Exercises · Muscle group · Updated
Quad exercises
Quad exercises train the quadriceps, which straightens the knee. Squats, leg presses and lunges load it heavily together with the glutes, and the leg extension isolates it. The quads are one of the largest muscle groups in the body, so leg day usually starts with them.
- Exercises
- 58 exercise pages
- Most common equipment
- Bodyweight, Machine, Barbell
- Most logged exercise
- Leg Press
Quads: the four parts of the quadriceps
- Rectus femoris (rectus femoris)
- The only part that crosses the hip joint. It straightens the knee and flexes the hip, so it is also a hip flexor. The leg extension loads it more than the squat because the hip stays straighter.
- Vastus lateralis (vastus lateralis)
- The large muscle on the outside of the thigh is the biggest part of the quadriceps. It works in all squats, presses and lunges.
- Vastus medialis (vastus medialis)
- The teardrop-shaped muscle on the inside of the thigh above the knee. It straightens the knee together with the other parts, and it is loaded well in deep squats and leg extensions.
- Vastus intermedius (vastus intermedius)
- The deep part under the rectus femoris. You cannot see it, but it works whenever the knee straightens against a load.
Most-logged quad exercises among SisuLift users
The order comes from how many SisuLift users have logged sets of each exercise. It includes exercises that have a guide page in the exercise library, and it updates as people log their workouts.
How to train your quads
Start with one squat (back squat, front squat, goblet squat or hack squat) or a leg press, then one single-leg exercise such as a Bulgarian split squat, and finish with leg extensions. A deep range of motion builds the quads better than partial reps, as long as technique holds.
The more upright your torso and the further your knee travels over your toes, the more your quads work. That is why front squats, hack squats and elevated heels emphasise the quads, while a longer stride and forward lean emphasise the glutes.
How many weekly sets for the quads
These are the numbers SisuLift starts your weekly volume from before you have any training history. As your logs build up, the app moves the target based on how your strength develops. Only hard sets count: a direct exercise counts as one set, and an exercise where the muscle assists counts as half a set.
| Experience | Minimum | Target | Upper limit |
|---|---|---|---|
| Beginner | 6 sets | 11 sets | 16 sets |
| Intermediate | 8 sets | 14 sets | 20 sets |
| Advanced | 9 sets | 16 sets | 23 sets |
Minimum is the amount that usually still drives progress. Upper limit is the amount beyond which recovery usually starts to suffer. Split the weekly sets across two or three workouts.
Example workout from the most-logged exercises
The most-logged exercises from different exercise families, compound movements first. Sets, reps and rest are the same ones SisuLift uses for a muscle growth goal.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg Press | 3–4 | 8–12 | 3 min |
| Sled Hack Squat | 3–4 | 8–12 | 3 min |
| Barbell Full Squat (Back POV) | 3–4 | 8–12 | 3 min |
| Lever Leg Extension | 3 | 10–15 | 1.5 min |
Done twice a week, this adds up to 24–30 sets per week. The rep ranges are those for a muscle growth goal.
Main exercises and their variations
These exercises have their own page with variations, sets and reps and the most common questions in one place.
All quad exercises (58)
Every exercise with a guide page in the exercise library, grouped by equipment. The equipment heading takes you to all exercises for that equipment.
Bodyweight20 exercises
- Bulgarian Split Squat
- Forward Lunge
- Bodyweight Squat
- Air Squat
- Burpee
- Bodyweight Step-up (VERSION 2)
- Single Leg Squat (pistol)
- Sissy Squat
- Scissors Jump
- Bodyweight Overhead Squat
- Heel to Heel Tap
- Bodyweight Rear Lunge
- Jump on Fit Box
- Jump Box
- Step-up on Box
- Deadlift Jump
- Broad Long Jump
- Cossack Squat
- Jump Step-Up
- Boxing Left Hook
Machine10 exercises
Barbell10 exercises
Dumbbell5 exercises
Smith machine4 exercises
Kettlebell3 exercises
Other equipment1 exercise
Frequently asked
What is the best quad exercise?
The most-logged quad exercise among SisuLift users is Leg Press. The squat is the basic quad exercise, but the leg press and hack squat build the quads just as well and are easier to learn. Add leg extensions, because they load the rectus femoris, which the squat loads less.
Are deep squats bad for your knees?
Not for healthy knees, as long as the load increases gradually. Knees travelling past the toes is normal. If your knee aches, lighten the load, try a slightly wider stance or box squats and strengthen your quads with light leg extensions. If the pain persists, see a physiotherapist.
How many sets for the quads per week?
At intermediate level SisuLift starts the quads at 14 sets per week, with a minimum of 8. For beginners the target is 11. The quads are a large muscle group, so split the sets over two leg days and do heavy squats at the start of the workout when you are fresh.
What can replace the squat?
Leg presses, hack squats, Smith machine squats and Bulgarian split squats load the quads without a bar on your back. If your back does not tolerate squats, leg presses and single-leg exercises are good alternatives. The goblet squat is the easiest way to learn squat technique.
How do you train quads at home?
Air squats, Bulgarian split squats off a chair, lunges, step-ups and sissy squats go a long way. When you get past 20 reps, do a single-leg version, slow down the lowering or add weight in a backpack. The pistol squat is the hardest bodyweight leg exercise.