Quadriceps
31 exercises
How to train your quads
Quads train by bending and extending the knee under load: squats, lunges, step-ups, wall sits and their variations. These exercises also work the glutes and the core, so they give a lot for the time spent: this is the session to cut last when the day is short.
Here you'll find every exercise on video with form, common mistakes and the muscles involved, from bodyweight to dumbbells. Knees in line with your toes, weight on your heels, neutral back. Go as deep as you can hold those three points: the moment one of them gives is your depth for today, and lower doesn't make it count more.
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Download our appFrequently asked questions
- Are squats bad for the knees?
- Not if your weight stays on your heels and your knees follow the direction of your feet. If something feels off, reduce the depth and come back up.
- How many reps for legs?
- Twelve to fifteen per set with bodyweight, eight to ten with a load.
- Can I train legs every day?
- Better two or three times a week: legs need recovery to grow.