Training your quads is a essential part of growing and shaping your legs. Whether you are a training fanatic or designing your first training plan, the exercises below will help you meet your fitness goals.
squat jerk
To perform the squat jerk exercise, start by positioning yourself in front of a barbell that is resting on a rack at chest height. Stand with your feet shoulder-width apart and your toes slightly pointed outwards.
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Lift the barbell off the rack and let it rest on your upper chest, just below your throat. This is your starting position.
Bend your knees and hips to lower your body into a squat position, keeping your back straight and your chest up. Make sure your thighs are parallel to the floor.
Push through your heels to explode upwards, extending your hips and knees. As you do this, press the barbell directly overhead. Make sure to keep your arms straight and your wrists locked.
Once the barbell is overhead, quickly drop back down into a squat position, catching the barbell in an overhead position. Your arms should be fully extended, and the barbell should be directly above your head.
Stand back up to the starting position, keeping the barbell overhead. Lower the barbell back to your chest, then to the rack. This completes one repetition.
Remember to keep your core engaged throughout the exercise and maintain a neutral spine. Start with a light weight to perfect your form before moving on to heavier weights. This exercise targets your quads but also works your glutes, hamstrings, lower back, and shoulders.
snatch pull
To perform the snatch pull, start by positioning yourself in front of a barbell that's on the ground. Stand with your feet hip-width apart, toes slightly turned out.
Bend at your hips and knees to lower your body and grasp the barbell with an overhand grip. Your hands should be wider than shoulder-width apart. Ensure your back is straight and your shoulders are directly above the barbell.
Now, prepare for the lift. Keep your chest up, your core engaged, and your eyes focused straight ahead. This is your starting position.
Begin the exercise by driving through your heels to extend your hips and knees, pulling the barbell up off the floor. As the barbell passes your knees, quickly extend your hips and rise onto your toes, continuing to pull the barbell upward.
At the top of the movement, your body should be fully extended, and you should be standing on your toes. The barbell should reach approximately mid-chest height.
Lower the barbell back to the ground in a controlled manner to complete one repetition.
Remember to keep your back straight and your core engaged throughout the exercise. This will help to protect your lower back and ensure that the focus of the exercise remains on your quads.
Start with a lighter weight to master the technique, then gradually increase the weight as your strength and confidence improve. Aim for 3 sets of 8-12 repetitions.
barbell wide squat
1. Start by standing upright with your feet wider than shoulder-width apart. Your toes should be slightly pointed outwards.
2. Position the barbell on your upper back, just below the neck. Make sure your grip is wider than shoulder-width apart. Keep your chest up and your back straight.
3. Slowly lower your body by bending your knees and pushing your hips back as if you're sitting on a chair. Keep your head up and your back straight. Continue lowering until your thighs are parallel to the floor.
4. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. Make sure to keep your knees in line with your toes throughout the movement.
5. Repeat the exercise for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure the weight is manageable to avoid straining your back.
barbell squat jump step rear lunge
1. Start by standing upright with your feet shoulder-width apart. Place a barbell across your upper back, ensuring it's not resting on your neck. Hold the barbell with both hands for support.
2. Lower your body into a squat position by bending your knees and pushing your hips back. Keep your chest up and your back straight. Your thighs should be parallel to the floor.
3. From the squat position, explosively push through your heels to jump up in the air. As you land, absorb the impact by bending your knees and lowering back into the squat position.
4. After landing, immediately step your right foot back into a lunge position. Your right knee should be hovering just above the ground, and your left knee should be bent at a 90-degree angle.
5. Push through your left heel to return to the standing position.
6. Repeat the squat jump, this time stepping your left foot back into the lunge position.
7. Continue alternating between the squat jump and the rear lunge for the desired number of reps. Remember to keep your core engaged and your back straight throughout the exercise.
8. For safety, ensure that your knees do not go past your toes when you are in the squat or lunge position. Also, make sure to land softly from the jump to reduce the impact on your joints.
This exercise is a great way to target your quads, but it also works your glutes, hamstrings, and core.
barbell squat (on knees)
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1. Start by placing a barbell on a squat rack at about chest height. Load the barbell with the desired weight.
2. Stand facing the barbell with your feet shoulder-width apart. Duck under the bar and position it on your upper back, just below the neck.
3. Grasp the barbell with both hands, palms facing forward. Your hands should be wider than shoulder-width apart.
4. Lift the barbell off the rack by pushing up with your legs and straightening your torso.
5. Step back from the rack and position your feet shoulder-width apart. This is your starting position.
6. Slowly lower your body by bending at the knees while keeping your back straight. Continue lowering until your thighs are parallel to the floor.
7. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
8. Repeat the movement for the desired number of repetitions.
9. When you're done, carefully re-rack the barbell.
Remember to keep your back straight and your core engaged throughout the exercise. Always use a weight that's challenging but allows you to maintain proper form. If you're new to this exercise, it's a good idea to have a spotter nearby.
barbell split squat v. 2
To perform the barbell split squat v. 2, start by placing a barbell across your upper back. Ensure that the barbell is resting comfortably on your traps. Stand with your feet shoulder-width apart.
Next, step forward with your right foot, about two feet or so. Your feet should be positioned in a way that your front foot remains flat on the floor and your back foot is resting on its toes. This is your starting position.
Lower your body by bending your front knee until your front thigh is parallel to the floor. Your back knee should be bent at a 90-degree angle and hovering just off the floor. Ensure your front knee is directly above your ankle and your other knee is not touching the floor.
Push back up to the starting position by pressing through your front heel. This completes one rep.
Ensure to keep your torso upright and your hips square throughout the movement. Do not let your front knee move past your toes as you lower your body.
Repeat the movement for the desired number of reps. Then switch legs and repeat the same number of reps.
Remember to engage your core throughout the exercise to maintain balance and stability. This exercise primarily targets your quads but also works your glutes, hamstrings, and core.
barbell single leg split squat
To perform the barbell single leg split squat, start by placing a barbell across your shoulders, just below the neck. Make sure the weight is manageable for you. Stand upright with your feet hip-width apart.
Next, step forward with one foot, about two feet or so. The heel of your back foot should be raised. This is your starting position.
Slowly lower your body by flexing the knee and hip of your front leg until the knee of your rear leg is almost in contact with the floor. Your torso should remain upright and your front knee should stay above your front foot.
Pause for a moment at the bottom of the movement, then powerfully push upward, extending your front knee and hip, returning to the starting position.
Repeat this movement for your desired number of repetitions, then switch legs and repeat.
Remember to keep your back straight and your core engaged throughout the exercise. Also, ensure that your front knee does not go past your toes as you squat down, to avoid injury.
This exercise primarily targets your quads, but also works your glutes and hamstrings.
barbell side split squat v. 2
To perform the barbell side split squat v. 2, start by standing upright with your feet shoulder-width apart. Place a barbell across your upper back, holding it with both hands. This is your starting position.
Next, take a large step to the right, keeping your left foot in place. As you step, bend your right knee and lower your body into a squat position. Your left leg should remain straight, and your right thigh should be parallel to the floor. Ensure your right knee is directly above your right foot and doesn't go past your toes.
Push through your right heel to return to the starting position, bringing your right foot back to meet your left. This completes one rep on the right side.
Repeat the movement on the left side by stepping to the left and squatting with your left leg. Remember to keep your right leg straight this time. Push through your left heel to return to the starting position.
For a balanced workout, ensure you perform an equal number of reps on each side. This exercise primarily targets your quads, but also works your glutes and hamstrings. Remember to keep your back straight and your core engaged throughout the exercise.
barbell side split squat
To perform the barbell side split squat, start by standing upright with your feet shoulder-width apart. Place a barbell across your upper back, holding it with an overhand grip. Ensure your hands are slightly wider than shoulder-width apart for stability.
Next, take a large step to the right, keeping your left foot in place. As you step, bend your right knee and lower your body into a squat. Your left leg should remain straight, and your right thigh should be parallel to the floor. Ensure your right knee is directly above your right foot and doesn't extend past your toes.
Push through your right heel to return to the starting position, keeping your back straight and your chest up throughout the movement. This completes one rep on the right side.
Repeat the same movement on the left side to complete one full rep. Aim for 3 sets of 10-12 reps on each side, ensuring to maintain proper form throughout the exercise.
Remember to keep your core engaged and your back straight during the exercise. The barbell side split squat primarily targets your quads, but also works your glutes, hamstrings, and core.
barbell overhead squat
To perform the barbell overhead squat, start by standing upright with your feet shoulder-width apart. Place a barbell on the ground in front of you.
Bend down and grip the barbell with a wide grip, hands wider than shoulder-width apart. Make sure your palms are facing forward.
Lift the barbell up to your chest level, then push it up over your head until your arms are fully extended. This is your starting position.
Now, begin to lower your body into a squat. Push your hips back and bend your knees, keeping your chest up and your eyes forward. Make sure the barbell stays directly above your head throughout the movement.
Lower your body until your thighs are parallel to the floor, or as low as you can comfortably go.
Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position, keeping the barbell overhead.
Remember to keep your core engaged and your back straight throughout the exercise.
Repeat for the desired number of reps.
This exercise targets your quads, but also works your shoulders, back, and core. Be sure to use a weight that is challenging but allows you to maintain proper form.
barbell one leg squat
1. Start by standing upright with your feet hip-width apart. Place a barbell across your upper back, ensuring it's resting on your traps and not your neck. Hold the barbell with both hands for stability.
2. Shift your weight onto one foot, extending the other foot slightly in front of you. This will be your starting position.
3. Begin the exercise by bending at the knee and hip of your supporting leg, lowering your body down as if sitting back into a chair. Keep your chest up, back straight, and your gaze forward. The non-supporting leg should remain extended in front of you.
4. Lower yourself until your thigh is almost parallel to the floor, or as far as your flexibility allows. Ensure your knee does not extend past your toes to avoid injury.
5. Push through the heel of your supporting foot to return to the starting position, straightening your leg.
6. Repeat the movement for the desired number of repetitions, then switch legs.
7. Remember to keep your core engaged throughout the exercise to maintain balance and stability.
Note: It's important to start with a light weight until you're comfortable with the movement, then gradually increase the weight as your strength improves. Always ensure your form is correct to avoid injury.
barbell clean and press
1. Start by standing tall with your feet shoulder-width apart. Place the barbell on the ground in front of you.
2. Bend at your hips and knees to lower your body until you can grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Keeping your back straight, lift the barbell off the ground by straightening your hips and knees. As the barbell reaches knee level, begin to pull the barbell up by shrugging your shoulders and pulling your elbows up.
4. As the barbell reaches chest level, quickly drop your body under the bar by bending your knees and hips. Catch the barbell on the front of your shoulders while keeping your elbows high and pointed forward.
5. Stand up straight, lifting the barbell off your shoulders and extending your arms overhead. This is the "press" part of the exercise.
6. Lower the barbell back to your shoulders, then bend at your hips and knees to lower the barbell back to the ground.
7. Repeat the exercise for the desired number of repetitions.
Remember to keep your core engaged and your back straight throughout the exercise. Use a weight that is challenging but allows you to maintain proper form.
barbell bench squat
1. Start by setting up your barbell on a rack at about chest height. Ensure the weight on the barbell is appropriate for your strength level.
2. Stand facing the barbell, feet shoulder-width apart. Duck under the bar and position it on your upper back, just below the neck.
3. Grasp the barbell with both hands. Your palms should be facing forward and your hands should be wider than shoulder-width apart.
4. Lift the barbell off the rack by straightening your torso and stepping back to clear the rack. This is your starting position.
5. Slowly lower your body by bending at the knees while keeping your torso straight. Continue lowering until your thighs are parallel to the floor. Ensure your knees are in line with your feet and do not extend past your toes.
6. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. Keep your back straight and your chest up throughout the movement.
7. Repeat the exercise for the desired number of repetitions. When you're done, carefully rack the barbell back on the rack.
Remember to always maintain proper form and control throughout the exercise to avoid injury. If you're new to this exercise, consider having a spotter nearby to assist you.
barbell bench front squat
To perform the barbell bench front squat, start by setting up a barbell on a rack at about chest height. Stand facing the barbell with your feet shoulder-width apart.
Next, duck under the bar to position it across the front of your shoulders. Cross your arms over the bar, with your palms facing up and your elbows pointing forward. This is your starting position.
Remove the barbell from the rack and take a step back. Keep your chest up, your back straight, and your eyes looking forward.
Begin the exercise by bending at your knees and hips, lowering your body as if you were sitting back into a chair. Continue lowering until your thighs are parallel to the floor, or as low as you can comfortably go. Make sure your knees are in line with your toes and do not extend past them.
Push through your heels to stand back up to the starting position, straightening your legs and hips.
Ensure that you keep your core engaged and your back straight throughout the movement. Repeat the exercise for the desired number of repetitions.
Remember to always use a weight that is challenging but allows you to maintain proper form. If you're new to this exercise, it may be beneficial to practice the movement with an empty barbell or under the supervision of a fitness professional.
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