Quads Exercises

This exercise works your tummy muscles, hips, and thighs. You lie on your back and lift your straight legs up. Then, you lower them very fast—like a throw—and lift them up again. People often do this with a partner helping them.

This is a simple stretch for the front of your thigh called the quadriceps. You lie on your stomach and gently pull your foot toward your bottom to feel the stretch.

This exercise is balancing on one leg on a wobbly board. It makes your stomach and leg muscles work hard to keep you steady. It mainly strengthens the front of your thighs but also works your calves, back of your thighs, and bottom.

This exercise strengthens your butt muscles and helps your hips move better. You perform it by lying on your back with a stretchy band around your feet. You then push your knees out to the sides while keeping your feet touching each other.

This exercise works your butt muscles and helps your hips move better. You sit on a chair with a stretchy band around your legs and push your knees out against the band.

The band squat is a leg exercise that uses a resistance band around your thighs to work your glutes. It also strengthens the front and back of your legs and your calves. This movement helps build lower body strength and improves stability.

This exercise works your bottom, legs, and back at the same time. It mixes a squat with a pulling motion using a stretchy band. This helps make your upper and lower body strong.

This is a leg exercise using a barbell that rests on your chest. It mainly strengthens your front thigh muscles, but also works your back thighs, bottom, and calves. To do it, you must balance the weight on your front and squat down, which helps build a strong core.

This lower body exercise uses a barbell to work your glutes, front thigh muscles, and back thigh muscles. Your core muscles help you stay balanced. You hold the bar on the front of your shoulders using a specific grip. This move requires you to be strong and flexible.

The barbell full squat is a lower body exercise that builds strength in your legs and hips. It also works your stomach muscles to keep you steady. To do it, you rest a heavy bar on your upper back and squat down, balancing carefully as you move.

This is a leg exercise where you hold a heavy bar on your upper back. It makes your bottom and leg muscles strong. You lower yourself down like you are sitting in a chair, and then you stand back up.

This is a lower body exercise where you hold a barbell inside the bends of your elbows. It works your butt, legs, and stomach muscles. You need a strong core to stay steady because of where you hold the bar.

This is a fast and powerful leg exercise performed with a barbell on your upper back. It mixes a standard squat with a big, explosive jump. This movement strengthens your legs and hips while helping you build speed and power.

This lower body exercise works your bottom, thighs, and calves. You hold a barbell across your upper back and step to the side. It uses strength, balance, and coordination.

This is a lower body exercise that strengthens your bottom, thighs, and legs. You hold the barbell lower on your back, across your shoulder muscles. It requires good focus, a strong tummy, and moving your hips correctly.

The barbell lunge is a powerful leg exercise that builds strength in your thighs, bottom, and calves. You perform it by resting a weighted bar on your upper back, stepping one foot forward, and lowering your hips before pushing back up to a standing position.

This exercise works your bottom, front thigh muscles, and the back of your legs. You lie flat on your back on a bench with a barbell resting on your hips. Then, you use your bottom muscles to push your hips up.

This is a one-handed lifting exercise. It works your legs, lower back, and butt muscles. You hold a barbell at your side and lower it down and up. This movement tests your balance, grip, and stomach strength.

This is a hard leg exercise using a barbell. You balance on one leg and squat down while holding the bar on your back. It strengthens your thigh muscles and requires good balance.

This is a leg exercise that builds strength in your bottom and thighs. You hold a weighted bar on your back, step one foot behind you, and lower your hips before standing back up.

This exercise is a squat done on your knees. It works the front of your legs, your bottom, and the back of your legs. You need a strong tummy and good balance to hold the bar safely.

This exercise works your calf muscles and the front of your lower legs. You stand holding a bar on your shoulders, then lift your heels up high. After lowering your heels, you rock back to lift your toes up off the ground.

This is a leg exercise for your butt and thighs. You hold a heavy bar on your back and step up onto a box or bench.

This exercise is a strong lift that works your butt muscles. It also uses your leg muscles and lower back. You stand with your feet wide apart and lift the weight using your hips and legs.

This is a jumping exercise that strengthens your calves and tests your balance. You jump up onto a box and stand still on just one leg. It also works your thigh and bottom muscles.

This exercise works your whole body at once. It mixes a squat, a push-up, and a jump all together. It makes your heart beat faster and helps your muscles get stronger.

This exercise uses a cable machine to strengthen your butt muscles, along with your legs and lower back. You start by bending at your hips to hold the cable, then you straighten your body to stand up tall.

This exercise strengthens the muscles on the inner side of your thigh. You use a cable machine to pull your leg across your body, which helps tone and build up your adductor muscles.

A simple chair exercise to stretch your thigh muscles. While sitting, straighten one leg out and lean forward to feel the stretch.

This bodyweight exercise targets your calves, thighs, and hamstrings. By balancing on the balls of your feet and rotating your bent knees in circles, you can help loosen up your lower legs and improve flexibility.

This lower body exercise focuses on your bottom, thighs, and legs. You hold a dumbbell and squat down until your bottom touches a bench behind you to make sure you go deep enough and keep good form.

The dumbbell burpee is a tough exercise for your whole body. It mixes a squat, a push-up, and a lift over your head with dumbbells. It makes your heart beat faster and works many muscles at once, like your legs, arms, and stomach.

The dumbbell goblet squat is a leg exercise that strengthens your thighs, hips, and bottom. You hold a dumbbell against your chest and squat down. This helps you get stronger and learn the right way to squat.

This lower-body exercise strengthens your legs and bottom. You hold weights in your hands while stepping forward and lowering your hips. Then, you push back to where you started and switch to the other leg.

This exercise combines stepping forward into a lunge with lifting weights for your arms. It strengthens your leg muscles and arm muscles at the same time.

This is a tough leg exercise where you squat on one leg while holding weights. It works your bottom, thighs, and calves very hard. You need good balance and strength to do this move safely.

The dumbbell squat is a leg exercise that strengthens your bottom and thigh muscles. You do it by holding a weight in each hand and lowering your body down and up.

This exercise mixes a step-up with balancing on one leg and curling weights. It works your arm muscles and uses your legs and tummy muscles to help you stay steady.

This exercise works your lower body, specifically your butt and leg muscles. You hold weights in your hands while stepping onto a box or bench. This adds weight to the movement and helps improve your balance and coordination.

This is a leg exercise where you hold weights and step onto a box or platform. It works your thighs, hips, and calves. It helps build strength in your lower body and improves your balance.

This is a lower body exercise that works your thighs, hips, and calves. You hold a weight in each hand and step up onto a bench. It helps you build strength and improves your balance.

This lower-body exercise builds strong glutes while also working your thighs and core. It combines a wide-stance squat with a hip-bending motion, using a dumbbell to create resistance.

This lower body exercise works your front thigh muscles, along with your butt and the back of your legs. You hold a weight in each hand by your sides while squatting down. This helps build leg strength and improves your balance.

This exercise uses a stability ball to stretch your hip flexors and work your glutes. It also uses your thigh muscles. You need good balance and flexibility to do it, but it is easy enough for most people.

This exercise works your calf muscles. You stand with a big ball between your back and a wall while holding weights. Then, you lift your heels up and down.

This exercise strengthens your lower leg muscles (calves). You hold a weight in each hand while leaning your back against a large exercise ball on the wall. To help your legs work better together, you also squeeze a small tennis ball tightly between your ankles.

This exercise strengthens your lower legs. You perform it by lifting your heels while leaning against a wall with a large ball behind your back. You also squeeze a small tennis ball between your knees and hold weights in your hands to make it harder.

Lie on your stomach on a stability ball. Lift one leg straight back and turn it outward while keeping the rest of your body still. This exercise strengthens your bottom and helps you balance.

This exercise involves walking while holding a weight in each hand. It works your legs, arms, and stomach muscles. It helps make your grip stronger, keeps your body steady, and improves your overall fitness.

This is a jumping exercise that strengthens your thigh muscles, calves, and bottom. To do it, you squat down, jump forward with power, and land gently before doing it again.