The quadriceps are not only essential for showing off strong, defined legs, but they also play a key role in stability, power, and overall physical performance.

I’ve been into fitness for years, and if there’s one thing I’ve learned, it’s that not all exercises are created equal. Some give you amazing results, others just waste your time. That’s why I’ve decided to share my personal “top 10” for the quadriceps. I’ve prioritized moves that engage multiple muscle groups at once, which not only saves time but also boosts your gains.

1 Barbell Squat

A compound exercise that mainly activates the quadriceps, glutes, and core muscles.

How to do it:

  1. Place the barbell high on your back.
  2. Keep your feet shoulder-width apart, toes slightly pointed out.
  3. Lower down slowly by pushing your hips back and bending your knees until your thighs are parallel to the floor.
  4. Push back up to the starting position.

Sets and reps: 4 sets of 8-12 reps.

Tips: Keep your back straight and avoid letting your knees cave inward.

2 Front Squat

A squat variation that puts more emphasis on the quadriceps by shifting the center of gravity.

How to do it:

  1. Hold the barbell on the front of your shoulders with elbows up.
  2. Follow the same technique as the regular squat.

Sets and reps: 4 sets of 6-10 reps.

Tips: Use moderate weights until you master the technique to avoid lower back strain.

3 Leg Press

A machine that lets you work the quadriceps with more stability.

How to do it:

  1. Place your feet shoulder-width apart on the platform.
  2. Push the platform up and lower down slowly until your knees form a 90° angle.

Sets and reps: 4 sets of 10-15 reps.

Tips: Avoid locking your knees at the end of the movement.

4 Dumbbell Lunges

A unilateral exercise that improves strength and balance in the quadriceps and glutes.

How to do it:

  1. Hold a dumbbell in each hand.
  2. Take a big step forward and lower down until your back knee almost touches the floor.
  3. Return to the starting position and repeat with the other leg.

Sets and reps: 3-4 sets of 12-16 steps (6-8 per leg).

Tips: Make sure your front knee doesn’t go past your toes.

5 Leg Extensions

A machine exercise that isolates the quadriceps.

How to do it:

  1. Sit on the machine with your legs under the padded roller.
  2. Extend your legs fully, then lower down slowly.

Sets and reps: 4 sets of 12-15 reps.

Tips: Avoid using too much weight to protect your knees.

6 Dumbbell Step-ups

A functional exercise that strengthens quadriceps and glutes.

How to do it:

  1. Step onto a box or bench with one leg, pushing your body weight up.
  2. Lower down slowly and alternate legs.

Sets and reps: 3-4 sets of 10-12 reps per leg.

Tips: Use a stable bench of moderate height to avoid injuries.

7 Hack Squat

A guided squat variation that works the quadriceps with less load on the back.

How to do it:

  1. Place your feet on the platform and lower down until your legs form a 90° angle.
  2. Push up without locking your knees.

Sets and reps: 4 sets of 8-12 reps.

Tips: Adjust foot position for comfort to avoid knee discomfort.

8 Bulgarian Split Squat

A unilateral exercise that improves strength and stability in the quadriceps.

How to do it:

  1. Place one foot on a bench behind you.
  2. Lower down with the front leg until the thigh is parallel to the floor.
  3. Push back up.

Sets and reps: 3-4 sets of 10-12 reps per leg.

Tips: Keep your torso upright and control your balance to avoid injuries.

9 Wall Sit

An isometric exercise that strengthens the quadriceps by holding the position.

How to do it:

  1. Lean your back against the wall and lower down until your legs form a 90° angle.
  2. Hold the position for the desired time.

Sets and reps: 3-4 sets of 30-60 seconds.

Tips: Don’t let your knees go past your toes.

10 Barbell Cleans

An explosive exercise that involves quadriceps, glutes, and lower back.

How to do it:

  1. Lift the barbell from the floor to your shoulders with a quick, controlled movement.
  2. Make sure to extend your hips and knees during the lift.

Sets and reps: 4 sets of 4-6 reps.

Tips: Learn the technique with a coach before adding heavy weight.

Train those legs!

I can’t imagine a physique where there’s a big imbalance between lower and upper body. Nothing looks more unbalanced.

I’m sure you’ve heard some of these:

“…I don’t train legs because I already run…”

“…I don’t train legs because I play football…”

“…I don’t train legs because I can’t find pants that fit…”

“…I don’t train legs because they’re already big…”

“…I don’t train legs because it hurts…”

Don’t be like that and give them the time they deserve!