Quad Exercises

The quadriceps are the four large muscles on the front of your thighs. They straighten your knees, which makes them essential for squatting, climbing stairs, jumping and standing up from a chair.

Squats and leg presses build the quads with heavy loads, single-leg exercises add balance and fix side-to-side differences, and leg extensions isolate the quads directly.

Quad Exercises With Step-By-Step Guides

Bulgarian Split SquatDumbbell · IntermediateThe Bulgarian split squat is a single-leg squat with your back foot raised on a bench behind you.Goblet SquatDumbbell · BeginnerThe goblet squat is a squat where you hold a kettlebell or dumbbell against your chest with both hands.Hack SquatMachine · IntermediateThe hack squat is a machine squat where you stand on an angled platform with your back against a padded sled and…Leg ExtensionMachine · BeginnerThe leg extension is a seated machine exercise where you straighten your knees against a padded roller.Leg PressMachine · BeginnerThe leg press is a machine exercise where you sit in a reclined seat and push a weighted platform away with your…Split SquatBodyweight · BeginnerThe split squat is a single-leg squat done in a staggered stance with one foot forward and one foot back.

How To Choose Quad Exercises

  • Start with a squat pattern, such as a goblet squat, hack squat or leg press.
  • Add a single-leg exercise like a Bulgarian split squat or split squat.
  • Use leg extensions at the end of a session for extra quad work.
  • Go deep. A full range of motion builds more strength than half reps.

Related Exercise Pages

Frequently Asked Questions

What Is The Best Quad Exercise?

Squat variations, leg presses and split squats all build the quads well. The best one is the one you can do with good form and keep progressing.

Can You Build Quads Without Squats?

Yes. Leg presses, split squats and leg extensions all train the quads effectively.

How Often Should You Train Quads?

Twice per week works well for most people.

Our guides are for general information only. Check with your doctor before starting a new exercise program. Read our medical disclaimer.