Quadriceps Exercises
Exercises targeting Quadriceps.
Showing 181–210 of 219 exercises
Snatch Pull
With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Speed Box Squat
Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
Speed 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.
Split Clean
With a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Split Jerk
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
Split Jump
Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
Split Snatch
Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. 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.
Split Squats
Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so.
Split Squat with Dumbbells
Position yourself into a staggered stance with the rear foot elevated and front foot forward.
Squat Jerk
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
Squats - With Bands
To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
Squat with Bands
Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.
Squat with Chains
To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
Squat with Plate Movers
To begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it.
Stairmaster
To begin, step onto the stairmaster and select the desired option from the menu. You can choose 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.
Standing Elevated Quad Stretch
Start by standing with your back about two to three feet away from a bench or step.
Standing Hip Flexors
Stand up straight with the spine vertical, the left foot slightly in front of the right.
Standing Long Jump
This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
Star Jump
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
Step Mill
To begin, step onto the stepmill and select the desired option from the menu. You can choose 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. Use caution so that you don't trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don't fall.
Step-up with Knee Raise
Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
Stride Jump Crossover
Stand to the side of a box with your inside foot on top of it, close to the edge.
Sumo Deadlift
Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
Sumo Deadlift with Bands
To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.
Sumo Deadlift with Chains
You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.
Suspended Split Squat
Suspend your straps so the handles are 18-30 inches from the floor.
Tire Flip
Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
Trail Running/Walking
Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.
Trap Bar Deadlift
For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
Two-Arm Kettlebell Jerk
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.
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