About quads
The quadriceps is a group of four muscles on the front of the thigh. They straighten the knee, so they drive every squat, lunge, leg press and step-up, and they take much of the load in walking, cycling and climbing.
Choosing between these exercises
Squats and leg presses train the quads together with the glutes, lunges and step-ups do it one leg at a time, and leg extensions isolate the quads with no hip involvement. Bodyweight squats, goblet squats and machines let you learn depth and knee tracking before you add a barbell. The list also includes cycling, hiking and a quad stretch.
At a glance
| Guides | 19 |
|---|---|
| Equipment | machines (5), bodyweight moves (3), cardio (3), dumbbells (3), barbell lifts (2), kettlebells (1), mobility drills (1), other equipment (1) |
| Levels | 16 beginner, 3 intermediate |
| Movement patterns | Squat (6), Lunge (5), General movement (4), Knee extension (4) |
| Most common supporting muscles | glutes (18), adductors (7), calves (3), glute med (3) |
Where to start
These guides are rated beginner level: Bodyweight squat, Kettlebell goblet squat, Dumbbell split squat, Dumbbell reverse lunge, Dumbbell step-up and Bodyweight reverse lunge.
All 19 guides
Grouped by movement pattern. Each line shows the equipment, the level and the supporting muscles from that guide.
Squat (6)
- Bodyweight squat — Bodyweight / calisthenics, beginner; also works glutes and adductors
- Kettlebell goblet squat — Kettlebell, beginner; also works glutes, adductors and abs
- Machine pendulum squat — Machines, beginner; also works glutes
- Smith machine squat — Machines, beginner; also works glutes
- Barbell back squat — Barbell, intermediate; also works glutes, adductors and lower back
- Barbell front squat — Barbell, intermediate; also works glutes, adductors, lower back and abs
Lunge (5)
- Bodyweight reverse lunge — Bodyweight / calisthenics, beginner; also works glutes and adductors
- Dumbbell reverse lunge — Dumbbell, beginner; also works glutes, adductors and glute med
- Dumbbell split squat — Dumbbell, beginner; also works glutes, adductors and glute med
- Dumbbell step-up — Dumbbell, beginner; also works glutes, glute med and hamstrings
- Bodyweight step-up — Bodyweight / calisthenics, intermediate; also works glutes
General movement (4)
- Outdoor cycling — Cardio / conditioning, beginner; also works glutes and calves
- Outdoor hiking — Cardio / conditioning, beginner; also works glutes and calves
- Quad stretch — Mobility, beginner; also works hip flexors
- Stationary bike — Cardio / conditioning, beginner; also works calves, glutes, hamstrings and soleus
Knee extension (4)
- Isometric knee extension — Other equipment, beginner; also works glutes
- Machine leg extension — Machines, beginner; also works glutes
- Machine pin loaded leg extension — Machines, beginner; also works glutes
- Machine plate loaded leg extension — Machines, beginner; also works glutes
Common questions
How many quad exercises does One Fitness Hub explain?
19 guides in the Workout Explorer train quads as their main muscle, each with numbered steps, form cues and common mistakes. They cover machines, bodyweight moves, cardio, dumbbells, barbell lifts, kettlebells, mobility drills and other equipment.
Which quad exercises are best for beginners?
16 of the 19 guides are rated beginner level, including Bodyweight squat, Kettlebell goblet squat, Dumbbell split squat and Dumbbell reverse lunge. Read the steps and cues first, and start gently.
What equipment do I need for quad exercises?
The guides use machines, bodyweight moves, cardio, dumbbells, barbell lifts, kettlebells, mobility drills and other equipment. 3 of them are bodyweight movements.
More exercise guides by muscle and equipment
Browse every guide in the Workout Explorer. Search all 178 guides, watch the demonstrations and compare two exercises side by side.
By muscle
- Chest exercises
- Front delt exercises
- Lat exercises
- Quad exercises
- Glute exercises
- Hamstring exercises
- Biceps exercises
- Triceps exercises
- Calf exercises
- Rear delt exercises
- Ab exercises
- Oblique exercises
By equipment
- Barbell exercises
- Dumbbell exercises
- Cable exercises
- Bodyweight exercises
- Gym machine exercises
- Cardio exercises
- Mobility exercises
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.