Quadriceps Exercises
Exercises targeting Quadriceps.
Showing 91–120 of 217 exercises
Lateral Box Jump
Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
Lateral Cone Hops
Position a number of cones in a row several feet apart.
Leg Extensions
For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over th
Leg Press
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
Leverage Deadlift
Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. This will be your starting position.
Linear 3-Part Start Technique
This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
Linear Acceleration Wall Drill
Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
Linear Depth Jump
You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.
Log Lift
Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.
Looking At Ceiling
Kneel on the floor, holding your heels with both hands.
Lunge Pass Through
Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
Lunge Sprint
Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position.
Lying Machine Squat
Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel.
Lying Prone Quadriceps
Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.
Medicine Ball Scoop Throw
Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
Mountain Climbers
Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
Moving Claw Series
This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
Muscle Snatch
Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
Narrow Stance Hack Squats
Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
Narrow Stance Leg Press
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
Narrow Stance Squats
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Olympic Squat
Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed.
One-Arm Kettlebell Jerk
Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
One-Arm Kettlebell Push Press
Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
One-Arm Kettlebell Split Jerk
Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
One-Arm Kettlebell Split Snatch
Hold a kettlebell in one hand by the handle.
One-Arm Open Palm Kettlebell Clean
Place one kettlebell between your feet.
One-Arm Overhead Kettlebell Squats
Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.
One-Arm Side Deadlift
Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.
One Half Locust
Lie facedown on the floor.
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