Quadriceps Exercises

The quadriceps are comprised of four muscles that attach to the front and sides of the femur (thigh bone). The quadriceps muscles are the strongest and leanest muscles in the human body and are responsible for allowing the knee to straighten. In doing so, the quadriceps allow the human body to walk, run, and jump, to name just a few activities.

In addition, since the rectus femoris (one of the four quadriceps muscles) connects to the ilium, it is also a flexor of the hip and allows for walking or running to occur as it swings the leg forward into the next subsequent step.

It is beneficial to have quadriceps that are fit and tone as they support proper knee function and minimize, and/or reduce, the effects of osteoarthritis and cartilage degeneration.

Below, we have divided the quadriceps exercises by exercise type to allow for ease in browsing. Once you have chosen the quadriceps exercise type that you are interested in performing you can then view all of the quadriceps exercises under that exercise type.

Each specific quadriceps exercise includes a brief description of the exercise, the benefits of the exercise, equipment needed to perform the exercise, and step-by-step instructions on how to correctly perform the exercise.

Body Weight Exercises

Jump Squats

This exercise targets the quadriceps and is of a moderate level of difficulty to perform. No equipment is required to perform the exercise. Recommended frequency: perform this exercise one to three times per week.

Squats

This exercise focuses on working the quadriceps and gluteal muscle groups and is fairly easy to perform. No equipment is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week.

Elastic Band Exercises

Outer Thigh Raises

This exercise focus on the muscles in the hip and the upper thigh areas. An elastic band is required to perform this exercise and it is considered fairly easy to perform. Recommended frequency: perform this exercise two to four times per week.

Squats w/Elastic Band

This exercise is fairly easy to perform and requires only an elastic band to perform. This exercise works the hips, gluteals, and quadriceps muscles. Recommended frequency: perform this exercise two to three times per week.

Exercise Ball Exercises

Hamstrings Curls

This exercise is of moderate difficulty and targets the entire hamstrings and gluteals muscles. This exercise requires only an exercise ball when performed. Recommended frequency: perform this exercise one to three times per week.

Squats w/Exercise Ball

This exercise targets the gluteals, hip, quadriceps, and hamstrings muscles and is of moderate difficultly. This exercise requires the use of a wall and an exercise ball. Recommended frequency: perform this exercise two to three times per week.

Kettlebell Exercises

Clean

This exercise targets the quadriceps, hamstrings, biceps and back and provides a moderate cardio benefit. This exercise uses a kettlebell when performed. Recommended frequency: perform this exercise one to three times per week.

Clean Lunge

This exercise targets the quadriceps, hamstrings and biceps and provides a moderate to high cardio benefit. This exercise uses a kettlebell when performed. Recommended frequency: perform this exercise one to three times per week.

Clean Press With One Arm

Clean With One Arm

This exercise targets the quadriceps, hamstrings and biceps and provides a moderate cardio benefit. This exercise uses a kettlebell when performed. Recommended frequency: perform this exercise one to three times per week.

Front Squats

This exercise targets the quadriceps and hamstrings and provides a moderate to high cardio benefit. This exercise uses two kettlebells when performed. Recommended frequency: perform this exercise one to three times per week.

Kettlebell Squats

This exercise targets the quadriceps, hamstrings and glutes and provides a moderate cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise two to three times per week.

Lunge

Lunge Press With One Arm

This exercise targets the quadriceps, hamstrings and glutes and provides a moderate to high cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise two to three times per week.

Lunge Press With Two Arms

This exercise targets the quadriceps, hamstrings and glutes and provides a moderate to high cardio benefit. This exercise uses two kettlebells when performed. Recommended frequency: perform this exercise two to three times per week.

Lunge With Two Kettlebells

Split Squats

Split Squats Overhead With One Arm

Squats With Two Kettlebells

This exercise targets the quadriceps, hamstrings and glutes and provides a moderate cardio benefit. This exercise uses two kettlebells when performed. Recommended frequency: perform this exercise two to three times per week.

Squats With Two Kettlebells Outside

Step Back Lunge Press

Swing Squats Alternating

Swing Squats With One Arm

Medicine Ball Exercises

Front Reach

This exercise is fairly easy to perform and targets the gluteals, hamstrings, and lower back muscles. This exercise uses a medicine ball when performed. Recommended frequency: perform this exercise two to four times per week.

One Legged Squat

This exercise requires balance and is fairly difficult to perform. This exercise uses a medicine ball and targets the quadriceps, hamstrings, and gluteals muscles. Recommended frequency: perform this exercise two to three times per week.

Overhead Lunges

This exercise is of moderate difficulty and targets the quadriceps, hamstrings, and gluteals muscles. This exercise requires a medicine ball to perform. Recommended frequency: perform this exercise two to three times per week.

Side Reach

This exercise targets the hamstrings, gluteals, and quadriceps muscles and is easy to perform. This exercise required a medicine ball to be performed properly. Recommended frequency: perform this exercise two to four times per week.

Squats w/Medicine Ball

This exercise focuses on the quadriceps, hamstrings, and gluteals muscles and is fairly easy to perform. This exercise uses a medicine ball when performed. Recommended frequency: perform this exercise two to three times per week.

Walking Lunges

This exercise is of moderate difficulty and works the quadriceps, hamstrings, and gluteals muscles. This exercise requires a medicine ball to perform. Recommended frequency: perform this exercise two to three times per week.

Wall Squats

This exercise is fairly easy to perform and works the quadriceps, hamstrings, and gluteals muscles. this exercise requires a study wall and medicine ball to perform. Recommended frequency: perform this exercise two to three times per week.

Stretching Exercises

Lying Side Quadriceps Stretch

This exercise is easy to perform and stretches the quadriceps muscles of one leg at a time. This exercise is performed without the use of any equipment. Recommended frequency: this exercise can be performed daily.

Prone Quadriceps Stretch

This exercise focuses on stretching the quadriceps muscles of one leg at a time and is moderately easy to perform. This exercise requires no equipment to perform. Recommended frequency: this exercise can be performed daily.

Standing Quadriceps Stretch

This exercise designed to stretch the quadriceps muscles and is easy to perform. This exercise is best performed using a sturdy wall structure for balance. Recommended frequency: this exercise can be performed daily.

Weight Training Exercises

45 degree Leg Presses

This exercise works the gluteals, hamstrings, quadriceps muscles and is easy to perform. This exercise requires a 45 degree leg press machine to perform. Recommended frequency: perform this exercise one to three times per week.

Barbell Bench Squats

This exercise works the gluteals, hamstrings, and quadriceps muscles and is fairly easy to perform. This exercise requires a flat bench and a barbell. Recommended frequency: perform this exercise one to three times per week.

Barbell Deadlifts

This exercise is fairly easy to perform and works the gluteals, hamstrings, quadriceps, and lower back muscles. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to two times per week.

Barbell Hack Squats

This exercise is fairly difficult to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise is performed using a barbell Recommended frequency: perform this exercise one to three per week.

Barbell Lunges

This exercise is fairly difficult to perform and works the muscle of the quadriceps, gluteals, and hamstrings. This exercise requires a barbell to perform. Recommended frequency: perform this exercise two to three times per week.

Barbell Squats

This exercise targets the gluteals, hamstrings, and quadriceps muscles and is moderately easy to perform. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to three times per week.

Barbell Step Ups

This exercise is difficult to perform and targets the quadriceps, gluteals, and hamstrings muscles. This exercise is performed using a flat bench and a barbell. Recommended frequency: perform this exercise one to three times per week.

Cable Inner Thigh Pulls

This exercise is easy to perform and targets the inner thigh and quadriceps muscles. This exercise requires the lower pulley of a cable machine to perform. Recommended frequency: perform this exercise one to three times per week.

Dumbbell Bench Squats

This exercise is fairly easy to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise requires a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Dumbbell Lateral Raise Squats

This exercise is fairly difficult to perform and works the gluteals, hamstrings, quadriceps, and deltoids muscles. This exercise requires a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Dumbbell Lunges

This exercise targets the muscle of the quadriceps, gluteals, and hamstrings and is fairly difficult to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Dumbbell Side Lunges

This exercise is moderately easy to perform and works the quadriceps, gluteals, and hip muscles. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Dumbbell Squats

This exercise is fairly difficult to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise one to three times per week.

Dumbbell Step Ups

This exercise focuses on the quadriceps, gluteals, and hamstrings muscles and is difficult to perform. This exercise requires a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Front Barbell Bench Squats

This exercise works the gluteals, hamstrings, and quadriceps muscles and is fairly difficult to perform. This exercise uses a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise one to three times per week.

Front Barbell Squats

This exercise is fairly difficult to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise requires a barbell perform. Recommended frequency: perform this exercise two to three times per week.

Hack Squats

This exercise is easy to perform and targets the quadriceps, gluteals, and hamstrings muscles. This exercise requires the hack squat machine to perform. Recommended frequency: perform this exercise one to three times per week.

Jump Squats

This exercise is fairly difficult to perform and works the quadriceps, gluteals, hamstrings and core area muscles. This exercise does not require any equipment. Recommended frequency: perform this exercise one to three times per week.

Leg Extensions

This exercise targets the quadriceps muscles and is easy to perform. This exercise is performed using a leg extension machine. Recommended frequency: perform this exercise two to three times per week.

Leg Presses

This exercise is easy to perform and targets the gluteals, hamstrings, quadriceps muscles. This exercise requires a leg press machine to perform. Recommended frequency: perform this exercise one to two times per week.

Machine Squats

This exercise is easy to perform and focuses on the muscles of the gluteals, hamstrings, quadriceps. This exercise is performed using a leg squat machine. Recommended frequency: perform this exercise one to three times per week.

One Leg Extensions

This exercise targets the quadriceps muscles, one leg at a time. This exercise requires a leg extension machine to perform. Recommended frequency: perform this exercise two to three times per week.

One Leg Hack Squats

This exercise is fairly difficult to perform and works the quadriceps, hamstrings, and gluteals muscles, one leg at a time. This exercise requires a hack squat machine. Recommended frequency: perform this exercise one to three times per week.

One Leg Machine Squats

This exercise is fairly easy to perform and works the quadriceps, gluteals, and hamstrings muscles. This exercise requires a leg squat machine to perform. Recommended frequency: perform this exercise one to three times per week.

One Leg Presses

This exercise targets the quadriceps, gluteals, and hamstrings muscles and is fairly easy to perform. This exercise requires a leg press machine to perform. Recommended frequency: perform this exercise one to three times per week.

Power Cleans

This exercise is difficult to perform and works most major muscles in the body. This exercise requires a barbell to perform. Recommended frequency: perform this exercise one to three times per week.

Reverse Dumbbell Lunges

This exercise is fairly difficult to perform and targets the gluteals, hamstrings, and quadriceps muscles. This exercise requires a set of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Single Dumbbell Squats

This exercise is fairly easy to perform and targets the gluteals, hamstrings, quadriceps muscles. This exercise is performed using a single dumbbell. Recommended frequency: perform this exercise one to two times per week.

Smith Machine Squats

This exercise works the gluteals, hamstrings, quadriceps muscles and is fairly easy to perform. This exercise requires a Smith machine to perform. Recommended frequency: perform this exercise one to two times per week.

Thigh Abductors

This exercise is easy to perform and targets the outer thigh and hip muscles. This exercise is performed using a thigh abductor machine. Recommended frequency: perform this exercise one to three times per week.

Thigh Adductors

This exercise works the inner thigh, groin, and hip muscles and is easy to perform. This exercise requires a thigh adductor machine to perform. Recommended frequency: perform this exercise one to three times per week.

Wide Barbell Squats

This exercise is fairly easy to perform and targets the muscles of the gluteals, hamstrings, quadriceps. This exercise is performed using a barbell. Recommended frequency: perform this exercise one to three times per week.

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