Squat
Bodyweight
Quads
Quadriceps femoris
Primary focus
184
Quads
Leg Press
Gym Machine
Quads
Wall Sit
Bodyweight
Quads
Goblet Squat
Dumbbell
Quads
Leg Extension
Gym Machine
QuadsCalves
Box Jump
Plyo Box
QuadsGlutes
Bulgarian Split Squat
Bench
QuadsCalves
Jump Squat
Bodyweight
QuadsGlutes
Hack Squat
Hack Squat Machine
QuadsGlutesHamstrings
Front Squat
Barbell
Quads
Smith Machine Squat
Smith Machine
QuadsHamstrings
Smith Machine Lunge
Smith Machine
Quads
Cable Squat
Cable Machine
QuadsBiceps
Pistol Squat
Bodyweight
QuadsBiceps
Shrimp Squat
Bodyweight
Quads
Sissy Squat
Bodyweight
QuadsGlutesSide deltsTriceps
Kettlebell Thruster
Kettlebell
QuadsGlutesObliques
Medicine Ball Lunge with Twist
Medicine Ball
QuadsHip flexors
Bow Pose
Bodyweight
QuadsBicepsGlutesCalves
Sprints
Bodyweight
QuadsGlutesBiceps
Depth Jump
Plyo Box or Step
QuadsBicepsGlutes
Tuck Jump
Bodyweight
QuadsGlutes
Overhead Squat
Barbell or Dowel
QuadsGlutesSide deltsTriceps
Thruster
Barbell, Dumbbells, or Med Ball
QuadsGlutesBicepsSide delts
Barbell Snatch
Barbell
QuadsGlutesBiceps
Jumping Lunge
Bodyweight
QuadsBicepsGlutes
Band-Resisted Sprint
Band, Partner, or Anchor Point
QuadsGlutesCalves
Single-Leg Hop
Bodyweight
QuadsGlutesCalves
Sled Push
Prowler Sled
QuadsGlutesSide delts
Single-Arm Overhead Kettlebell Squat
Kettlebell
QuadsGlutesHamstringsAbs
Zercher Sandbag Carry
Sandbag
QuadsGlutesHamstrings
Landmine Squat
T-Bar Row
QuadsGlutesHamstrings
Belt Squat
Belt Squat Machine
QuadsGlutesHamstrings
Single-Leg Box Squat
Box
QuadsGlutesCalves
BOSU Ball Squat
BOSU Ball
QuadsGlutesCalves
Counterbalance Pistol Squat
Light Dumbbell or Kettlebell
QuadsGlutes
Chair-Assisted Lunge
Chair
Quads
Standing Quad Stretch
Bodyweight (Optional Support)
QuadsGlutesSide delts
Overhead Dumbbell Walking Lunge
Dumbbell
QuadsGlutesHamstrings
Dumbbell Reverse Lunge
Dumbbells
QuadsGlutes
Chair Sit-to-Stand
Chair
Quads
Wall-Assisted Quad Stretch
Wall or Chair Support
QuadsGlutesBiceps
Dumbbell Box Squat
Dumbbells, Bench (or Box)
QuadsGlutesHamstrings
Explosive Barbell Box Squat
Barbell, Box
QuadsGlutesHamstrings
Plyometric Step-Downs
Step Platform
QuadsGlutesInner thighsOuter thighs
TRX Rip Trainer Lateral Bound
TRX Rip Trainer
Quads
Vertical Leg Press Machine
Vertical Leg Press
QuadsGlutesBicepsCalves
Vertical Jump
Bodyweight
QuadsGlutesBicepsCalves
Sprinting
Bodyweight
QuadsTrapsForearms
Kettlebell Front Rack Carry
Kettlebell
QuadsGlutesHamstrings
Banded Front Squat
Resistance Band
QuadsGlutesBicepsCalves
Bounding
Bodyweight
QuadsGlutesBicepsSide delts
Tire Flip
Tire
QuadsHip flexors
Standing Quad and Hip Flexor Stretch
Bodyweight
QuadsGlutesHamstringsLower backObliquesAbs
Single-Arm Kettlebell Front Rack Squat
Kettlebell
Quads
Cable Lateral Lunge
Cable Machine, D-Handle
QuadsGlutesSide deltsAbs
Kettlebell Overhead Lunge
Kettlebell
QuadsGlutesInner thighsAbs
Kettlebell Pistol Squat
Kettlebell
QuadsGlutesAbs
Kettlebell Front Squat
Kettlebell
Quads
Dynamic Quad Stretch
Bodyweight
QuadsGlutesSide deltsTriceps
Medicine Ball Squat to Press
Medicine Ball
Quads
Foam Roller Quad Stretch
Foam Roller
QuadsBicepsCalves
Shuttle Run
Bodyweight
QuadsGlutesBiceps
Broad Jump with Return
Bodyweight
QuadsGlutesBicepsTrapsSide delts
Power Clean
Barbell
QuadsCalves
Agility Ladder Drills
Agility Ladder
QuadsGlutesInner thighs
Lateral Shuffle
Bodyweight
QuadsGlutesBiceps
Split Squat Jump
Bodyweight
QuadsGlutesBiceps
Box Step-Up
Plyo Box or Step Platform
QuadsGlutesBicepsSide delts
Clean and Jerk
Barbell
QuadsBicepsGlutes
Sled Pull
Prowler Sled, Straps
QuadsGlutesHamstringsAbs
Zercher Squat
Barbell
QuadsGlutesHamstrings
Dumbbell Split Squat
Dumbbells
QuadsInner thighsOuter thighsGlutes
Lateral Lunge
Bodyweight
QuadsGlutesHamstrings
Suspended Lunge
TRX Straps
QuadsGlutesCalves
Pistol Squat to Box
Box or Chair
QuadsGlutesCalves
Balance Board Squat
Balance Board
QuadsGlutesInner thighs
Clock Lunge
Bodyweight
QuadsGlutesInner thighsOuter thighsCalves
Alternating Lateral Bounds
Bodyweight
QuadsGlutes
Single-Leg Leg Press
Leg Press Machine
Quads
Seated Leg Extension (chair)
Chair
QuadsGlutes
Chair Stand
Chair
QuadsGlutesBiceps
Bench Pistol Squat
Bench
QuadsGlutesCalves
Bench Toe Taps
Bench
QuadsBicepsGlutes
Bench-Supported Front and Back Leg Swings
Bench
QuadsGlutesBicepsTraps
Snatch Pull
Barbell
QuadsGlutesBicepsTraps
Clean Pull
Barbell
QuadsGlutesBicepsTrapsSide delts
Hang Power Clean
Barbell
QuadsGlutesBicepsCalves
Power Skip
Bodyweight
QuadsGlutesSide deltsTriceps
Landmine Squat to Press
Barbell, Landmine Post
QuadsGlutesHamstrings
TRX Single-Leg Squat
TRX Suspension Trainer
QuadsGlutesHamstrings
TRX Pistol Squat
TRX Suspension Trainer
QuadsGlutesBicepsTrapsSide delts
Hang Clean
Barbell
QuadsGlutesSide deltsTriceps
Dumbbell Thruster
Dumbbells
QuadsGlutesHamstrings
TRX Overhead Squat
TRX Suspension Trainer
QuadsGlutesHamstrings
TRX Suspension Lunge
TRX Suspension Trainer
QuadsGlutesOuter thighs
TRX Curtsy Lunge
TRX Suspension Trainer
QuadsGlutesInner thighs
TRX Side Lunge
TRX Suspension Trainer
QuadsGlutesHamstringsAbs
TRX Sprinter Start
TRX Suspension Trainer
QuadsGlutesInner thighsHamstrings
TRX Cossack Squat
TRX Suspension Trainer
QuadsGlutesBiceps
Belt Squat Machine
Belt Squat Machine
QuadsGlutes
Pendulum Squat
Pendulum Squat Machine
QuadsGlutes
V-Squat
V-Squat Machine
QuadsGlutesSide deltsTraps
Kettlebell Sumo High Pull
Kettlebell
QuadsGlutes
Band Leg Press
Resistance Band
QuadsGlutes
Medicine Ball Reverse Lunge
Medicine Ball
Quads
Wall Sit with Medicine Ball Press
Medicine Ball
QuadsGlutes
Medicine Ball Thruster
Medicine Ball
QuadsCalvesAbs
High Knee Skips
Bodyweight
QuadsCalvesSide delts
Star Jump
Bodyweight
QuadsHamstringsCalvesAbs
Sled Push/Pull
Sled
QuadsSide deltsTricepsAbs
Dumbbell Clean and Jerk
Dumbbells
QuadsGlutes
Reverse Sled Drag
Sled, Resistance Band
Quads
Patrick Step-Up
Dumbbell, Step Platform
Quads
Reverse Nordic Curl
Bodyweight
QuadsHamstringsGlutes
Depth Drop
Box
QuadsGlutes
Wall Pistol Squat
Wall
QuadsGlutesHamstrings
Split Squat
Bodyweight
QuadsGlutesHamstringsCalves
Weighted Pistol Squat
Dumbbell or Kettlebell
Quads
Single-Leg Reverse Nordic Curl
Bodyweight
QuadsGlutesSide deltsTriceps
Single-Arm Dumbbell Thruster
Dumbbell
QuadsGlutesHamstrings
Single-Leg Squat to Bench
Bench or Chair
QuadsGlutes
Chair Squat
Chair
Quads
Seated Knee Extension
Chair
Quads
Standing Resistance Band Leg Extension
Resistance Band
QuadsGlutes
Partial Wall Squat
Wall
QuadsGlutesCalves
Bench Hop-Overs
Bench
QuadsGlutesHamstrings
Box Squat
Bench or Chair
QuadsGlutesHamstrings
Supported Lunge
Wall or Chair Support
QuadsGlutesHamstrings
Assisted Pistol Squat
Wall or Vertical Support
QuadsGlutesHamstrings
Supported Split Squat
Wall or Chair Support
QuadsGlutesCalves
Bench Hops
Bench
QuadsGlutesSide deltsTriceps
Jerk
Barbell
QuadsGlutesBicepsCalves
Sprint
Bodyweight
QuadsGlutesSide deltsTricepsTraps
Clean and Press
Barbell
QuadsGlutesSide deltsTraps
Power Clean from Blocks
Barbell, Pull Blocks
QuadsGlutesSide deltsTraps
Power Snatch from Blocks
Barbell, Pull Blocks
QuadsGlutesCalves
Seated Box Jump
Plyo Box/Bench
QuadsGlutesCalvesBiceps
Hill Sprints
Bodyweight
QuadsGlutesCalves
TRX Jump Squat
TRX Suspension Trainer
Quads
Supported Quad Stretch
Wall or Chair Support
QuadsGlutesSide deltsTricepsAbs
Wall Ball Shot
Medicine Ball
QuadsGlutesHamstrings
TRX Split Squat
TRX Suspension Trainer
Quads
Sissy Squat Machine
Sissy Squat Machine
QuadsGlutesBiceps
Cable Lunge
Cable Crossover
Quads
Reverse Sissy Squat
Bodyweight (or foot anchor)
Quads
Pistol Squat Negatives
Bodyweight
Quads
Sissy Squat Negatives
Bodyweight (or support)
QuadsGlutes
Kettlebell Front Rack Squat
Kettlebell
QuadsGlutes
Wall Ball
Medicine Ball
QuadsGlutes
Band Overhead Squat
Resistance Band
QuadsGlutesBicepsTraps
Barbell Clean
Barbell
QuadsCalvesInner thighs
Icky Shuffle
Agility Ladder
QuadsGlutesLats
PVC Pipe Overhead Squat
Dowel (or PVC pipe)
QuadsGlutesBicepsCalves
Box Step-Overs
Box / Platform
QuadsGlutesInner thighs
Kettlebell Sumo Squat
Kettlebell
QuadsGlutes
Weighted Wall Sit
Wall, weight plate
QuadsGlutesHamstrings
Pin Squat
Barbell, Power Rack
QuadsGlutesHamstrings
Plate Squat
Weight Plate
QuadsGlutesInner thighs
Barbell Sumo Squat
Barbell
QuadsGlutesHamstrings
Pause Squat
Barbell
QuadsGlutesInner thighs
Jefferson Squat
Barbell or dumbbell
QuadsGlutesSide delts
Dumbbell Overhead Lunge
Dumbbells
QuadsGlutes
Offset Dumbbell Squat
Dumbbells
QuadsGlutes
Pistol Box Squat
Box, bench
Quads
Standing Single-Leg Cable Leg Extension
Cable pull machine
QuadsGlutes
Single-Leg Plank
Bodyweight
QuadsGlutesSide delts
Single-Arm Dumbbell Overhead Squat
Dumbbell
QuadsGlutesSide deltsTricepsTraps
Single-Arm Dumbbell Clean and Press
Dumbbell
Quads
Seated Chair Leg Extension
Chair
QuadsHip flexorsCalves
March in Place
Bodyweight
QuadsCalves
Single-Leg Floor Taps
Bodyweight
Quads
Wall-Supported Squat
Wall
Quads
Bench-Assisted Pistol Squat
Bench or Chair
Quads
Bench Step-Down
Bench
QuadsGlutesCalves
Single-Leg Broad Jump
Bodyweight
QuadsGlutesSide deltsTrapsTriceps
Dumbbell Clean and Press
Dumbbells
Quads
Kneeling Squat to Bench
Bench
QuadsGlutesCalves
Hurdle Jump
Hurdles
QuadsGlutesSide deltsTriceps
Kettlebell Long Cycle
Kettlebells (pair)
QuadsGlutesSide deltsTraps
Snatch from Blocks
Barbell, blocks
QuadsHip flexors
TRX Lunge to Knee Drive
TRX Suspension Trainer
QuadsBiceps
TRX Squat to Row
TRX Suspension Trainer
QuadsGlutes
Barbell Back Squat
Barbell, Power Rack
Secondary focus
63
GlutesQuads
Lunge
Bodyweight
GlutesQuads
Walking Lunge
Bodyweight
Side deltsTrapsQuadsGlutes
Kettlebell Clean
Kettlebell
Side deltsTrapsQuadsGlutes
Kettlebell Snatch
Kettlebell
Hip flexorsQuads
Camel Pose
Bodyweight
Hip flexorsQuads
Kneeling Hip Flexor Stretch
Bodyweight
CalvesQuads
Jump Rope
Jump Rope
GlutesQuadsInner thighs
Lateral Bounds
Bodyweight
Full bodySide deltsTrapsQuadsGlutes
Barbell Clean and Press
Barbell
GlutesQuadsHamstrings
Single-Leg Wall Push
Bodyweight
GlutesQuadsOuter thighs
Lateral Box Step-Over
Plyo Box
Side deltsTricepsQuads
Single-Arm Push Press
Dumbbell or Kettlebell
GlutesQuadsSide deltsTraps
Single-Arm Dumbbell Snatch
Dumbbell
Side deltsTricepsQuadsGlutes
Barbell Split Jerk
Barbell
CalvesQuadsGlutes
Single-Leg Bench Balance
Bench
ObliquesGlutesSide deltsQuads
Medicine Ball Rotational Throw with Step
Medicine Ball
GlutesQuads
Lateral Bench Step-Up
Bench
GlutesQuadsTricepsSide delts
Overhead Backward Medicine Ball Toss
Medicine Ball
TrapsQuadsGlutesCalves
Barbell Jump Shrug
Barbell
TrapsQuadsGlutesCalves
Dumbbell Jump Shrug
Dumbbells
AbsHip flexorsQuadsGlutes
TRX Power Knee Tuck
TRX Suspension Trainer
GlutesQuadsInner thighsOuter thighs
TRX Skater Lunge
TRX Suspension Trainer
BicepsQuadsGlutes
TRX Biceps Curl with Reverse Lunge
TRX Suspension Trainer
TrapsSide deltsGlutesQuads
Power Snatch
Barbell
TrapsSide deltsGlutesQuads
Hang Snatch
Barbell
ForearmsBicepsSide deltsTrapsQuads
Bottoms-Up Kettlebell Clean
Kettlebell
TrapsSide deltsBicepsQuadsGlutes
Barbell High Pull
Barbell
Side deltsTrapsQuadsGlutes
Snatch Balance
Barbell
TrapsSide deltsGlutesQuads
Hang Power Snatch
Barbell
AbsTrapsSide deltsQuads
Barbell Front Rack Walk
Barbell
GlutesQuadsBicepsAbs
Kettlebell Figure 8
Kettlebell
Side deltsTrapsQuads
Kettlebell Snatch to Push Press
Kettlebell
GlutesQuadsAbs
Medicine Ball Scoop Toss
Medicine Ball
GlutesBicepsQuadsTrapsSide delts
Kettlebell Sumo Deadlift High Pull
Kettlebell
Side deltsTricepsQuadsGlutes
Push Jerk
Barbell
GlutesQuadsOuter thighs
Curtsy Lunge
Bodyweight
CalvesQuads
Single-Leg Jump Rope
Jump Rope
GlutesQuadsSide deltsTricepsTraps
Single-Arm Kettlebell Clean and Jerk
Kettlebell
Hip flexorsQuads
Standing Knee Raise
Bodyweight
Side deltsTricepsQuadsGlutes
Split Jerk
Barbell
Side deltsTricepsQuadsGlutes
Power Jerk
Barbell
GlutesBicepsQuadsSide deltsTraps
Dumbbell Clean
Dumbbells
ObliquesGlutesQuadsSide delts
Medicine Ball Side Scoop Throw
Medicine Ball
GlutesBicepsQuadsTricepsSide delts
Medicine Ball Overhead Back Throw
Medicine Ball
TrapsSide deltsBicepsQuadsGlutes
Dumbbell High Pull
Dumbbells
AbsHip flexorsQuads
TRX Mountain Climber
TRX Suspension Trainer
Hip flexorsQuadsChest
Upward-Facing Dog
Bodyweight
Inner thighsQuads
Copenhagen Adduction
Bench
GlutesHamstringsQuadsSide deltsTricepsTraps
Single-Arm Dumbbell Clean and Jerk
Dumbbell
Hip flexorsQuads
Seated Marching
Chair
GlutesQuads
Medicine Ball Squat Toss
Medicine Ball
Hip flexorsQuads
Active Straight Leg Raise
Bodyweight
TricepsQuads
Battle Rope Slams
Battle ropes
TrapsGlutesQuads
Kettlebell Overhead Carry
Kettlebell
TricepsQuads
Spider Crawl
Bodyweight
AbsQuads
L-Sit Hold
Parallel bars, floor
Side deltsQuadsGlutesTriceps
Landmine Thruster
Barbell, floor press platform
Side deltsTricepsGlutesQuads
Single-Arm Dumbbell Push Press
Dumbbell
Hip flexorsQuads
Standing Supported Hip Flexion
Wall or chair
GlutesQuadsBicepsForearms
Atlas Stone Lift
Atlas stone
Side deltsTricepsQuadsGlutes
Kettlebell Jerk
Kettlebell
Side deltsTrapsLatsQuadsGlutes
Weight Plate Snatch
Weight plate
Side deltsTricepsQuadsGlutes
Kettlebell Push Press
Kettlebells
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