Quadriceps Exercises
Exercises targeting Quadriceps.
Showing 61–90 of 219 exercises
Front Cone Hops (or hurdle hops)
Set up a row of cones or other small barriers, placing them a few feet apart.
Front Squat (Clean Grip)
To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
Front Squats With Two Kettlebells
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
Goblet Squat
Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
Hack Squat
Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
Hang Clean
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
Hang Clean - Below the Knees
Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
Hang Snatch
Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.
Hang Snatch - Below Knees
Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position.
Heaving Snatch Balance
This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
Hip Flexion with Band
Secure one end of the band to the lower portion of a post and attach the other to one ankle.
Intermediate Hip Flexor and Quad Stretch
Lie face down on the floor, with a rope, belt, or band looped around one foot.
Iron Cross
Iron Cross targeting Shoulders.
Iron Crosses (stretch)
Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
Jefferson Squats
Place a barbell on the floor.
Jerk Balance
This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
Jerk Dip Squat
This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.
Jogging, Treadmill
To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
Keg Load
To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
Kettlebell Dead Clean
Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
Kettlebell Pistol Squat
Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
Kettlebell Sumo High Pull
Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
Kettlebell Thruster
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
Kettlebell Turkish Get-Up (Lunge style)
Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
Kettlebell Turkish Get-Up (Squat style)
Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
Knee Circles
Stand with your legs together and hands by your waist.
Kneeling Hip Flexor
Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
Kneeling Jump Squat
Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.
Knee Tuck Jump
Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
Landmine Linear Jammer
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.
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