How to train your quadriceps
The prime movers of every knee extension and squat
Anatomy
The quadriceps are a group of four muscles on the front of the thigh: the rectus femoris (crosses the hip and knee), vastus lateralis (outer sweep), vastus medialis (inner teardrop, important for knee tracking), and vastus intermedius (deepest). Their primary job is extending the knee, straightening the leg, which means they are the dominant muscle in squatting, lunging, and stair-climbing. The rectus femoris also assists hip flexion because it crosses the hip. These are typically the largest muscles in the body and the ones most responsible for leg size and strength.
How to train it
Squats and leg press target the quads through a full range of motion and allow the heaviest loading. Leg extensions isolate the knee-extension function and complement compound work. For hypertrophy, a mix of heavy squats (4–8 reps) and higher-rep leg press or extension work (10–20 reps) across two to three sessions per week produces consistent results. Depth matters. Quarter squats underload the bottom range where the quads work hardest. The most common mistake: letting the heels rise or the knees collapse inward because of insufficient ankle mobility or abductor weakness. Fix those before adding load.
Coaching cues
- Knees track over the second and third toes
- Squat to at least parallel. Depth is non-negotiable
- Drive the floor apart with your feet as you stand
- Stay upright. Chest up, do not fold forward
Staple quadriceps exercises
Barbell Squat
MachineLeg Press
MachineLeg Extensions
BarbellFront Barbell Squat
DumbbellDumbbell Lunges
All quadriceps exercises (150)
- Air Bike (machine)
- All Fours Quad Stretch
- Alternate Leg Diagonal Bound
- Backward Drag
- Barbell Full Squat
- Barbell Hack Squat
- Barbell Lunge
- Barbell Side Split Squat
- Barbell Squat
- Barbell Squat To A Bench
- Barbell Step Ups
- Barbell Walking Lunge
- Bear Crawl Sled Drags
- Bench Jump
- Bench Sprint
- Bicycling
- Bicycling, Stationary
- Bodyweight Squat
- Bodyweight Walking Lunge
- Box Squat
- Box Squat with Bands
- Box Squat with Chains
- Cable Deadlifts
- Cable Hip Adduction
- Car Deadlift
- Chair Squat
- Clean from Blocks
- Clean Pull
- Conan's Wheel
- Depth Jump Leap
- Double Leg Butt Kick
- Dumbbell Lunges
- Dumbbell Rear Lunge
- Dumbbell Seated Box Jump
- Dumbbell Squat
- Dumbbell Squat To A Bench
- Dumbbell Step Ups
- Elevated Back Lunge
- Elliptical Trainer
- Fast Skipping
- Frankenstein Squat
- Freehand Jump Squat
- Frog Hops
- Front Barbell Squat
- Front Barbell Squat To A Bench
- Front Cone Hops (or hurdle hops)
- Front Squat (Clean Grip)
- Front Squats With Two Kettlebells
- Goblet Squat
- Hack Squat
- Hang Clean
- Hang Clean - Below the Knees
- Heaving Snatch Balance
- Hip Flexion with Band
- Intermediate Hip Flexor and Quad Stretch
- Iron Crosses (stretch)
- Jefferson Squats
- Jerk Dip Squat
- Jogging, Treadmill
- Kettlebell Pistol Squat
- Kneeling Hip Flexor
- Leg Extensions
- Leg Press
- Leverage Deadlift
- Linear Depth Jump
- Looking At Ceiling
- Lunge Sprint
- Lying Machine Squat
- Lying Prone Quadriceps
- Mountain Climbers
- Narrow Stance Hack Squats
- Narrow Stance Leg Press
- Narrow Stance Squats
- Olympic Squat
- On Your Side Quad Stretch
- On-Your-Back Quad Stretch
- One Half Locust
- One Leg Barbell Squat
- One-Arm Overhead Kettlebell Squats
- One-Arm Side Deadlift
- Overhead Squat
- Plie Dumbbell Squat
- Power Jerk
- Power Snatch from Blocks
- Quad Stretch
- Quadriceps-SMR
- Quick Leap
- Rear Leg Raises
- Recumbent Bike
- Reverse Band Box Squat
- Reverse Band Power Squat
- Rickshaw Deadlift
- Rocket Jump
- Rope Jumping
- Rowing, Stationary
- Running, Treadmill
- Sandbag Load
- Scissors Jump
- Side Hop-Sprint
- Side Standing Long Jump
- Side to Side Box Shuffle
- Single Leg Butt Kick
- Single Leg Push-off
- Single-Cone Sprint Drill
- Single-Leg High Box Squat
- Single-Leg Hop Progression
- Single-Leg Lateral Hop
- Single-Leg Leg Extension
- Single-Leg Stride Jump
- Sit Squats
- Skating
- Sled Drag - Harness
- Sled Push
- Smith Machine Leg Press
- Smith Machine Pistol Squat
- Smith Machine Squat
- Smith Single-Leg Split Squat
- Snatch
- Snatch Balance
- Snatch from Blocks
- Speed Box Squat
- Speed Squats
- Split Clean
- Split Jerk
- Split Jump
- Split Squat with Dumbbells
- Squat Jerk
- Squat with Bands
- Squat with Chains
- Squat with Plate Movers
- Squats - With Bands
- Stairmaster
- Standing Elevated Quad Stretch
- Standing Hip Flexors
- Standing Long Jump
- Star Jump
- Step Mill
- Stride Jump Crossover
- Suspended Split Squat
- Tire Flip
- Trail Running/Walking
- Trap Bar Deadlift
- Walking, Treadmill
- Wall Sit
- Weighted Jump Squat
- Weighted Sissy Squat
- Weighted Squat
- Wide Stance Barbell Squat
- Yoke Walk
- Zercher Squats
Train it with MyoAmigo
MyoAmigo's MyoMap heatmap shows your quadriceps volume against an evidence-based weekly band, so you can see at a glance whether you're under-training it. See also how many sets per muscle per week and the training guides.
