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Quads

Squats and lunges for powerful front legs.

227 exercises · 217 with video demo

1-Step Box JumpDEMO

1-Step Box Jump

Beginner

Bodyweight
2-Box Depth JumpDEMO

2-Box Depth Jump

Advanced

Bodyweight
Air SquatsDEMO

Air Squats

Beginner

Bodyweight
Alternating Lunge JumpsDEMO

Alternating Lunge Jumps

Intermediate

Bodyweight
Back SquatDEMO

Back Squat

Intermediate

Bodyweight
Balance Trainer Alternating LungeDEMO

Balance Trainer Alternating Lunge

Intermediate

Stability ball
Balance Trainer Alternating Lunge JumpsDEMO

Balance Trainer Alternating Lunge Jumps

Intermediate

Bodyweight
Balance Trainer Bar Assisted Dome SquatDEMO

Balance Trainer Bar Assisted Dome Squat

Beginner

Stability ball
Balance Trainer BurpeeDEMO

Balance Trainer Burpee

Advanced

Stability ball
Balance Trainer Burpee with PushupDEMO

Balance Trainer Burpee with Pushup

Intermediate

Bodyweight
Balance Trainer Curtsy LungeDEMO

Balance Trainer Curtsy Lunge

Intermediate

Stability ball
Balance Trainer Goblet SquatDEMO

Balance Trainer Goblet Squat

Advanced

Stability ball
Balance Trainer Hesitation LungesDEMO

Balance Trainer Hesitation Lunges

Intermediate

Bodyweight
Balance Trainer Knee Up SquatsDEMO

Balance Trainer Knee Up Squats

Intermediate

Bodyweight
Balance Trainer Lateral Dome SquatsDEMO

Balance Trainer Lateral Dome Squats

Beginner

Stability ball
Balance Trainer Mountain ClimberDEMO

Balance Trainer Mountain Climber

Beginner

Stability ball
Balance Trainer Rear Lunge KicksDEMO

Balance Trainer Rear Lunge Kicks

Beginner

Bodyweight
Balance Trainer Single Leg Glute DropDEMO

Balance Trainer Single Leg Glute Drop

Intermediate

Stability ball
Balance Trainer Single Leg TRX LungesDEMO

Balance Trainer Single Leg TRX Lunges

Advanced

TRX
Balance Trainer SquatDEMO

Balance Trainer Squat

Beginner

Bodyweight
Balance Trainer Stability Ball Overhead SquatsDEMO

Balance Trainer Stability Ball Overhead Squats

Advanced

Stability ball
Balance Trainer Sumo Squat JumpsDEMO

Balance Trainer Sumo Squat Jumps

Beginner

Bodyweight
Balance Trainer TRX Front to Back LungesDEMO

Balance Trainer TRX Front to Back Lunges

Intermediate

TRX
Balance Trainer TRX Pistol SquatsDEMO

Balance Trainer TRX Pistol Squats

Advanced

TRX
Balance Trainer TRX Squat JumpsDEMO

Balance Trainer TRX Squat Jumps

Advanced

TRX
Banded Curtsy LungeDEMO

Banded Curtsy Lunge

Intermediate

Resistance band
Banded Leg DriveDEMO

Banded Leg Drive

Beginner

Resistance band
Barbell Back Squat with Deep Partial SquatDEMO

Barbell Back Squat with Deep Partial Squat

Intermediate

Barbell
Barbell Bulgarian Split JumpDEMO

Barbell Bulgarian Split Jump

Advanced

Barbell
Barbell Curtsy LungeDEMO

Barbell Curtsy Lunge

Intermediate

Barbell
Barbell High PullDEMO

Barbell High Pull

Advanced

Barbell
Barbell LungeDEMO

Barbell Lunge

Intermediate

Barbell
Barbell Step UpDEMO

Barbell Step Up

Intermediate

Barbell
Bodyweight Bulgarian Split SquatDEMO

Bodyweight Bulgarian Split Squat

Intermediate

Bodyweight
Bodyweight Squat HoldDEMO

Bodyweight Squat Hold

Beginner

Bodyweight
Bodyweight Step Up to Deficit Reverse LungeDEMO

Bodyweight Step Up to Deficit Reverse Lunge

Beginner

Bodyweight
Box Front SquatDEMO

Box Front Squat

Advanced

Bodyweight
Box ShuffleDEMO

Box Shuffle

Beginner

Bodyweight
Box SquatDEMO

Box Squat

Advanced

Bodyweight
Box Step DownDEMO

Box Step Down

Beginner

Bodyweight
Broad Depth JumpDEMO

Broad Depth Jump

Intermediate

Bodyweight
Bulgarian Split JumpsDEMO

Bulgarian Split Jumps

Intermediate

Bodyweight
Bulgarian Split SquatDEMO

Bulgarian Split Squat

Intermediate

Bodyweight
BurpeeDEMO

Burpee

Intermediate

Bodyweight
Burpee Broad JumpDEMO

Burpee Broad Jump

Beginner

Bodyweight
Burpee High JumpDEMO

Burpee High Jump

Advanced

Bodyweight
Butt KickDEMO

Butt Kick

Beginner

Bodyweight
Butt ScootDEMO

Butt Scoot

Beginner

Bodyweight
Cable Knee DriveDEMO

Cable Knee Drive

Intermediate

Cable
Clean and JerkDEMO

Clean and Jerk

Advanced

Barbell
Clean and PressDEMO

Clean and Press

Advanced

Barbell
Clean from BlocksDEMO

Clean from Blocks

Advanced

Barbell
Clean High PullDEMO

Clean High Pull

Advanced

Barbell
Clean PullDEMO

Clean Pull

Advanced

Bodyweight
Clean Pull to Hang CleanDEMO

Clean Pull to Hang Clean

Advanced

Bodyweight
ClusterDEMO

Cluster

Advanced

Bodyweight
Couch StretchDEMO

Couch Stretch

Beginner

Bodyweight
Curtsy LungeDEMO

Curtsy Lunge

Intermediate

Bodyweight
Deficit Reverse LungeDEMO

Deficit Reverse Lunge

Intermediate

Bodyweight
Double Dumbbell Power SnatchDEMO

Double Dumbbell Power Snatch

Intermediate

Dumbbell
Dual Kettlebell Front SquatDEMO

Dual Kettlebell Front Squat

Intermediate

Kettlebell
Duck WalkDEMO

Duck Walk

Beginner

Bodyweight
Dumbbell Bulgarian Split JumpsDEMO

Dumbbell Bulgarian Split Jumps

Advanced

Dumbbell
Dumbbell Bulgarian Split SquatDEMO

Dumbbell Bulgarian Split Squat

Beginner

Dumbbell
Dumbbell Curtsy LungeDEMO

Dumbbell Curtsy Lunge

Intermediate

Dumbbell
Dumbbell Deficit Reverse LungeDEMO

Dumbbell Deficit Reverse Lunge

Intermediate

Dumbbell
Dumbbell Goblet SquatDEMO

Dumbbell Goblet Squat

Intermediate

Dumbbell
Dumbbell Hang Power CleanDEMO

Dumbbell Hang Power Clean

Intermediate

Dumbbell
Dumbbell Kneel to StandDEMO

Dumbbell Kneel to Stand

Beginner

Dumbbell
Dumbbell LungeDEMO

Dumbbell Lunge

Beginner

Dumbbell
Dumbbell Overhead Kneel to StandDEMO

Dumbbell Overhead Kneel to Stand

Intermediate

Dumbbell
Dumbbell SquatDEMO

Dumbbell Squat

Beginner

Dumbbell
Dumbbell Squat To Shoulder PressDEMO

Dumbbell Squat To Shoulder Press

Beginner

Dumbbell
Dumbbell Step UpDEMO

Dumbbell Step Up

Intermediate

Dumbbell
Dumbbell Sumo SquatDEMO

Dumbbell Sumo Squat

Intermediate

Dumbbell
Dumbbell ThrusterDEMO

Dumbbell Thruster

Beginner

Dumbbell
Dumbbell Walking LungeDEMO

Dumbbell Walking Lunge

Beginner

Dumbbell
Foam Roll QuadricepsDEMO

Foam Roll Quadriceps

Beginner

Bodyweight
Front SquatDEMO

Front Squat

Intermediate

Bodyweight
Front Squat to JerkDEMO

Front Squat to Jerk

Intermediate

Bodyweight
Hack SquatDEMO

Hack Squat

Beginner

Machine
Handle Band SquatDEMO

Handle Band Squat

Beginner

Resistance band
Handle Band Squat to PressDEMO

Handle Band Squat to Press

Beginner

Resistance band
Hang CleanDEMO

Hang Clean

Intermediate

Barbell
Hang Power CleanDEMO

Hang Power Clean

Intermediate

Bodyweight
High Depth JumpDEMO

High Depth Jump

Intermediate

Bodyweight
Hip FlowDEMO

Hip Flow

Beginner

Bodyweight
Jump SquatDEMO

Jump Squat

Intermediate

Bodyweight
Kettlebell Clean and JerkDEMO

Kettlebell Clean and Jerk

Intermediate

Kettlebell
Kettlebell Front SquatDEMO

Kettlebell Front Squat

Intermediate

Kettlebell
Kettlebell Goblet SquatDEMO

Kettlebell Goblet Squat

Beginner

Kettlebell
Kettlebell Lunge with RotationDEMO

Kettlebell Lunge with Rotation

Intermediate

Kettlebell
Kettlebell Pistol SquatDEMO

Kettlebell Pistol Squat

Advanced

Kettlebell
Kettlebell Racked Reverse LungeDEMO

Kettlebell Racked Reverse Lunge

Intermediate

Kettlebell
Kettlebell Single Arm Overhead LungeDEMO

Kettlebell Single Arm Overhead Lunge

Intermediate

Kettlebell
Kettlebell Suitcase DeadliftDEMO

Kettlebell Suitcase Deadlift

Beginner

Kettlebell
Kneel to StandDEMO

Kneel to Stand

Beginner

Bodyweight
Landmine SquatDEMO

Landmine Squat

Beginner

Barbell
Landmine Squat to PressDEMO

Landmine Squat to Press

Intermediate

Barbell
Landmine Sumo SquatDEMO

Landmine Sumo Squat

Intermediate

Barbell
Lateral Box ShuffleDEMO

Lateral Box Shuffle

Beginner

Bodyweight
Lateral Step UpDEMO

Lateral Step Up

Beginner

Bodyweight
Lateral Step Up with Knee DriveDEMO

Lateral Step Up with Knee Drive

Intermediate

Bodyweight
Leg ExtensionDEMO

Leg Extension

Beginner

Machine
Loop Band Back SquatDEMO

Loop Band Back Squat

Beginner

Resistance band
Loop Band Bulgarian Split SquatDEMO

Loop Band Bulgarian Split Squat

Intermediate

Resistance band
Loop Band Front SquatDEMO

Loop Band Front Squat

Beginner

Resistance band
Loop Band Leg ExtensionDEMO

Loop Band Leg Extension

Beginner

Resistance band
Loop Band Leg PressDEMO

Loop Band Leg Press

Beginner

Resistance band
Loop Band Pulse LungeDEMO

Loop Band Pulse Lunge

Beginner

Resistance band
Loop Band Squat to Shoulder PressDEMO

Loop Band Squat to Shoulder Press

Beginner

Resistance band
Loop Band Sumo DeadliftDEMO

Loop Band Sumo Deadlift

Beginner

Resistance band
LungeDEMO

Lunge

Beginner

Bodyweight
Lunge JumpDEMO

Lunge Jump

Beginner

Bodyweight
Lunge TwistDEMO

Lunge Twist

Beginner

Bodyweight
Lunge with Ankle GrabDEMO

Lunge with Ankle Grab

Beginner

Bodyweight
Machine Leg PressDEMO

Machine Leg Press

Beginner

Machine
Machine SquatDEMO

Machine Squat

Intermediate

Machine
Medicine Ball LungeDEMO

Medicine Ball Lunge

Beginner

Medicine ball
Medicine Ball Overhead LungeDEMO

Medicine Ball Overhead Lunge

Intermediate

Medicine ball
Medicine Ball Side LungeDEMO

Medicine Ball Side Lunge

Beginner

Medicine ball
Medicine Ball SquatDEMO

Medicine Ball Squat

Intermediate

Medicine ball
Mini Loop Band Alternating Leg RaisesDEMO

Mini Loop Band Alternating Leg Raises

Beginner

Resistance band
Mini Loop Band Hip FlexorDEMO

Mini Loop Band Hip Flexor

Beginner

Resistance band
Mini Loop Band Jump SquatDEMO

Mini Loop Band Jump Squat

Beginner

Resistance band
Mini Loop Band LungeDEMO

Mini Loop Band Lunge

Beginner

Resistance band
Mini Loop Band Lunge KickbackDEMO

Mini Loop Band Lunge Kickback

Beginner

Resistance band
Mini Loop Band SquatDEMO

Mini Loop Band Squat

Beginner

Resistance band
Mini Loop Band Standing Hip FlexionDEMO

Mini Loop Band Standing Hip Flexion

Beginner

Resistance band
Mountain ClimberDEMO

Mountain Climber

Beginner

Bodyweight
Olympic SquatDEMO

Olympic Squat

Advanced

Bodyweight
Overhead Barbell LungeDEMO

Overhead Barbell Lunge

Intermediate

Barbell
Overhead Dumbbell LungeDEMO

Overhead Dumbbell Lunge

Intermediate

Dumbbell
Overhead SquatDEMO

Overhead Squat

Advanced

Barbell
Pause Back SquatDEMO

Pause Back Squat

Intermediate

Bodyweight
Pause Barbell LungeDEMO

Pause Barbell Lunge

Intermediate

Barbell
Pause Front SquatDEMO

Pause Front Squat

Intermediate

Bodyweight
Pause SquatDEMO

Pause Squat

Beginner

Bodyweight
Pistol SquatDEMO

Pistol Squat

Advanced

Bodyweight
Power Clean and PressDEMO

Power Clean and Press

Intermediate

Bodyweight
Power Clean ThrusterDEMO

Power Clean Thruster

Intermediate

Bodyweight
Power Clean to Front SquatDEMO

Power Clean to Front Squat

Advanced

Bodyweight
Power SkipsDEMO

Power Skips

Beginner

Bodyweight
Power Snatch from BlocksDEMO

Power Snatch from Blocks

Intermediate

Barbell
Power Snatch to Overhead SquatDEMO

Power Snatch to Overhead Squat

Advanced

Barbell
Pulse Back SquatDEMO

Pulse Back Squat

Intermediate

Bodyweight
Pulse LungeDEMO

Pulse Lunge

Intermediate

Bodyweight
Push JerkDEMO

Push Jerk

Advanced

Barbell
PVC Clean and JerkDEMO

PVC Clean and Jerk

Beginner

Bodyweight
PVC Jerk PressDEMO

PVC Jerk Press

Beginner

Barbell
PVC Overhead SquatDEMO

PVC Overhead Squat

Beginner

Barbell
PVC Overhead Squat HoldDEMO

PVC Overhead Squat Hold

Beginner

Bodyweight
PVC Romanian DeadliftDEMO

PVC Romanian Deadlift

Beginner

Bodyweight
PVC SnatchDEMO

PVC Snatch

Beginner

Bodyweight
Reverse Box JumpDEMO

Reverse Box Jump

Advanced

Bodyweight
Reverse LungeDEMO

Reverse Lunge

Intermediate

Bodyweight
Runners Butt KickDEMO

Runners Butt Kick

Beginner

Bodyweight
Shin Box QuadDEMO

Shin Box Quad

Beginner

Bodyweight
Side LungeDEMO

Side Lunge

Beginner

Bodyweight
Single Arm Overhead Dumbbell LungeDEMO

Single Arm Overhead Dumbbell Lunge

Intermediate

Dumbbell
Single Arm Overhead Kettlebell SquatDEMO

Single Arm Overhead Kettlebell Squat

Advanced

Kettlebell
Single Dumbbell Power CleanDEMO

Single Dumbbell Power Clean

Intermediate

Dumbbell
Single Dumbbell Power Clean and JerkDEMO

Single Dumbbell Power Clean and Jerk

Intermediate

Dumbbell
Single Dumbbell Sumo SquatDEMO

Single Dumbbell Sumo Squat

Beginner

Dumbbell
Single Kettlebell Suitcase DeadliftDEMO

Single Kettlebell Suitcase Deadlift

Intermediate

Kettlebell
Single Leg Butt KickDEMO

Single Leg Butt Kick

Advanced

Bodyweight
Single Leg Leg ExtensionDEMO

Single Leg Leg Extension

Beginner

Bodyweight
Sled DragDEMO

Sled Drag

Beginner

Machine
Smith Machine Pistol SquatDEMO

Smith Machine Pistol Squat

Intermediate

BarbellMachine
Smith Machine Single-Leg Split SquatDEMO

Smith Machine Single-Leg Split Squat

Intermediate

BarbellMachine
Smith Machine SquatDEMO

Smith Machine Squat

Beginner

BarbellMachine
SnatchDEMO

Snatch

Advanced

Barbell
Snatch BalanceDEMO

Snatch Balance

Advanced

Barbell
Snatch from BlocksDEMO

Snatch from Blocks

Advanced

Bodyweight
Snatch Pull to Low Hang SnatchDEMO

Snatch Pull to Low Hang Snatch

Advanced

Bodyweight
Split CleanDEMO

Split Clean

Advanced

Bodyweight
Split JerkDEMO

Split Jerk

Advanced

Barbell
Split SquatDEMO

Split Squat

Intermediate

Bodyweight
Squat Side KickDEMO

Squat Side Kick

Beginner

Bodyweight
Squat with RotationDEMO

Squat with Rotation

Beginner

Bodyweight
Standing Broad JumpDEMO

Standing Broad Jump

Beginner

Bodyweight
Star JumpDEMO

Star Jump

Beginner

Bodyweight
Static LungeDEMO

Static Lunge

Beginner

Bodyweight
Step Up to Deficit Reverse LungeDEMO

Step Up to Deficit Reverse Lunge

Intermediate

Bodyweight
Sumo SquatDEMO

Sumo Squat

Intermediate

Bodyweight
ThrusterDEMO

Thruster

Intermediate

Bodyweight
Tire FlipDEMO

Tire Flip

Intermediate

Bodyweight
Trap Bar DeadliftDEMO

Trap Bar Deadlift

Intermediate

Bodyweight
TRX Balance LungeDEMO

TRX Balance Lunge

Beginner

TRX
TRX Cossack SquatDEMO

TRX Cossack Squat

Beginner

TRX
TRX Crossing Balance LungeDEMO

TRX Crossing Balance Lunge

Beginner

TRX
TRX Curtsy LungeDEMO

TRX Curtsy Lunge

Beginner

TRX
TRX Figure Four SquatDEMO

TRX Figure Four Squat

Beginner

TRX
TRX Forward Lunge with Chest StretchDEMO

TRX Forward Lunge with Chest Stretch

Beginner

TRX
TRX Ice SkaterDEMO

TRX Ice Skater

Beginner

TRX
TRX Jump SquatsDEMO

TRX Jump Squats

Beginner

TRX
TRX Lateral LungeDEMO

TRX Lateral Lunge

Beginner

TRX
TRX LungeDEMO

TRX Lunge

Beginner

TRX
TRX Mountain ClimbersDEMO

TRX Mountain Climbers

Beginner

TRX
TRX Pistol SquatDEMO

TRX Pistol Squat

Beginner

TRX
TRX Pulse LungesDEMO

TRX Pulse Lunges

Intermediate

TRX
TRX Reverse Lunge to JumpDEMO

TRX Reverse Lunge to Jump

Beginner

TRX
TRX Reverse Lunge to Knee DriveDEMO

TRX Reverse Lunge to Knee Drive

Beginner

TRX
TRX Rocket LaunchersDEMO

TRX Rocket Launchers

Intermediate

TRX
TRX Single Leg SquatDEMO

TRX Single Leg Squat

Advanced

TRX
TRX Split SquatDEMO

TRX Split Squat

Beginner

TRX
TRX Sprinter StartDEMO

TRX Sprinter Start

Beginner

TRX
TRX SquatDEMO

TRX Squat

Beginner

TRX
TRX Squat and RowDEMO

TRX Squat and Row

Beginner

TRX
Walking LungeDEMO

Walking Lunge

Beginner

Bodyweight
Wall BallDEMO

Wall Ball

Intermediate

Bodyweight
Wall Knee DriveDEMO

Wall Knee Drive

Beginner

Bodyweight
Wall SitDEMO

Wall Sit

Intermediate

Bodyweight
Wall SquatDEMO

Wall Squat

Beginner

Stability ball
Wall Triple Knee DriveDEMO

Wall Triple Knee Drive

Beginner

Bodyweight
Weighted Wall SitDEMO

Weighted Wall Sit

Intermediate

Bodyweight
Zercher SquatDEMO

Zercher Squat

Advanced

Barbell
🏋️

Bounds

Beginner

Bodyweight
🏋️

Leg Press

Beginner

Machine
🏋️

Partner Back To Back Wall Sit

Beginner

Bodyweight
🏋️

Partner Band Jump

Beginner

Resistance band
🏋️

Partner Band Sprint

Beginner

Resistance band
🏋️

Partner Hook Squat

Intermediate

Bodyweight
🏋️

Partner Plank Hold And Jump

Intermediate

Bodyweight
🏋️

Partner Squat And Throw

Beginner

Medicine ball
🏋️

Partner Wall Sit And Tricep Dip

Beginner

Bodyweight
🏋️

Sled Pull

Beginner

Machine