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.

The Frankenstein squat is a type of squat where you keep the barbell in front of you with your arms reaching straight out. It strengthens your legs and hips while helping you stand tall and keep your tummy muscles strong.

The glute bridge march is a bodyweight exercise that strengthens your bottom and leg muscles. You hold your body in a bridge shape and lift your knees one at a time, just like you are marching in place.

This bodyweight exercise works your bottom, legs, and thighs. You bend at your hips and move your joined hands in a circle shape toward your toes. It helps your lower body move better and stay flexible.

Stand with your feet apart and bend forward at your waist. Hold your hands together behind your legs. Move your arms in a big circle to touch your toes. This works your bottom and stretches your lower body.

This bodyweight exercise involves squatting down low and wrapping your arms around your knees. It focuses on your bottom muscles while also working the front and back of your legs.

This is a leg stretch that uses a rope to help you. It works on the muscles in your hips and the front of your thighs. This exercise helps your upper legs move more easily.

The iron cross stretch is a moving exercise that works your bottom muscles while stretching the front and back of your thighs. You lie on your back, lift your legs, and twist them gently from side to side to try and touch the ground. This helps your hips and lower back move more easily.

The Jack Burpee is a fast, full-body exercise. It combines a squat, a push-up, and a big jump into one movement. This exercise gets your heart beating fast and strengthens many muscles at the same time.

This is a simple exercise where you move your whole body. You jump your feet apart while lifting your arms up, then jump back to how you started. It makes your heart beat faster and works your leg muscles.

The jump squat is a jumping exercise that focuses on your glutes but also strengthens your thighs and calves. You bend down low and then jump up high with a burst of energy. This movement is great for building powerful leg muscles.

This is a high-energy leg exercise that builds power. It works your butt, thighs, and calves. You squat down, jump up fast, and land gently to do it again.

This is a leg exercise that makes your bottom, legs, and tummy strong. You hold a weight at your chest, sit down like you are sitting in a chair, and then stand back up.

The kettlebell goblet squat is a leg exercise that strengthens your glutes, thighs, and calves. You hold a kettlebell against your chest while squatting, which helps build muscle and teaches you how to squat correctly.

This active exercise mainly strengthens the back of your legs, but also works your butt and front thigh muscles. You swing a kettlebell from between your legs up to your shoulder. You need to move your hips fast and use careful movements to do it safely.

This is a leg exercise where you do a lunge and pass a weight under your thigh. It helps improve your balance and makes your lower body stronger.

This is a very hard squat done on just one leg while holding a kettlebell. It makes your leg and bottom muscles much stronger. You need very good balance and strength to do this. You should already be good at one-legged squats before adding the weight.

This exercise mixes a squat with an overhead press. It works your shoulder muscles along with your legs and stomach. You need to be strong and have some practice holding a kettlebell to do it right.

The kettlebell Turkish get up (squat style) is a hard exercise for your whole body. It mostly works your bottom muscles, but also makes your legs and stomach strong. You need good balance and strength to do it because it has many steps.

The kick out sit is a simple bodyweight exercise for your legs. It works your hamstrings, quadriceps, and glutes. To do it, you sit on the edge of a seat, straighten your legs out in front of you, and then bring them back in.

This is a fast-moving lower body exercise for your butt, thighs, and calves. You start on your knees with a bar on your upper back, then jump up quickly into the air.

This exercise uses a long bar attached to the floor. It targets your stomach muscles and sides as you swing the bar back and forth. You use your hips and legs to stay strong and balanced while you twist.

This is a machine exercise that strengthens your legs. It focuses mostly on the front thigh muscles, but also works the back of the thighs and your bottom. You push a foot plate with one leg at a time, which helps you build strength safely.

This exercise uses a machine to work your glutes, hamstrings, and thigh muscles. The machine guides your movement and keeps you steady, making it a safe and simple workout for almost anyone.

This is a lower body exercise done on a machine. It mainly strengthens your butt muscles (glutes), but also works your thighs and calves. Because you push the weight using only one leg at a time, it helps build strength and balance on that specific side.

This exercise uses a machine to make the front of your thigh muscles stronger. You straighten your knees to push a weight up, then slowly lower it back down.

This is an isolation exercise for your calf muscles. You do it while sitting on a leg press machine. You push the weight with your toes and then let your heels drop down to work the lower legs.

This is an active leg exercise that mixes a normal lunge with a jump. It works your butt muscles, along with your thighs and calves. You need to balance well and use strong, quick movements to do it.

This exercise mixes stepping forward with turning your upper body. It works your tummy muscles, front leg muscles, bottom, and back leg muscles. It helps with balance and makes your legs and middle body stronger.

A simple stretch you do while lying on your side to make your thigh muscles loose and flexible.

The march sit (wall) is a bodyweight exercise for your lower body. It works your bottom, thighs, and legs. You hold a sitting position against a wall while lifting your knees one at a time, like you are marching.

The one leg squat, or pistol squat, is a hard leg exercise. It works your bottom, thighs, and calves. You need good balance and strength to lower yourself on one leg while holding the other leg straight in the air.

This is a moving bodyweight exercise that mixes a normal push-up with a side leg kick. It works your butt muscles and also uses your legs, including the front and back of your thighs and your calves. This movement tests how strong your upper body is, helps your core stay steady, improves coordination, and helps your lower body move better.

This is a moving bodyweight exercise that works your stomach muscles, legs, and shoulders all at once. By stepping back into a lunge while reaching your arms up, you build strength in your lower body, improve your balance, and help your shoulders move better.

This is a simple stretch for the lower leg muscles. It uses a rope to help pull your foot back, which lengthens the calf and the deep muscle behind the shin bone.

The Potty Squat is a simple leg exercise that uses only your body weight. It strengthens your stomach, thighs, and bottom. To do it, you squat down just like you are sitting in a chair, keeping your chest up and back straight, then stand back up.

This bodyweight exercise works your butt muscles while you hold onto something steady for balance. It is a good choice for beginners who want to build leg strength and learn the right way to squat.

The power clean is a fast exercise where you lift a weighted bar from the floor to your shoulders in one quick motion. It works the muscles in your legs and bottom. You need strength and practice to do this move correctly.

This exercise mixes a push-up with running in place while on your hands. It works your upper body and makes your heart beat faster.

This exercise mixes a regular push-up with a sideways leg kick. It works your arms, chest, and tummy while also using your legs and butt muscles. You need good balance and careful movement to do it right.

This exercise uses your own body weight to strengthen your legs. It mainly works the front of your thighs, but also helps your hamstrings and butt. You can do this basic movement anywhere without any equipment.

Quick Feet v. 2 is an exercise where you move your feet up and down very fast while staying in one spot. It helps you get faster and move more easily. This movement works your thigh muscles and also uses your lower legs.

This bodyweight exercise works your glutes and stretches your hamstrings and thigh muscles. You start by kneeling, then lean forward and push your hips back and up to stretch your lower body.

This exercise helps you stretch your bottom and legs using a roller. It targets your glutes while also working on your hamstrings and quadriceps. It is an easy movement that uses the roller for support.

This exercise helps loosen your bottom muscles and stretches your legs (both the back and front thigh muscles). It uses a foam roller to relax tight areas and help your hips move more easily.

Running is a great exercise for your heart. You can jog in one spot or run a distance. It makes your heart stronger and uses the muscles in your legs.

Running in place is a simple exercise that makes your heart beat faster and helps you run longer. You do not need any special tools to do it. You can do it anywhere, and it is easy for almost anyone to try.

This simple exercise uses your own body weight to stretch your leg muscles. It focuses mainly on the back of your thighs, called the hamstrings. It also works on your calves and the front of your thighs. To do it, simply step forward, bend your front knee, and keep your back leg straight.

Scissor jumps are a fast jumping exercise that gets your heart beating faster. You jump up and cross your legs over each other while in the air. This moves your body quickly and helps your legs get stronger.

This is a flexibility exercise for the back of your legs. To do it, sit on the floor with your legs spread wide apart, pull your toes back, and lean your body forward from your hips.

The semi squat jump is a high-energy exercise that boosts heart health while strengthening your thighs, hamstrings, and calves. By combining a shallow squat with a powerful jump, it helps build lower body strength and improves how well you move.

This is a heart exercise where you run using fast, tiny steps. You can do it standing in one spot or moving forward. It helps your heart and uses your leg muscles, like your thighs and calves.

This bodyweight exercise makes your outer thighs and hips stronger. It also helps your butt and leg muscles work better. It is used to build strength, help you move easily, or heal injuries.

This bodyweight exercise works your bottom muscles, as well as the front and back of your legs. It helps you get stronger on one side and improves your balance by making you lift your hips while keeping one leg straight.

This bodyweight exercise works your leg muscles, mainly the back of your thighs. It also helps your bottom and front thigh muscles. You do it by sliding one foot backward on a platform while keeping your balance and holding your tummy muscles tight.

The pistol squat is a hard lower body exercise. It works your bottom, thighs, and calves. You need a lot of strength, balance, and flexibility to do it right. It is best for people who are already very fit.

The sissy squat is a hard exercise that uses your body weight to make the front of your thighs strong. You must bend your knees deeply and lean back while balancing, often holding onto something. It helps you build strong legs and control your body.

Skater hops are a side-to-side jumping movement that works your heart and your leg muscles. You move just like an ice skater, which helps you get better at balancing and moving quickly.

This bodyweight exercise moves like a skier. You jump sideways from one foot to the other. It helps your heart and strengthens your legs.

The Smith chair squat is a leg workout done on a Smith machine. It works your thigh muscles the most, but also helps your bottom and the back of your legs. The machine guides the bar in a straight line, which helps you stay steady. This makes it a good choice for beginners learning how to squat or for anyone wanting a safer option than heavy free weights.

This is a lower body exercise done on a Smith machine. It mostly works your butt muscles, but also uses your legs and lower back. Because the machine moves the bar in a straight line for you, it helps you stay steady and learn the movement easily.

This lower-body exercise is done on a Smith machine. It targets your glutes, quads, hamstrings, calves, and core muscles. The "clean grip" style requires flexible shoulders and wrists. You must use proper form to keep your balance and stay safe.

This is a leg exercise done on a machine that holds the weight for you. It mainly works your butt muscles, but also makes your thighs and calves stronger. Because the machine helps you balance, it is easier than holding a heavy bar by yourself, but you still need to be careful and keep your tummy muscles tight.

The Smith hack squat is a leg exercise done on a Smith machine. It mainly works your butt muscles, but also helps your front thighs, back thighs, and lower legs. You do it by squatting while the bar rests on your shoulders to help you stay steady.

This lower-body exercise is done while sitting on a machine. You push a flat plate away from you using your legs. It mainly works your butt muscles, but also helps your thighs and calves.

The Smith Low Bar Squat is a leg exercise done on a machine that holds the weight steady. It mainly targets your glutes (bottom muscles), while also working your front thighs, back thighs, and calves. Because the machine helps with balance, it is great for beginners learning to squat, but it still provides a tough workout to build strength.

This is a leg exercise done on a Smith machine. It works your thigh muscles, as well as your butt and the back of your legs. You need to balance on one leg while your other foot rests on a bench behind you.

The Smith sprint lunge is a lower body exercise done on a Smith machine. It works your glutes, thighs, and calves. You do it by placing one foot behind you on the bar and bending your knees to lower down. This movement helps improve your balance and strength.

The smith squat is a lower body exercise done on a Smith machine. It mainly works your glutes, but also helps your thighs and calves. The machine guides the bar in a straight line, which helps you stay steady. This makes it a good choice if you are learning how to squat or want to focus on your muscles without needing to balance a loose bar.

The Smith Sumo Squat is a leg exercise done on a Smith machine. It mainly works your butt muscles, but also helps your front thigh muscles, back thigh muscles, and calves. You stand with your feet far apart and use the machine's guided bar to help you squat safely while you build strength.

This is a powerful Olympic weightlifting exercise. It builds speed and strength in your legs and bottom. To do it safely, you need good balance and the right technique.

Split squats are a leg exercise that mainly works the front of your thighs, while also using your butt and the back of your legs. To do this move, you step one foot forward and lower your body until your front leg is flat like a table, then push back up to where you started.

The squat jerk is a hard weightlifting move that mixes a squat and a jerk. It needs speed, balance, and power. It mainly works your front thigh muscles, but also uses your bottom, back of legs, calves, and tummy muscles.

This exercise works your thighs, hips, and butt muscles. Because the ball is wobbly, it forces you to balance, making your stomach muscles work harder than a regular squat.

This bodyweight exercise mixes a standard squat with reaching your arms up high. It works your thigh muscles and also uses your hips, back of legs, and stomach muscles. Doing this helps make your lower body stronger and improves how well you move and balance.

This bodyweight move combines a normal squat with reaching up and twisting your body. It works your legs, bottom, and tummy muscles. It helps make your lower body strong and helps you move and turn better.

The star jump is a jumping exercise that makes your heart beat faster. You jump up high and stretch your arms and legs wide to look like a star. It strengthens your heart and your leg muscles.

This exercise is a workout on an indoor bike that helps your heart and lungs. It also strengthens your leg muscles, like your thighs and calves. To do it, you pedal at a steady speed, change how hard it is to push, and sit up straight while you ride.

This is a heart-healthy exercise done on a stationary bike machine. It works your heart and your leg muscles. To do it, you pedal at a steady speed. You can also change the settings to make the pedaling harder if you want.

This lower body exercise uses hanging straps and your own body weight. It mainly strengthens the front of your thighs, but also works your bottom and the back of your legs. It helps improve your balance and coordination.

This is a bodyweight exercise that mainly works your butt muscles, but also helps your legs. You lie on your stomach, lift your chest and legs off the floor, and kick your feet up and down like you are swimming.

The tire flip is a big move that uses your whole body. It mainly works your butt muscles but also uses your legs and tummy. You must lift and turn over a heavy tire. This takes strength and careful skill to stay safe.

The trap bar deadlift is a leg exercise that works your bottom, legs, and lower back. You use a special shaped bar that lets you stand up straighter. This position is often more comfortable for your back than using a straight bar.

This exercise uses an elliptical machine to get your heart pumping. It moves like walking or running but is very gentle on your knees and joints. It helps make your heart, legs, and bottom stronger.

This moving exercise mixes high knee lifts with forward steps. It works your heart and leg muscles, including your thighs and bottom. You do not need any weights to do it. It helps with your heart health, balance, and leg strength.

This is a simple bodyweight exercise that builds strong legs and a strong bottom. You walk forward by taking long steps and lowering your body down with each step. It helps you improve your balance and coordination while strengthening your lower body.

Walking on an incline treadmill is a heart exercise done on a machine tilted upward. This tilt makes the walking harder. It works your heart and leg muscles, including the front and back of your thighs and your calves.

This exercise uses a machine that moves like a never-ending staircase. It is good for your heart and helps strengthen the muscles in your legs.

The weighted cossack squat is a lower-body exercise that works your legs and glutes. It involves holding a weight while balancing on one leg and squatting down low to the side. This move helps improve your strength, flexibility, and balance.

This exercise mixes a regular lunge with swinging weights. It mainly works your butt muscles, but also helps your thighs and calves. Moving your arms while you lunge makes it harder to balance.

This is a tough leg workout that mostly builds the muscles on the front of your thighs. It also works your bottom and the back of your legs. You need good balance and strength to do it right, especially when holding extra weight.

This exercise works the muscles in your legs and bottom. You hold a weight while doing a squat. The weight makes the exercise harder and helps you build strength.

This is a leg exercise using weights that makes your bottom and thigh muscles stronger. To do it, you hold weights and take a big step forward, bending your knees down. Then, you push yourself back up and do the same thing with the other leg.

This exercise works your heart, abs, and legs all at once. You start in a stiff plank shape and roll a wheel forward and backward. It builds muscle strength and helps you move with better control.

Wind sprints are short, fast runs that help you run faster and improve your heart health. They use your stomach muscles to keep you steady while working your leg muscles.

This active stretch works your leg muscles, including the hamstrings and glutes. It uses a lunge, a twist, and a deep stretch to help you move better and feel more flexible.