The Best Quads Exercises

Top Exercises

Bodyweight Overhead Squat

Intermediate / Bodyweight-only / Quads / squat

A challenging mobility and strength exercise. It requires exceptional thoracic, hip, and ankle mobility to maintain an upright posture with arms overhead.

Bodyweight Rear Lunge

Beginner / Bodyweight-only / Quads / lunge

A foundational unilateral leg exercise. Stepping backward emphasizes the glutes and hamstrings while being more shoulder and knee-friendly than forward lunges.

Bodyweight Kneeling Sissy Squat

Beginner / Bodyweight-only / Quads / squat

A quad-dominant isolation exercise. It places high tension on the quadriceps by using a leaning-back motion while kneeling.

Bench Squat

Beginner / Dumbbells / Quads / squat

A squat variation that uses a bench to ensure consistent depth. It builds confidence and proper mechanics while targeting the quads and glutes.

Barbell Squat 2 Sec Hold

Beginner / Barbell / Quads / squat

A variation of the barbell squat that incorporates an isometric pause at the bottom. It builds explosive power and core stability by eliminating momentum.

Barbell Jump Squat

Intermediate / Barbell / Quads / squat

A plyometric exercise for explosive lower-body power. It improves vertical leap and fast-twitch fiber recruitment in the quads and glutes.

Barbell Full Squat

Beginner / Barbell / Quads / squat

The ultimate lower-body builder. Performing the squat through a full range of motion maximizes glute and quad recruitment while building functional mobility.