Quadricep Exercises: Complete with Images & Descriptions

Develop strong, well-defined leg muscle with some of the most effective quadricep exercises below. Learn proper form with detailed illustrations and descriptions.

Get started by selecting an exercise below, or simply scroll down to view them all:

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Forward Squat

Wide Squat

Full Lunges

Hack Squat

Reverse Lunge

Step-Downs

Step-Ups

Lunge Squat

Barbell Squat

Leg Extension

Leg Press

Sled Press

Single Leg Squat

Quadriceps Exercise #1: Forward Squat

Description:
- 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.

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Quadriceps Exercise #2: Wide Squat

Description:
- 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.

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Quadriceps Exercise #3: Full Lunges

Description:
- Hold weights at sides, palms inward.
- Step forward, bending knees to 90 degrees as shown.
- Rear knee should almost touch the floor.
- Push back up to standing.
- Repeat.

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Quadriceps Exercise #4: Hack Squat

Description:
- Stand with feet 2 to 4 inches apart, heels on a 1 inch strip of wood, toes forward.
- Hold weights at sides, 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.

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Quadriceps Exercise #5: Reverse Lunge

Description:
- 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.

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Quadriceps Exercise #6: Step-Downs

Description:
- Hold weights in hands.
- Stand on step with both feet.
- Step down slowly, leading with uninvolved leg.
- Step up backwards, leading with uninvolved leg.
- Repeat.

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Quadriceps Exercise #7: Step-Ups

Description:
- Hold weights in hands.
- Stand with involved leg up on step.
- Shift weight over knee.
- Step up slowly.
- Step down backwards, leading with involved leg.
- Repeat.

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Quadricep Exercise #8: Lunge Squat

Description:
- 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.

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Quadricep Exercise #9: Barbell Squat

Description:
- 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.

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Quadricep Exercise #10: Leg Extension

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

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Quadricep Exercise #11: Leg Press

Description:
- 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.

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Quadricep Exercise #12: Sled Press

Description:
- Lie on back on sliding incline board.
- Place both feet or one foot on foot plate.
- Slowly bend knees to 90 degrees.
- Straighten legs and repeat

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Quadricep Exercise #13: Single Leg Squat

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

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