Exercises that train the Quads
40 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.
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
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Barbell Squat
100%
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Leg Press
100%
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Hack Squat
100%
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Front Squat
100%
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Smith Machine Squat
100%
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Kettlebell Front Squat
95%
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Barbell Split Squat
95%
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Goblet Squat
90%
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Box Squat
90%
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Leg Extension
90%
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Bulgarian Split Squat
90%
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Barbell Step-Ups
90%
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Jump Squat
85%
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Split Squat
85%
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Kettlebell Split Squat
85%
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Dumbbell Step-Ups
85%
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Bodyweight Squat
75%
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Sumo Goblet Squat
75%
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Barbell Lunges
75%
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Smith Machine Split Squat
75%
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Bodyweight Step-Ups
75%
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Band Squat
70%
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Walking Lunges
70%
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Dumbbell Lunges
70%
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Kettlebell Thruster
70%
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Dumbbell Thruster
70%
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Sumo Squat
60%
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Sumo Deadlift
55%
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Star Jumps
45%
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Conventional Deadlift
40%
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Dumbbell Get-Up
40%
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Turkish Get-Up
35%
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Barbell Push Press
35%
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Jump Rope
30%
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Kettlebell Swing
20%
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Farmer's Carry
20%
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Suitcase Carry
20%
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Kettlebell Farmer's Walk
20%
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Barbell Hip Thrust
15%
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Barbell Farmer's Hold
15%
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
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