Quadriceps Exercises

Barbell Deadlifts

Exercise Advice: Place a barbell on the floor at your feet just outside of a squat rack area. Keeping your back straight, squat down and grasp the barbell with both hands using an overhand grip just beyond shoulder width apart. In one motion, lift the barbell by using your legs so that you end up standing up straight. Be sure to keep your arms hanging straight down so that the barbell ends up being just about mid-thigh level. Slowly return to the start position and repeat.

Barbell Squats

Exercise Advice: Place a barbell behind your neck and securely rest it on your shoulders. Your feet should be just beyond shoulder width apart. Begin this exercise by squatting as though you are going to sit down in a chair. Squat to a point to where your thighs become parallel to the floor and then return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).

Barbell Hack Squats

Exercise Advice: Stand in an area just in front of a squat rack. Grab a barbell with both hands using an overhand grip and hold the barbell behind you, just below your butt. Begin this exercise by squatting as though you are going to sit down in a chair. Squat to a point to where your thighs become parallel to the floor and then return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).

Barbell Lunges

Exercise Advice: Place a barbell behind your neck and rest it across your shoulders. Be sure that you have enough room to perform this exercise. Begin by striding forward with one leg to execute a regular lunge while keeping the other leg set in place. Be sure to really stride forward so that you get a great stretch. Bring that leg back to the start position and repeat with the opposite leg.

Barbell Bench Squats

Exercise Advice: Stand in an area just in front of a squat rack and place a flat bench right behind where you are standing. Place a barbell behind your neck and securely rest it on your shoulders. Your feet should be just beyond shoulder width apart. Begin this exercise by squatting to sit down on the bench behind you. Sit on the bench for a split second and return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).

Barbell Step Ups

Exercise Advice: Stand next to a flat bench with a barbell behind your neck securely resting on your shoulders. Step up onto the bench with one foot and then bring up the other foot so that you end up standing on the bench with both feet. To return to the floor, carefully step backward off of the bench with the same foot you started with. Repeat the movement with the opposite foot first and alternate for 10 repetitions on each leg.

Cable Inner Thighs Pulls

Exercise Advice: This exercise is performed using a pulley machine. Attach a small hand attachment to the lower section of a pully machine. Place one foot through the handle opening of the small hand attachment so that it becomes wrapped around the ankle nearest the weight stack. Keeping your leg straight, smoothly kick your heel across the front of your body. Hold your leg at the top of this movement for a one-count and repeat the exercise with the opposite leg.

Dumbbell Lunges

Exercise Advice: Stand up straight and hold a dumbbell in each hand, letting the dumbbells hang down at your sides. Be sure that you have enough room to perform this exercise. Begin by striding forward with one leg to execute a regular lunge while keeping the other leg set in place. Be sure to really stride forward so that you get a great stretch. Bring that leg back to the start position and repeat with the opposite leg.

Dumbbell Rear Lunges

Exercise Advice: Stand with your feet about shoulder width apart and grab a dumbbell in each hand and let them hang at your sides. Begin by reaching one of your feet back behind you like you are taking the first step if walking backwards. Really reach back with this stride to get a good stretch. Bring that leg back to the start position and repeat the same movement with your opposite leg. Be sure to keep your back firmly upright and straight throughout this exercise.

Dumbbell Squats

Exercise Advice: Stand with your feet about shoulder width apart and grab a dumbbell in each hand and let them hang at your sides. Begin by squatting as though you are going to sit down in a chair. Return to the start position and repeat. Be sure to keep your back firmly upright and straight throughout this exercise (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).

Dumbbell Bench Squats

Exercise Advice: Stand in an area just in front of a squat rack and place a flat bench right behind where you are standing. Grab a dumbbell in each hand and let them hang at your sides. Your feet should be just beyond shoulder width apart. Begin this exercise by squatting to sit down on the bench behind you. Sit on the bench for a split second and return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).

Dumbbell Step Ups

Exercise Advice: Stand next to a flat bench with dumbbells in each hand hanging at your sides. Step up onto the bench with one foot and then bring up the other foot so that you end up standing on the bench with both feet. To return to the floor, carefully step backward off of the bench with the same foot you started with. Repeat the movement with the opposite foot first and alternate for 10 repetitions on each leg.

Jump Squats

Exercise Advice: Start in a deep squat position with your folded out in front of your body. From this position, explosively jump up as high as you can and reach for the ceiling with your hands as you jump. Repeat this until failure.

Front Barbell Squats

Exercise Advice: Place a barbell under your chin, resting it securely across the tops of your shoulders. Hold the barbell in place with your hands with elbows elevated so that are parallel to the floor. Your feet should be just beyond shoulder width apart. Begin this exercise by squatting as though you are going to sit down in a chair. Squat to a point to where your thighs become parallel to the floor and then return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).

Front Barbell Bench Squats

Exercise Advice: Place a barbell under your chin, resting it securely across the tops of your shoulders. Hold the barbell in place with your hands with your elbows elevated so that they are parallel to the floor. Your feet should be just beyond shoulder width apart. Stand in an area just in front of a squat rack and place a flat bench right behind where you are standing. Begin this exercise by squatting to sit down on the bench behind you. Sit on the bench for a split second and return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).

Hack Squats

Exercise Advice: Position yourself in a hack squat machine with your back pressed firmly against the pad. Your feet should be just beyond shoulder width apart. Begin this exercise by squatting as though you are going to sit down in a chair. Squat to a point to where your thighs become parallel to the floor and then return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).

Dumbbell Lateral Raise Squats

Exercise Advice: This is a combination exercise which works your quadriceps as well as your shoulders. To start, grab a dumbbell in each hand and hold them out in front of your body with your thumbs up and your arms fully extended. At the same time, you will be in a full squat position with your thighs parallel to the floor. As you bring yourself up out of the full squat position you will simultaneously perform a lateral shoulder raise, lifting the dumbbells up and out with your arms remaining fully extended throughout the entire exercise. Return to the start position and repeat.

Leg Extensions

Exercise Advice: Position yourself in a leg extension machine. Begin by lifting the weight by extending both legs out and up, flexing at the knees. Slowly return to the start position and repeat.

Leg Presses

Exercise Advice: Position yourself in the Leg Press Machine (also know as the ‘Leg Sled’) with your feet about 12 – 15 inches apart. Slowly bring your knees in toward your chest, lowering the weight platform. Once lowered, return the platform to the start position by fully extending your legs (however, do not lock your knees out- allow there to be a slight flex at the top of the movement).

Machine Squats

Exercise Advice: Position yourself in the Leg Machine, which is similar to the Hack Squat Machine except that the movement you execute will be done parallel to the floor instead of vertically up and down. Your feet should be just beyond shoulder width apart. Squat to a point to where your thighs become perpendicular to the floor and then return to the start position. It is very important that you keep your back as straight as possible throughout this movement.

Power Cleans

Exercise Advice: *It is highly recommended that you employ the advice and supervision of a certified trainer while learning how to properly perform this exercise. This is a combination exercise that truly works your whole body. Be sure to be in an area specifically designed for Power Cleans or somewhere that has enough room to execute this exercise. Place a barbell on the floor at your feet. Keeping your back straight, squat down and grasp the barbell with both hands using an overhand grip just beyond shoulder width apart. In one motion, lift the barbell by using your legs so that you end up standing up straight. Be sure to keep your arms hanging straight down so that the barbell ends up being just about mid-thigh level. Next, in one motion, lift the barbell to your chin by raising your elbows up toward the ceiling while one of your legs drops back underneath you to give you additional support. Just as the barbell nears your chin, you will drop your elbows which will cause your wrists to tuck underneath the barbell. Finally, bring your support leg back underneath you so that you are now standing up straight with the barbell tucked under your chin. Return to the start position and repeat.

One Leg Hack Squats

Exercise Advice: Position yourself in a hack squat machine with your back pressed firmly against the pad. One foot should be set firmly on the platform and the other should be out of the way. Begin this exercise by squatting on one leg as though you are going to sit down in a chair. Squat to a point to where your thigh becomes parallel to the floor and then return to the start position. Do this for 8 – 10 repetitions and then repeat with the opposite leg.

Single Dumbbell Squats

Exercise Advice: Grab a dumbbell with both hands and let it hang down in between your legs in front of you. Keeping your back straight, execute a deep squat and really focus on letting your butt do all of the work. Return to the start position and repeat.

Smith Machine Squats

Exercise Advice: Using a Smith Machine, place the barbell across your shoulders behind your neck. Your legs should be a bit wider than shoulder width apart. To execute this exercise properly, simply squat down until your thighs become parallel to the floor. Visualize sitting down into a chair and be sure that you keep you back as straight and upright as possible throughout the entire movement. Return to the start position and repeat.

Thigh Abductors

Exercise Advice: Position yourself in the Thigh Abductor Machine, with the pads firmly pressed against the outside of your calves. Execute this exercise by simply spreading and opening your legs as wide as you can. Slowly return to the start position and repeat. This exercise works the outside of your legs and thighs.

Wide Barbell Squats

Exercise Advice: Place a barbell behind your neck and securely rest it on your shoulders. Your feet should be as far apart as possible while still allowing you to comfortably execute a full squat. Begin this exercise by squatting as though you are going to sit down in a chair. Squat to a point to where your thighs become parallel to the floor and then return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).

Dumbbell Side Lunges

Exercise Advice: Hold two dumbbells in your hands and rest them on your upper thighs. Slowly lunge to one side while keeping your balance and focus the tension on your quadriceps muscles. Slowly return to the starting position and repeat with your other leg.

One Leg Extensions

Exercise Advice: Position yourself in a leg extension machine. Begin by lifting the weight by extending one leg out and up, flexing your quadriceps muscles at the top of the movement. Slowly return to the starting position and repeat with your other leg.

One Leg Presses

Exercise Advice: Position yourself in the leg press machine (also know as the ‘leg sled’) Using one leg, slowly lower the weight platform and bring your leg in toward your chest. Once lowered, return the platform to the start position by fully extending your leg (however, do not lock your knee out and allow a slight flex at the top of the movement). Repeat with your other leg.

One Leg Machine Squats

Exercise Advice: Position yourself in the Leg Machine, which is similar to the Hack Squat Machine except that the movement you execute will be done parallel to the floor instead of vertically up and down. Using one leg, squat to a point to where your thighs become perpendicular to the floor and then slowly return to the starting position. Repeat with your other leg. Focus on keeping the tension on your quadriceps muscles throughout the movement.