Quadricep Exercises: See Pictures & Descriptions of Effective Quad Exercises

Train your Quads with a variety of effective Quadricep Exercises that will increase strength, mobility & muscle development...

Keep in mind that this page is meant to be a brief & quick guide to Quad exercises, and thats why you won't see detailed instruction on proper technique or how many sets/reps to perform...

For a more detailed overview, see our Quadricep Workouts & Training Tips.

Ball Leg Press

- Lie on back.
- Bend knees and grasp ball between ankles.
- Tighten abdominal muscles, lift ball up to chest.
- Straighten knees, lifting ball.
- Lower to chest and lower to floor.
- Repeat.

Barbell Lunge

- Place bar behind head, resting on shoulders.
- Hold bar with elbows at about 90 degrees.
- Step forward with one leg into a lunge position.
- Return to standing and repeat with other leg.

Barbell Squat

- Place barbell over shoulders, behind head.
- Grip bar firmly with hands, elbows bent to 90 degrees.
- Feet should be about shoulder distance apart.
- Slowly bend knees, keeping back straight.
- Return to start position and repeat

Dumbbell Front Squat

- Stand with feet 2 to 4 inches apart, heels on a 1 inch strip of wood, toes forward.
- Hold weights under the chin, palms inward to body.
- Slowly squat down until thighs are almost parallel to floor, moving buttocks back as if sitting in a chair.
- Return to standing and repeat.

Dumbbell Forward Squat

- Stand with feet about hip distance apart.
- Toes should be slightly pointed outward and aligned with knees.
- Hold weights in hands, resting on shoulders.
- Squat down until thighs are almost parallel with floor while moving buttocks backward, similar to beginning to sit in a chair.
- Return to start and repeat.

Dumbbell Forward Wide Squat

- Stand with feet wider than hip distance apart.
- Toes should be slightly pointed outward and aligned with knees.
- Hold weights in hands, resting on shoulders.
- Squat down until thighs are almost parallel with floor while moving buttocks backward, similar to beginning to sit in a chair.
- Return to start and repeat.

Dumbbell Full Reverse Lunge

- Stand holding weights at side, palms inward.
- Step back with one leg until rear knee almost touches floor.
- Front leg should not extend past toes.
- Push back up forward to a standing position.
- Repeat.

Dumbbell Deadlift

- Stand with feet together, weights on floor in front of feet.
- Squat down placing chest against thighs.
- Tighten lower back muscles, grasp weights in hands.
- Keep head forward and back straight, and gently straighten knees until a gentle stretch is felt. Hold for several seconds.
- Slowly stand upright.
- Keeping back straight, reverse the motion and lower weights to floor, keeping knees as straight as possible and hold for several seconds, then bend knees, returning to start position.

Dumbbell Side Lunge

- Stand with weight in hands.
- Step sideways to left as shown, keeping trunk vertical.
- Push back up to starting position.
- Repeat sets to right side.

Dumbbell Single Leg Squat

- Stand on involved leg.
- Hold weights in both hands.
- Bend knee to 90 degrees.
- Straighten knee.
Repeat.

Knee Extension Machine

- Sit in knee extension exerciser.
- Place front of ankles under pads.
- Slowly straighten knees.
- Return to start position and repeat.

Dumbbell Lunge Squat

- Hold weights in hands.
Step forward and bend knees until in a lunge position.
- Slowly bend both knees to lower trunk toward floor.
- Slightly straighten knees to raise up.
- Continue to lower and raise while in lunge position.

Dumbbell Forward Bent Lunge

- Hold weights in hands at shoulders.
- Step forward in a lunge fashion and bend slightly at waist.
- Return to starting position and step forward with other leg.
- Repeat.

Leg Press Machine

- Sit at leg press machine.
- Place both feet on foot plates, knees bent.
- Make sure back is supported by backrest.
- Push down on foot plate, straightening knees.
- Return to start position and repeat.

Single Leg Squat Sidelying Incline Slide

- Lay on side with upward leg on foot pad and downward knee bent.
- Begin bending and straightening knee to perform one leg squats.

Machine Front Thigh Press

- Stand at leg exercise machine.
- Place pad at front of thigh just above knee.
- Stand on left leg and raise right knee upward.
- Return to start position and repeat.
- Repeat sets with other leg.

See Quadricep Workouts & Training Tips

 

Major Quad Muscles

Quadriceps

Names:
Thigh (Front)
Quads

Heads:
Rectus Femoris
Vastus Lateralis (Externus)
Vastus Intermedius
Vastus Medialis (Internus)

Origin:
Ilium
- Illiac Spine (Anterior Inferior)
Femur
- Lateral Surface
- Anterior Surface
- Medial Surface

Insertion:
Tibia
- Tuberosity
-- Patellar Tendon
--- Patella

Related Muscles:
Iliopsoas
Pectineus
Sartorius
Tensor Fasciae Latae

Movement/Joint Articulations

Knee Extension: moving the lower leg away from the back of the thigh.

Hip Flexion: moving the thigh or top of the pelvis forward.

See Quadricep Workouts & Training Tips

Abdominals

Biceps

Chest

Neck

Lats

Lower Back

Back

Shoulders

Traps

Triceps

Calves

Glutes

Quadriceps

Hamstring

 

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