) - Quads · Kettlebell - [Dumbbell Goblet 2 Sec Hold Squat](https://hi.fitness/exercises/dumbbell-goblet-2-sec-hold-squat) - Quads · Dumbbell - [Barbell Pause Lunge](https://hi.fitness/exercises/barbell-pause-lunge) - Quads · Barbell - [Dumbbell Lunge to Overhead Press](https://hi.fitness/exercises/dumbbell-lunge-to-overhead-press) - Quads · Dumbbell - [Dumbbell Single Leg Squat](https://hi.fitness/exercises/dumbbell-single-leg-squat) - Quads · Dumbbell - [Dumbbell Supported Sissy Squat](https://hi.fitness/exercises/dumbbell-supported-sissy-squat) - Quads · Dumbbell - [Wall Squat Bodyweight](https://hi.fitness/exercises/wall-squat-bodyweight) - Quads · Other - [Barbell Full Zercher Squat](https://hi.fitness/exercises/barbell-full-zercher-squat) - Quads · Barbell - [Kettlebell Sumo Deadlift](https://hi.fitness/exercises/kettlebell-sumo-deadlift) - Quads · Kettlebell - [Barbell Clean Pull](https://hi.fitness/exercises/barbell-clean-pull) - Quads · Barbell - [Resistance Band Squat Jump](https://hi.fitness/exercises/resistance-band-squat-jump) - Quads · Resistance band - [Barbell Snatch Pull](https://hi.fitness/exercises/barbell-snatch-pull) - Quads · Barbell - [Barbell Full Squat Wide](https://hi.fitness/exercises/barbell-full-squat-wide) - Quads · Barbell - [Cable Standing Leg Extension](https://hi.fitness/exercises/cable-standing-leg-extension) - Quads · Cable - [Leg Press Wide High Stance Behind View](https://hi.fitness/exercises/leg-press-wide-high-stance-behind-view) - Quads · Machine - [Bodyweight Step-up on Step Box](https://hi.fitness/exercises/bodyweight-step-up-on-step-box) - Quads · Other - [Dumbbell Goblet Split Squat Front Foot Elevanted](https://hi.fitness/exercises/dumbbell-goblet-split-squat-front-foot-elevanted) - Quads · Dumbbell - [Barbell Narrow Stance Full Squat](https://hi.fitness/exercises/barbell-narrow-stance-full-squat) - Quads · Barbell - [Feet Together Barbell Squats](https://hi.fitness/exercises/feet-together-barbell-squats) - Quads · Barbell - [Barbell Quarter Squat](https://hi.fitness/exercises/barbell-quarter-squat) - Quads · Barbell - [Dumbbell Step-up with Knee Raise](https://hi.fitness/exercises/dumbbell-step-up-with-knee-raise) - Quads · Dumbbell - [Barbell Lunges on the Spot](https://hi.fitness/exercises/barbell-lunges-on-the-spot) - Quads · Barbell - [Barbell Rear Lunge on Box](https://hi.fitness/exercises/barbell-rear-lunge-on-box) - Quads · Barbell - [Barbell Side Split Squat](https://hi.fitness/exercises/barbell-side-split-squat) - Quads · Barbell - [Barbell Bench Squat](https://hi.fitness/exercises/barbell-bench-squat) - Quads · Barbell - [Barbell Front Chest Squat](https://hi.fitness/exercises/barbell-front-chest-squat) - Quads · Barbell - [Barbell Front Bench Squat](https://hi.fitness/exercises/barbell-front-bench-squat) - Quads · Barbell - [Dumbbell Bench Squat](https://hi.fitness/exercises/dumbbell-bench-squat) - Quads · Dumbbell - [Barbell Muscle Clean](https://hi.fitness/exercises/barbell-muscle-clean) - Quads · Barbell _100 / 266 - https://hi.fitness/exercises/muscles/quads_