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Legs

Quad exercises

31 exercises for the front of your thighs: squats, leg presses, lunges and leg extensions.

  • Beginner 20
  • Intermediate 10
  • Advanced 1

Your quads cover the front of the thigh and straighten the knee. In two trials, the squat grew the quads more than the hip thrust did.

With dumbbells 12

On machines 7

With your bodyweight 4

More exercises 8

Other regions

Sources

  • Plotkin DL, Rodas MA, et al. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Front Physiol. 2023;14:1279170.

    Full textPubMedDOI

  • Barbalho M, Coswig V, et al. Back Squat vs. Hip Thrust Resistance-training Programs in Well-trained Women. Int J Sports Med. 2020;41(5):306-310.

    PubMedDOI

Booty day. Let’s lift that number.

Your 12-week glute plan

A 12-week glute and leg program with real weights. Strength goes up first.

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