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 inner quad (teardrop).
Exercises
11 that hit inner quad (teardrop) directly.
Showing only exercises whose primary-muscle parts include the inner quad (teardrop). 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.
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.
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.
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 - Inner quad (teardrop)