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 outer quad.
Exercises
13 that hit outer quad directly.
Showing only exercises whose primary-muscle parts include the outer quad. Show all 21.
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.
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
- Quads - Outer quad