50 Best Quad Exercises of All Time

1. Bulgarian Split Squat

How to Do It:

1. Stand about a foot in front of a bench (lunge-length).
2. Hold a dumbbell in each hand and rest the top of one foot on the bench behind you.
3. “Keep your chest up, shoulders back, and your weight in your heels,” Bangkuai says. Lunge down.
4. “Focus on pausing at the bottom and exploding out of ‘the hole’—the bottom of the motion—maintaining constant tension in your legs,” he adds.
5. Also, lean slightly forward to engage your quads more than your glutes.
6. Lower your body until your rear knee nearly touches the floor, and your front thigh is parallel.
7. “Be careful not to go too heavy, as your grip could be a limiting factor,” Bangkuai advises.

Prescription:

High reps is key for hypertrophy, especially when you do single-leg exercises, Bangkuai says. Depending on how you feel and where your level of fitness is, you can do 2 sets of 15-20 to 4-5 sets of 10-20.

Reps: 20 Sets: 2 Rest: 30-60

2. BOSU Ball Squat

How to Do It:

1. If you’ve never done squats on a BOSU ball, flip it ball-side up so the flat edge is against the floor.
2. Stand on the BOSU with both feet.
3. Squat, slow and controlled. If you’re pretty advanced, position the BOSU ball-side down so you’re standing on the flat edge.
4. The point is to create instability—to get your smaller stabilizing muscles firing.
5. But if you’re wobbling all over the place, you’ll risk falling off or suffering injury.

Prescription:

Reps: 20 Sets: 3 Rest: 30-60 seconds rest between sets

3. Bodyweight Squat

How to Do It:

Stand with feet about shoulder-width apart, and your toes turned slightly out. Sit back through your hips and lower your body as far as you can, keeping your back straight. Sink your weight in your heels, and keep your chest up. Pause slightly at the bottom of the movement, then explode up.

Prescription:

Reps: 20  Sets: 4-5  Rest: 30-60 seconds rest between sets

4. Barbell Front Squat

How to Do It:

1. Set a barbell on a rack at about shoulder-height.
2. “With front squats, there’s no need to go too heavy, as you want to get high reps,” Bangkuai says. 
3. Come under the bar and grasp it at shoulder-width, raising your elbows until your upper arms are parallel to the ground.
4. Unrack the weight, and let the bar rest on your fingertips.
5. Stand with your feet at shoulder-width, toes turned slightly out.
6. “Keep an ‘active posture’—core tight, shoulders back, and chest up,” Bangkuai says.
7. Squat as low as you can, maintaining tension through your legs, sinking your weight in your heels.

Prescription:

Reps: 15-20 3 Sets: 3 Rest: 1-minute

5. Goblet Squat

How to Do It:

1. Grab a heavy kettlebell with both hands just under your chin, Bangkuai says.
2. Turn your feet out, so they’re at about 30°.
3. Squat, pushing your knees out so your elbows can move in between them.
4. Go as low as you can by maintaining a straight back, then come back up.

Prescription:

Reps: 15-20  Sets: 3  Rest: 1-minute

6. Barbell Box Squat

How to Do It:

1. Set a box behind a squat rack or cage.
2. You want the height to be such that when you squat down, the creases of your hips are below your knees.
3. Grasp the bar with a wide grip.
4. Squeeze your shoulder blades together, and lift the bar out of the rack.
5. “Come down as slow as possible in the concentric motion,” Bangkuai says.
6. “As soon as you touch the box, explode up, maintaining a tight core to protect your lower back.”
7. Make sure your knees stay pointing out as well during the motion.

Prescription:

Dictate your reps and sets based on how much weight you’re lifting. You can work with heavy weight for 2×6-8 with 2-3 minutes rest, or lighter weight for 4-5×20 with 30-60 seconds rest.

Reps: 6-8 Sets: 2 Rest: 2-3 minutes

7. TRX Single-Leg Squat

How to Do It:

1. Put tension on the TRX handles and center one leg under the anchor point. Raise the opposite foot off the ground.
2. Lower your hips down and back, bending your working leg.
3. Keep your weight in your heel, driving through the floor to stand.
4. “Don’t allow your knee to internally rotate,” Bangkuai advises.
5. Repeat all reps on one leg, then switch.
6. “Use TRX exercises as accessory work to the big compound moves (e.g., front squats, box squats, goblet squats) to help engage stabilizers and focus on balance and proper weight distribution,” Bangkuai says.

Prescription:

Reps: 15-20 (each leg)  Sets: 3  Rest: 30-60 seconds

8. TRX Single-leg Reverse Lunge

How to Do It:

1. Put tension on the TRX handles and center one leg under the anchor point.
2. Step the opposite foot back, and come into a reverse lunge, bending both knees.
3. Rise, and repeat all reps on one side, then switch.

Prescription:

Reps: 15-20 (each leg)  Sets: 3  Rest: 30-60 seconds

9.TRX Single-leg Balance Lunge

How to Do It:

1. This is a bit more advanced, Bangkuai says.
2. Hold the TRX using one or both hands.
3. Lift one foot off the floor, then lunge back, keeping your raised foot elevated.
4. “Keep your weight in your planted foot’s heel as you lunge back, maintaining balance and stability in a linear motion,” Bangkuai explains.
5. Rise, and repeat all reps on one side, then switch.

Prescription:

Reps: 15-20 (each leg)  Sets: 3  Rest: 30-60 seconds

10. TRX Crossing Balance Lunge

How to Do It:

1. Hold the TRX using both hands, putting tension on the straps.
2. Lift your left foot off the floor (as shown), then lunge back, sweeping it behind your right foot.
3. Imagine you’re doing Ice Skaters, only slow and controlled.”
4. Rise, and repeat all reps on one side, then switch.
5. This is great for activating your glutes and hips as well, Bangkuai says.

Prescription:

Reps: 15-20 (each leg)  Sets: 3  Rest: 30-60 seconds

11. TRX Single-leg Lunge

How to Do It:

1. Put tension on the TRX handles, and center one leg under the anchor point.
2. Step forward with the opposite foot into a lunge, bending both knees and raising your arms.
3. Rise, and repeat all reps on one side, then switch.

Prescription:

Reps: 15-20 (each leg)  Sets: 3  Rest: 30-60 seconds

12. Wall Sit

How to Do It:

1. Put your back against a Swiss ball.
2. Slide down until your thighs are parallel to the floor, like you’re sitting in an imaginary chair.
3. Hold this position.
4. You can also complete with weight plates stacked on your legs, holding a medicine ball, or squeezing a medicine ball between your thighs.

Prescription:

Reps: 3 Sets: 60 sec Rest: 30-60 seconds

13. 180 Squat Jump

How to Do It:

1. Squat and jump 180 degrees to the left side.
2. Imagine that there’s a mirror behind you that you want to face.
3. Now squat while facing the mirror and jump back the way you came.
4. Squat again and jump to the right.
5. This not only tests your quads, but also improves hip stability and mobility.

Prescription:

Reps: 3  Bouts: 45-seconds

14. Hack Squat

How to Do It:

1. Start in the bottom of a squat position with your thighs almost parallel to the floor, in front of a barbell.
2. Reach back and grip the bar with your palms facing away.
3. Drive your heels into the ground, and accelerate your hips toward the ceiling as you stand.
4. Pause at the top, then squat back to the start position.

Prescription:

You can work with heavy weight for 2×6-8 with 2-3 minutes rest, or lighter weight for 4-5×20 with 30-60 seconds rest.

Reps: 6-8  Sets: 2  Rest: 2-3 minutes

15. Leg Press

How to Do It:

1. Adjust the seat of a leg press machine so your hips are situated under your knees, and your knees are aligned with your feet.
2. Remove the safeties, and lower your knees toward your chest until they’re bent 90°, then press back up.
3. Be careful not to go too low, though. “I always worry about the lower back, so be mindful, and keep these to a minimum in your regimen.”

Prescription:

You have several options here,” Bangkuai says. “You can use the leg press as a compound exercise by going heavy (75-85% of 1RM) and using low reps (6-10), or going light (55%-65% of 1RM) and going high reps (15-20) to chase the pump.”

16. Sprints

How to Do It:

1. “Lean your bodyweight forward for momentum, and drive the balls of your feet into the ground, pushing off as you sprint forward,” Antuna says.
2. Swing your arms (controlled, but aggressively), and keep your core engaged. Make sure to breathe.

Prescription:

8x50m with 1-minute rest between sets and 4x200m with 2 minutes rest between sets. “You want to hit top speed and impact your fast-twitch muscle fibers, and pre-exhaust your legs before the longer sprints,” Antuna says.

17. Weighted Jump Squat

How to Do It:

Put on a 20-lb weight vest or hold dumbbells to power up a bodyweight jump squat. Stand with feet shoulder-width apart. Drop into a squat. “Inhale, then drive through the floor and jump up for as much height as possible,” Antuna says. “Exhale, then land on the balls of your feet and immediately drop back into the squat.”

Prescription:

Reps: 10  Sets: 5  Rest: 1-minute between sets

18. Box Jump

How to Do It:

1. Stand in front of a 36-42″ box.
2. Drop into a squat while swinging your arms down and back.
3. “At the bottom of the movement, aggressively swing your arms up as you jump on the box,” Antuna says.
4. Bring your feet up to your hips so your feet clear it.
5. Land softly in a squat to avoid injury.
6. Stand up, then step down.

Prescription:

Reps: 10  Sets: 5  Rest: 45 seconds between sets

19. Duck Walk

How to Do It:

1. Place your hands behind your head and descend into a squat.
2. If possible, aim to have your upper thighs parallel with the floor.
3. However, while safe, the duck walk can place significant stress on the knees, so squat to whatever depth feels comfortable.
4. Keep your torso upright, chest high, and core braced as you walk forward.

Prescription:

Reps: 3 Bouts: 20- to 40-yard bouts

20. Kettlebell Pistol Squat

How to Do It:

1. Grab a kettlebell between 16-20kg—or one that’s about 25% of your weight.
2. Hold the kettlebell at chest level, and tuck your elbows in tight.
3. Extend one leg out in front of you.
4. As you lower into the squat, keep your non-working foot off the ground. “
5. Lower as much as you can, then drive your hips back and down, not forward and back,” Antuna says.
6. “Push through your big toe and heel to come back up.”
7. Start with just your bodyweight, or use a TRX for assistance if this is too difficult.

Prescription:

Reps: 8 on each side   Sets: 4   Rest: 1:30 minutes between sets

21. Goblet Squat to Reverse Lunge

How to Do It:

1. Cup your hands under the bottom (bell) of a kettlebell that’s 20-24kg or 25% of your bodyweight.
2. Position your feet to be slightly wider than your hips.
3. As you lower into a squat, keep your chest up, and get low enough so your elbows pass your knees.
4. Rise up. Then, at the top of the squat, come into a reverse lunge with the right leg, then the left.
5. That’s one rep.

Prescription:

Reps: 8  Sets: 3  Rest: 2 minutes between sets

22. Goblet Alternating Lateral Lunges

How to Do It:

1. Hold a 24-kg kettlebell at your chest.
2. Pick up one foot, settling your bodyweight into the opposite (anchor) leg, then lunge to the side.
3. “Keep your extended leg from bending so it doesn’t take the load off your lunging leg,” Antuna says.
4. Drive through the ground to push yourself back to the start position.
5. Switch sides, driving your other leg out in a lateral lunge.
6. Push back to start. That’s two reps.

Prescription:

Reps: 16 (8 each leg)  Sets: 5 Rest: 1-minute between sets

23. Double Kettlebell Front Squat (3:1 count)

How to Do It:

1. Clean two kettlebells, one in each hand (the total should be 50% of your bodyweight or as heavy as possible), so they’re near your chest.
2. With palms facing your body and elbows angled about 45° down, squeeze your lats to help stabilize this posture.
3. Take 3 counts to lower into a squat, then drive back up as quickly as possible.

Prescription:

Reps: 5 Sets: 5 Rest: 2-3 minutes between sets

24. Dumbbell Reverse Lunge to Stepup

How to Do It:

1. Hold dumbbells in both hands (25-35lbs/50-70lbs total).
2. Stand facing a bench. Step back into a reverse lunge.
3. As you come up from the lunge, step onto the bench with the same working leg.
4. Step down, then lunge back with the opposite leg, coming back up, and immediately transitioning into a step up.

Prescription:

Reps: 10 on each side  Sets: 3  Rest: 2 minutes rest between sets

Note: Image depicts stepup portion of exercise.

25. Weighted Hill Sprints

How to Do It:

1. Get outside, and find a hill. Wear a weighted vest that’s about 25lbs.
2. Sprint for 10-15 seconds or 100-150 feet. (6×30 yards is 100 feet and 6×50 yards is150 feet.)

Prescription:

12 sprints total with 1-minute rest between short-sprint sets, and 1:30 minutes between longer sprint sets

Note: Image depicts bodyweight hill sprints.

26. Dumbbell Walking Lunge

How to Do It:

1. You’ll need an area of at least 20 feet. (If you don’t have the space, use a treadmill.
2. Just keep the speed around 2.5/3.)
3. Hold a dumbbell in each hand.
4. Pull your shoulder blades back, engage your core, and squeeze your triceps to keep your arms from swinging.
5. Step into a forward lunge, and start walking, alternating sides.

Prescription:

Reps: 3 Rounds: 1:30-minute rounds holding 20-30lb or 40-60lb dumbbells Rest: 2 minutes between sets

27. Leg Extensions

How to Do It:

1. Make sure to find the right seating on the leg extension machine for your height first.
2. Place the bar between mid-shin and the top of your ankle.
3. As you lift the bar, don’t kick your legs up.
4. Control each rep, and hold slightly at the top.

Prescription:

Reps: 15  Sets: 5  Rest: 45 seconds between sets

28. Barbell Back Squat

How to Do It:

1. Load a bar with 85-100% of your bodyweight.
2. Place the barbell across the middle of your traps, and pinch your shoulder blades together.
3. “Inhale, contracting your abs tight, then lower into a squat,” Antuna says.
4. “Then drive back up pushing through your big toe and heel, exhaling at the top.”

Prescription:

Reps: 8  Sets: 5  Rest: 2-3 minutes between sets

29. Alternating Lateral Box Jumps

How to Do It:

1. Get a 12-16″ box. Start on one side in a quarter-squat position.
2. Swing your arms down and back up to gain momentum as you jump laterally over the box.
3. As soon as you land, jump back to where you started.
4. Keep jumping rapidly side-to-side over the box.

Prescription:

Reps: 45 seconds  Sets: 5  Rest: 1:30 minutes between sets

30. Dumbbell Deficit Sumo Squat

How to Do It:

1. Place a 75- to 100-lb dumbbell standing up in between two aero steps or benches.
2. Place a foot on either, standing above the dumbbell.
3. Position your feet so they’re just outside your hips and rotated out.
4. Squat down, and place your hands under the top of the dumbbell.
5. Rise, and lift the weight, keeping your arms fully extended.
6. When you lower back down, stop just before the dumbbell touches the floor.

Prescription:

Reps: 10  Sets: 5

31. Swiss Ball Split Squat

How to Do It:

1. Hold a light (15- to 20-pound) kettlebell beneath the chin.
2. Start in a split-squat position, left foot back and top of foot on stability ball, right foot forward, a slight bend in right knee.
3. Keeping chest high, drop left knee toward ground, then reverse for one rep.
4. Do all reps with the right foot on the ball, then switch sides.

Prescription:

Reps: 10-15 each side  Sets: 3 

32. Split Stance Box Jump

How to Do It:

1. Set up 2 boxes, a 20-­inch and a 12-­inch, 2 feet apart.
2. Stand between them. Squat, then explode up, landing on the boxes in a split position, one foot on each box.
3. Most of your weight is in the front foot, on the high box, while the back foot acts to balance you.
4. Try for 2 or 3 sets of 6 to 10 jumps each side.

Prescription:

Reps: 10 each side  Sets: 3

33. Lateral Bound

How to Do It:

1. Stand on your right leg, with your left foot off the ground.
2. Squat slightly on your right leg, then use your leg and glute to jump laterally (to the left).
3. Land on the opposite leg, maintaining balance.
4. Hold for three seconds.
5. Repeat on the other side.

Prescription:

Reps: 3 Bouts: 45-seconds

34. Pistol Squat

How to Do It:

1. Stand on one foot holding dumbbells on your shoulders with elbows pointed out.
2. Squat on one leg until your thighs are parallel to the ground—or as parallel as possible.
3. Return to a standing position using only the leg you’re balancing upon.
4. Do all reps on one side, then switch legs.
5. If this is too challenging, stand parallel to a ledge with one foot hanging off.
6. Extend arms and the free leg out in front of you.
7. Bend your working knee, hinging at hips, to lower into a squat.
8. Keeping your back straight and torso upright, as you try to touch your working hamstring to the calf.
9. Squeeze glutes and drive through heel to stand.
10. Repeat on the other side.

Prescription:

Reps: 8-10 each side  Sets: 3 

35. Explosive Stepup

How to Do It:

1. Place your foot on a box or step that’s 20 inches high while raising the opposite arm forward.
2. Drive your heel into the box and explosively raise your body up so you rise above the box and into the air.
3. At the same time, swing the opposite arm forward.
4. Catch yourself on the box on the descent and lower yourself to the floor slowly.

Prescription:

Reps: 3 (aim for as many reps as possible) Bouts: 45-seconds

36. Quad and Hip Opener

How to Do It:

1. Face a bench and place the bottom of your right foot on it.
2. Lunge and hold the stretch. Now push your right knee onto the bench so your lower leg lies flat and bend forward to feel the stretch.
3. Hold each position at least 10 seconds, then repeat slightly as you lower the whole sequence on the other leg.

Prescription:

Reps: 30 to 60-seconds each side  Bouts: 2

37. Quadruped Rocking

How to Do It:

1. A variation on the yoga child’s pose, improves lower back mobility while also stretching the quads.
2. Get down on all fours and let the lower back sag.
3. Push your hips back as far as you can, holding the lumbar arch.
4. You should feel a stretch in and around the hips.
5. Return to the starting position and repeat.

Prescription:

Reps: 3 Bouts: 60-seconds

38. Squat to Press and Throw

How to Do It:

1. Stand with feet shoulder-width apart and hold a medicine ball at chest level.
2. Squat back and down and extend powerfully through your hips, launching the ball and your body into the air.
3. Let the ball land. Pick up the ball and return to the starting position.

Prescription:

Reps: 8 Sets: 3

39. Low Sled Push

How to Do It:

1. Start with hands on the low crossbar, hips hinged forward slightly.
2. (It should feel like bracing to push a broken-down car along the street.)
3. With back straight and core engaged, drive through balls of feet and push the sled with small, quick steps.

Prescription:

Reps: 4 Bouts: 40-seconds

40. Hang Snatch

How to Do It:

1. Stand with feet shoulder-width apart while holding a barbell straight down in front of you.
2. Keeping your back flat and chest up, push your hips back and down to lower the bar.
3. Explode in one motion, extending hips quickly and pulling the barbell straight up. When the weight reaches maximum height, drop your body underneath and catch it overhead.
4. Lower back to starting position.
5. The power comes from the hips, but your quads help drive the movement.

Prescription:

Reps: 6  Sets: 5

41. Hang Clean to Front-Rack Walking Lunge

How to Do It:

1. Holding a barbell at shoulder width in front of your thighs, bend your hips and knees so that the bar lowers to just above your knees.
2. Now explosively extend your hips as if jumping while at the same time shrugging your shoulders and pulling the bar straight up in front of you.
3. As the bar reaches chest level, quickly slip under the bar and catch it at shoulder level with your upper arms.
4. Complete 10 repetitions.
5. Then step forward into a forward lunge. Continue walking for 20 yards.

Prescription:

Reps: 3 Bouts: 10 20-yards

42. Lateral Hops

How to Do It:

1. Stand with your left foot parallel to tape on the floor (or a line), then lift opposite foot off the ground. Jump over the line on one foot as quickly as possible for 30 seconds. Repeat on the opposite foot.

Prescription:

Reps: 2 Bouts: 30-seconds each side

43. Diagonal Walking Lunges

How to Do It:

1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
2. Step out on a diagonal with one leg, and lower down into a lunge until your rear knee nearly touches the floor and your front thigh is parallel.
3. Step forward with your rear leg, then step out to the side again, creating a zig-zag pattern.

Prescription:

Reps: 20 Sets: 4 Rest: 60 seconds between sets

44. Tuck Jump

How to Do It:

1. Stand with feet shoulder-width apart and toes pointing straight ahead.
2. Jump off the ground and, while in the air, bring your knees to your chest.
3. Land softly with feet straight and knees over the midfoot.

Prescription:

Reps: 3 Bouts: 45-seconds

45. Banded Squat

How to Do It:

1. Stand with feet shoulder-width apart, a mini band above your knees.
2. Squat back and down until your thighs are parallel to the floor.
3. Return to a standing position by pushing through your hips.
4. Keep your knees pushed out against the band so that they do not collapse to the inside as you move.

Prescription:

Reps: 10 Sets: 3

46. Squat Hold

How to Do It:

1. This will test your quads while also building hip stability.
2. Squat and hold the position, depending on your ability for the prescribed number of reps.
3. Think in terms of sitting your hips back and down until your thighs are parallel to the ground.
4. Keep your back straight, not hunched.

Prescription:

Reps: 3 Bouts: 10 to 30-seconds

47. Bear Crawl Pull

How to Do It:

1. Place a harness clipped to the prowler around your waist.
2. Start on all fours, facing away from the prowler, and lift knees off the floor.
3. With left foot moving with right arm and vice versa, bear crawl forward.

Prescription:

Reps: 3 Bouts: 45-seconds

48. Lateral Lunge to Squat

How to Do It:

1. Stand with feet about shoulder width and execute a squat rep to whatever depth feels comfortable while keeping tension in your ankles, knees, and hips.
2. Stand tall, then take a lateral lunge, keeping your toes pointed forward or slightly out.
3. Return to the start position and repeat the sequence, this time side lunging with the opposite leg.

Prescription:

Reps: 15 each side Sets: 3

49. Seated Single-leg Jump Squat

How to Do It:

1. Before you get started, “Find a bench that allows your knee to be bent at 90° while seated to ensure you have proper range of motion,” Antuna says.
2. Sit on the bench and place your hands on your hips, behind your head, or straight out in front of you so you don’t rely on momentum.
3. Lift one foot a few inches off the ground. Lean forward as if you were going to stand, then quickly explode up and off the seat.
4. Land softly on your foot, and lower slowly back down on the bench.
5. Complete all reps on one side, then switch.

Prescription:

Reps: 10 (each side) Sets: 4 Rest: 2 minutes between sets

50. Landmine Reverse Lunge

How to Do It:

1. Stand facing landmine position, barbell in right hand, both arms along torso, to start.
2. Step right foot behind you and drop knee so it hovers above floor, left knee tracking over foot, then reverse to start for 1 rep.
3. Do all reps on right side, then switch sides.

Prescription:

Reps: 12 each side Sets: 3