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Quadriceps

Knee extension and squat-dominant leg work.

Legs268 Exercises
Quadriceps — Muscle parts: Rectus femoris, Vastus lateralis, Vastus medialis, Sartorius (Front)Front
Quadriceps — Muscle parts: Rectus femoris, Vastus lateralis, Vastus medialis, Sartorius (Back)Back
Muscle parts
  • Rectus femoris
  • Vastus lateralis
  • Vastus medialis
  • Sartorius

Exercises that train the Quadriceps

How to train it

Train the Quadriceps with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Quadriceps FAQ

What are the best exercises for the Quadriceps?

Balance Board (Version 2), Band Hip Adduction, Band Seated Leg Extension and Barbell Bench Front Squat are among the most effective quadriceps exercises. Pair a heavy compound movement with one or two assistance exercises to train the quadriceps through its full range.

How often should you train the Quadriceps?

Training the quadriceps two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding quadriceps sessions so the muscle can recover and grow.

Related muscles

Glutes

Glutes

Hip extension and abduction from thrusts, bridges and squats.

299 Exercises
Hamstrings

Hamstrings

Hip hinges and knee-flexion patterns for the back of the thigh.

227 Exercises
Adductors

Adductors

Inner thigh work from adduction, wide squats and lateral lunges.

131 Exercises
Abductors

Abductors

Outer hip — abduction work for hip stability and a balanced lower body.

76 Exercises
Calves

Calves

Ankle extension and lower-leg stability.

144 Exercises
Tibialis

Tibialis

Front shin — dorsiflexion work for knee health and balanced lower legs.

9 Exercises