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Quads

Squats, presses, lunges and extensions.

Quads

Routines

Quad Sweep

Machine-based quad work that keeps the lower back out of it.

45m
  1. Hack Squat4 × 8–10
  2. Leg Press3 × 10–12
  3. Walking Dumbbell Lunge3 × 12 steps/leg
  4. Leg Extension3 × 12–15

Intermediate

Dumbbell Legs

Quads with dumbbells and a bench.

35m
  1. Goblet Squat4 × 10–12
  2. Bulgarian Split Squat3 × 8–10/leg
  3. Dumbbell Step-Up3 × 10/leg

Beginner

All quads exercises · 14

Barbell Back Squat

Compound · barbell, squat rack

Barbell Front Squat

Compound · barbell, squat rack

Bodyweight Squat

Compound · bodyweight

Bulgarian Split Squat

Compound · dumbbell, bench

Dumbbell Step-Up

Compound · dumbbell, bench

Goblet Squat

Compound · dumbbell

Hack Squat

Compound · hack squat

Leg Press

Compound · leg press

Reverse Lunge

Compound · bodyweight

Smith Machine Split Squat

Compound · smith machine

Smith Machine Squat

Compound · smith machine

Walking Dumbbell Lunge

Compound · dumbbell

Leg Extension

Isolation · leg extension

Sissy Squat

Isolation · bodyweight