Hominin · muscle group
quadriceps
The quadriceps on the front of the thigh straighten the knee; squats, lunges, leg presses and leg extensions work them.
148 exercises in the reference train it as their main target.
barbell
- Barbell Squat · beginner, compound
- Front Barbell Squat · expert, compound
- Barbell Side Split Squat · beginner, compound
- Barbell Walking Lunge · beginner, compound
- Barbell Full Squat · intermediate, compound
- Barbell Hack Squat · intermediate, compound
- Barbell Lunge · intermediate, compound
- Barbell Step Ups · intermediate, compound
- Box Squat · intermediate, compound
- Elevated Back Lunge · intermediate, compound
- Front Squat (Clean Grip) · intermediate, compound
- Jefferson Squats · intermediate, compound
- Narrow Stance Squats · intermediate, compound
- Reverse Band Box Squat · intermediate, compound
- Speed Box Squat · intermediate, compound
- Squat with Bands · intermediate, compound
- Squat with Chains · intermediate, compound
- Squat with Plate Movers · intermediate, compound
- Weighted Jump Squat · intermediate, compound
- Wide Stance Barbell Squat · intermediate, compound
- Barbell Squat To A Bench · expert, compound
- Box Squat with Bands · expert, compound
- Box Squat with Chains · expert, compound
- Front Barbell Squat To A Bench · expert, compound
- One Leg Barbell Squat · expert, compound
- One-Arm Side Deadlift · expert, compound
- Reverse Band Power Squat · expert, compound
- Speed Squats · expert, compound
- Squat Jerk · expert, compound
- Weighted Sissy Squat · expert, compound
- Zercher Squats · expert, compound
- Clean Pull · intermediate, compound
- Clean from Blocks · intermediate, compound
- Frankenstein Squat · intermediate, compound
- Hang Clean · intermediate, compound
- Hang Clean - Below the Knees · intermediate, compound
- Heaving Snatch Balance · intermediate, compound
- Jerk Dip Squat · intermediate, compound
- Olympic Squat · intermediate, compound
- Power Snatch from Blocks · intermediate, compound
- Snatch · intermediate, compound
- Snatch Balance · intermediate, compound
- Split Clean · intermediate, compound
- Split Jerk · intermediate, compound
- Overhead Squat · expert, compound
- Power Jerk · expert, compound
- Snatch from Blocks · expert, compound
dumbbell
- Dumbbell Lunges · beginner, compound
- Dumbbell Squat · beginner, compound
- Plie Dumbbell Squat · beginner, compound
- Split Squat with Dumbbells · beginner, compound
- Dumbbell Rear Lunge · intermediate, compound
- Dumbbell Squat To A Bench · intermediate, compound
- Dumbbell Step Ups · intermediate, compound
- Dumbbell Seated Box Jump · intermediate, compound
No equipment
- Bodyweight Squat · beginner, compound
- Freehand Jump Squat · intermediate, compound
- Double Leg Butt Kick · beginner, compound
- Fast Skipping · beginner, compound
- Rocket Jump · beginner, compound
- Scissors Jump · beginner, compound
- Single Leg Butt Kick · beginner, compound
- Split Jump · beginner, compound
- Standing Long Jump · beginner, compound
- Star Jump · beginner, compound
- Bench Jump · intermediate, compound
cable
- Cable Deadlifts · beginner, compound
- Cable Hip Adduction · beginner, isolation
machine
- Leg Press · beginner, compound
- Leg Extensions · beginner, isolation
- Hack Squat · beginner, compound
- Chair Squat · beginner, compound
- Leverage Deadlift · beginner, compound
- Smith Machine Squat · beginner, compound
- Smith Single-Leg Split Squat · beginner, compound
- Lunge Sprint · intermediate, compound
- Lying Machine Squat · intermediate, compound
- Narrow Stance Hack Squats · intermediate, compound
- Narrow Stance Leg Press · intermediate, compound
- Smith Machine Leg Press · intermediate, compound
- Smith Machine Pistol Squat · intermediate, compound
- Single-Leg Leg Extension · beginner, isolation
- Bicycling, Stationary · beginner
- Jogging, Treadmill · beginner
- Recumbent Bike · beginner
- Running, Treadmill · beginner
- Walking, Treadmill · beginner
- Elliptical Trainer · intermediate
- Rowing, Stationary · intermediate
- Stairmaster · intermediate
- Step Mill · intermediate
kettlebells
- Goblet Squat · beginner, compound
- Front Squats With Two Kettlebells · intermediate, compound
- Kettlebell Pistol Squat · expert, compound
- One-Arm Overhead Kettlebell Squats · expert, compound
bands
- Hip Flexion with Band · beginner, compound
- Squats - With Bands · beginner, compound
Other equipment
- Bodyweight Walking Lunge · beginner, compound
- Single-Leg High Box Squat · beginner, compound
- Trap Bar Deadlift · beginner, compound
- Suspended Split Squat · intermediate, compound
- Weighted Squat · intermediate, compound
- Alternate Leg Diagonal Bound · beginner, compound
- Backward Drag · beginner, compound
- Bear Crawl Sled Drags · beginner, compound
- Bench Sprint · beginner, compound
- Depth Jump Leap · beginner, compound
- Front Cone Hops (or hurdle hops) · beginner, compound
- Mountain Climbers · beginner, compound
- Quick Leap · beginner, compound
- Sandbag Load · beginner, compound
- Side Hop-Sprint · beginner, compound
- Side Standing Long Jump · beginner, compound
- Side to Side Box Shuffle · beginner, compound
- Single Leg Push-off · beginner, compound
- Single-Leg Hop Progression · beginner, compound
- Single-Leg Lateral Hop · beginner, compound
- Single-Leg Stride Jump · beginner, compound
- Sled Drag - Harness · beginner, compound
- Sled Push · beginner, compound
- Stride Jump Crossover · beginner, compound
- Car Deadlift · intermediate, compound
- Conan's Wheel · intermediate, compound
- Linear Depth Jump · intermediate, compound
- Rickshaw Deadlift · intermediate, compound
- Tire Flip · intermediate, compound
- Yoke Walk · intermediate, compound
- Bicycling · beginner
- Single-Cone Sprint Drill · beginner
- Trail Running/Walking · beginner
- Rope Jumping · intermediate
- Skating · intermediate
Stretches
Other muscle groups
abdominals · abductors · adductors · biceps · calves · chest · forearms · glutes · hamstrings · lats · lower back · middle back · neck · shoulders · traps · triceps
General information, not medical advice. Exercise data from the Free Exercise DB (public domain).