Quads exercises

Bodyweight squat

The move your body's built for — sit down and stand back up. Nail this and you've got the foundation for every…

Reverse lunge

Step back into a lunge — gentler on the knees than stepping forward, and a great way to build single-leg stren…

High knees

Running on the spot with a bit of purpose — knees up, quick feet. A simple way to warm up or add a cardio hit…

Bear crawl

Crawl forward on hands and toes with your knees hovering — a full-body move that hammers your core and shoulde…

Marching wall sit

Hold a wall sit and lift one foot at a time — the march adds a balance and core challenge to the leg burn.

Single-leg wall sit

A wall sit on one leg — all your bodyweight through a single thigh. A serious step up from the standard hold.

Wall sit jab cross

Hold a wall sit and throw jab-cross punches — keeps the legs burning while adding a bit of upper body and card…

Wall sit pulse

A wall sit with small up-and-down pulses — keeps constant tension through your thighs and turns up the burn.

Jump squat

A squat with an explosive jump out of the top — builds power in your legs and gets your heart going.

Box step-ups

Step up onto a box or bench and back down — a straightforward way to build single-leg strength.

Broad jumps

Jump forward for distance, landing soft — a powerful full-leg move that builds explosive strength.

Bulgarian split squats

A split squat with your back foot raised behind you — one of the best single-leg builders there is, and it hum…

Forward lunge

Step forward and lower into a lunge — a foundational leg move that builds strength and balance.

Forward to reverse lunge

A forward lunge straight into a reverse lunge on the same leg — more balance and control than either on its ow…

Forward to reverse to lateral lunge

Three lunges in one flowing set on the same leg — forward, back, then out to the side. A proper balance and st…

Lateral lunges

Step out to the side and sit into one hip — trains your legs in a direction most people never work.

Lunge jumps

Jump and switch legs mid-air between lunges — explosive, and your heart will know about it.

Pulse squats

A squat held low with small pulses — keeps constant tension on your legs and builds a real burn.

Reverse lunge knee drive

A reverse lunge that drives the back knee up to your chest as you stand — strength and balance in one.

Reverse lunge to knee drive kickback

A reverse lunge, a knee drive, then a kick back behind you — a flowing combo that works the whole leg and your…

Skater jumps

Bound side to side like a speed skater — builds single-leg power, balance and a bit of cardio.

Squat and hold

Sit into a squat and hold at the bottom — builds strength and endurance where you need it most.

Walking lunges

Lunge forward and keep walking, alternating legs — a leg builder that also tests your balance and coordination…

Goblet squat hold

Hold a dumbbell at your chest and sit into a squat, holding at the bottom — builds strength and a rock-solid p…

Wall sit dumbbell hold

A wall sit holding a dumbbell — the same leg burn with extra load to keep you honest.

Dumbbell goblet squats

Hold a dumbbell at your chest and squat — the most beginner-friendly way to load a squat and learn great form.

Dumbbell squat hold

Hold a squat at the bottom with dumbbells — builds strength and endurance under load.

Dumbbell squat pulses

A loaded squat held low with small pulses — constant tension and a serious leg burn.

Dumbbell reach squats

A squat reaching a dumbbell toward the floor — adds a bit of range and control to your squat.

Dumbbell sumo squats

A wide-stance squat holding a dumbbell between your legs — hits the inner thighs and glutes.

Squat to tip toes with dumbbell

A goblet squat that rises onto your tip toes at the top — legs and calves together, with a balance challenge.

Dumbbell box step-ups

Step up onto a box holding dumbbells — loaded single-leg strength with a balance element.

Forward dumbbell lunges

Step forward into a lunge holding dumbbells — loaded single-leg strength and balance.

Dumbbell reverse lunges

Step back into a lunge holding dumbbells — loaded single-leg strength that's kind on the knees.

Dumbbell sumo deadlift

A wide-stance deadlift with a dumbbell held between your legs — a strong, beginner-friendly way to train the h…

Dumbbell squat to front raise

A squat that raises the dumbbells out in front as you stand — legs and shoulders in one smooth move.

Dumbbell squat thrusters

A squat driving straight into an overhead press — a full-body move that works everything and spikes your heart…

Kettlebell goblet squat

Hold a kettlebell at your chest and squat — a beginner-friendly way to load a squat and groove great form.

Kettlebell lateral lunge

Step out to the side and sit into one hip holding a kettlebell — trains your legs sideways with a bit of load.

Kettlebell front rack reverse lunge

A reverse lunge with the kettlebell held in the front rack at your chest — loads the legs and challenges your…

Kettlebell overhead reverse lunge

A reverse lunge with the kettlebell pressed overhead — a serious test of legs, shoulder stability and core con…

Kettlebell reverse lunge with rotation

A reverse lunge holding a kettlebell, rotating your torso over the front leg — legs, core and balance all at o…