Quads
Four-headed knee extensor on the front of the thigh. Stance width and depth shift which heads do the work.
Filtered
Exercises that hit the middle quad.
Exercises
9 that hit middle quad directly.
Showing only exercises whose primary-muscle parts include the middle quad. Show all 21.
Leg Extension
Burning quad squeeze at lockout - especially the teardrop (medialis).
Step-up
Front-leg quad and glute together; back-leg hangs out.
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.
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
- Quads - Middle quad