Quads
Four-headed knee extensor on the front of the thigh. Stance width and depth shift which heads do the work.
The parts
What you're actually training.
Exercises
Ranked by directness on quads.
Leg Extension
Burning quad squeeze at lockout - especially the teardrop (medialis).
Goblet Squat
Quad load with a built-in posture coach.
Leg Press
Quads cooked under heavy load with the spine fully unloaded.
Hack Squat
Pure quad load - no balance, no back, just legs.
Step-up
Front-leg quad and glute together; back-leg hangs out.
Smith Machine Squat
Quad-biased squat with no balance demand. Lower-back tax is low.
Jump Squat
A sharp burst of effort from the legs and hips — like trying to drive the floor away from you as fast as possible.
Heels-elevated Squat
Quad annihilation, especially the teardrop and outer sweep.
Cyclist Squat
Quads-only burn; if anything else hurts, your setup is wrong.
Bulgarian Split Squat
Burning quad and a deep glute stretch on the front leg.
Sissy Squat
The deepest quad stretch you've ever felt; tendons informed of your intentions.
Back Squat
Whole leg pump, especially the front. Should NOT feel it in the lower back.
Front Squat
Quad pump like nothing else. Upper back works hard just holding the position.
Pistol Squat
Total single-leg domination - quad, glute, balance system all maxed.
- Quads
Also involves this muscle
Lifts that pull this muscle in as a supporter.
Glutes
Reverse Lunge
Front-leg glute and quad. Easier on the knees than a forward lunge.
Glutes
Lateral Lunge
A deep stretch through the inner thigh of the straight leg, with the bent-side glute and quad doing the work.
Glutes
Broad Jump
Maximum hip extension power converted into horizontal distance — the legs and hips, not the arms, create the projection.
Glutes
Barbell Hip Thrust
A glute squeeze you'll feel for the next two days.
Glutes
Walking Lunge
Front-leg glute and quad doing the work; deep stretch on the back leg's hip flexor.
Glutes
Box Jump
An explosive burst of hip extension, then a controlled soft landing that catches your own force.
Hamstrings
Conventional Deadlift
Whole-body brace. Hamstrings, glutes, and back all firing at once.