Quadriceps

Quadriceps Exercises55

Tap any exercise for step-by-step instructions, muscles worked and a demo. Log any of them — sets, reps and PRs — in FYL.

The quads extend the knee: squats, presses and lunges build them with help from the hips; leg extensions isolate them completely. Depth matters — the bottom of the range is where they grow.

Big quad lifts cost real recovery, so program them like main lifts: 6–15 reps, 2–3 sessions and 8–16 hard sets weekly. Add extensions when squatting more isn’t an option.

Train quadriceps inside a proven plan — see the free program library.