Exercises that train the Quads

47 movements in our catalog load the Quads, ranked by how much of one session's target each one covers on its own. A single exercise at 100% finishes that muscle for the day.

The fastest way to train the Quads is Barbell Squat, which covers 100% of a session on its own.

The quadriceps run down the front of the thigh and straighten the knee, which is why they take the load in every squat, lunge and leg press. They are also the group most likely to be over-covered: a program heavy on squat patterns can push them well past target while the back of the leg lags behind.

Equipment that can take Quads all the way to a session target on its own: Barbell, Bodyweight, Dumbbells, Kettlebells, Machines, Smith machine, Suspension trainer.

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.