Quadriceps exercises

46 movements that train the quadriceps, from Dietly’s training catalogue. Each one carries a demo clip, the muscle it targets and a set, rep and rest scheme to start from.

• Alternate Heel Touch Side Kick SquatGluteus MaximusBeginnerBody weight
• Alternate Sprinter LungeGluteus MaximusBeginnerBody weight
• Band Seated Leg ExtensionQuadricepsBeginnerBand
• Band Split SquatGluteus MaximusIntermediateBand
• Barbell Bench SquatGluteus MaximusIntermediateBarbell
• Barbell Clean-grip Front SquatGluteus MaximusAdvancedBarbell
• Barbell Curtsey LungeGluteus MaximusIntermediateBarbell
• Barbell Front Bench SquatGluteus MaximusIntermediateBarbell
• Barbell Front Chest SquatGluteus MaximusIntermediateBarbell
• Barbell Front Rack LungeGluteus MaximusIntermediateBarbell
• Barbell Full Squat (Back Pov)Gluteus MaximusIntermediateBarbell
• Barbell Full Squat (Side Pov)Gluteus MaximusIntermediateBarbell
• Barbell Full squat (With Rack)Gluteus MaximusIntermediateBarbell
• Barbell Full Squat (Without Weight)Gluteus MaximusIntermediateBarbell
• Barbell Jefferson SquatGluteus MaximusIntermediateBarbell
• Barbell Jump SquatGluteus MaximusIntermediateBarbell
• Barbell LungeGluteus MaximusIntermediateBarbell
• Barbell Narrow Stance SquatGluteus MaximusIntermediateBarbell
• Barbell One Arm Side DeadliftGluteus MaximusIntermediateBarbell
• Barbell One Leg SquatQuadricepsIntermediateBarbell
• Barbell Overhead LungeGluteus MaximusIntermediateBarbell
• Barbell Overhead SquatQuadricepsIntermediateBarbell
• Barbell Rear LungeGluteus MaximusIntermediateBarbell
• Barbell Rear Lunge (Version 2)Gluteus MaximusIntermediateBarbell
• Barbell Rear Lunge (Without Weight)Gluteus MaximusIntermediateBarbell
• Barbell Side Split Squat (Version 2)Gluteus MaximusIntermediateBarbell
• Barbell Split SquatGluteus MaximusIntermediateBarbell
• Barbell SquatGluteus MaximusIntermediateBarbell
• Barbell Squat (On Knees)QuadricepsIntermediateBarbell
• Barbell Squat 2 sec HoldGluteus MaximusIntermediateBarbell
• Barbell Step-upGluteus MaximusIntermediateBarbell
• Barbell sumo squatGluteus MaximusIntermediateBarbell
• Barbell ThrusterDeltoid AnteriorIntermediateBarbell
• Barbell Wide SquatQuadricepsIntermediateBarbell
• Bench SquatGluteus MaximusIntermediateDumbbell
• Bodyweight Kneeling Sissy SquatQuadricepsBeginnerBody weight
• Bodyweight Overhead SquatGluteus MaximusBeginnerBody weight
• Bodyweight Pulse SquatGluteus MaximusBeginnerBody weight
• Bodyweight Rear LungeGluteus MaximusBeginnerBody weight
• Bodyweight Step-up on StepboxGluteus MaximusBeginnerBody weight
• Bodyweight Wall SquatGluteus MaximusBeginnerBody weight
• Bulgarian Split SquatGluteus MaximusBeginnerBody weight
• Cable Assisted Inverse Leg CurlHamstringsBeginnerCable
• Cable DeadliftGluteus MaximusIntermediateCable
• Ceiling Look StretchQuadricepsBeginnerBody weight
• Cossack SquatsGluteus MaximusBeginnerBody weight

Exercise demonstrations courtesy of Gym Visual. Set and rep schemes are a starting point, not a prescription — see a qualified professional before starting a new exercise program.