Quad exercises load knee extension: squats, lunges, split squats, and wall sits. The quads carry you up out of every squat and down every flight of stairs, and they respond fast to consistent training. Wall sits and partial-range work are a gentle entry point if your knees are still building tolerance.
Below are 18 quad exercises, 5 of them beginner-friendly, ordered from easiest to most advanced. Each one comes with a full form guide.
From Domenic: If your knees are still building tolerance, start gentle. Wall sits, partial range. Let the depth grow over a few weeks.
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All Quad Exercises (18)
Frequently Asked Questions
What are the best quad exercises for beginners?
Goblet Squat, Goddess Pose, and Side Lunge Lean are the most beginner-friendly choices here. Start with whichever one you can perform with clean form for every rep, then build from there.
How many sets and reps should I do for quad exercises?
A practical default is 2 to 4 sets of 8 to 15 reps, 2 sessions per week, with at least 48 hours before training the same muscles again. That is broadly in line with ACSM resistance-training guidance for general fitness. Start at the easier end of that range and add sets or reps before adding new exercises; each exercise's guide gives specific targets.
How often should I train quad?
Two sessions a week, with at least a day of recovery between them, works for most muscle groups. Pick two or three exercises (Goblet Squat and Goddess Pose, for example) and progress them gradually rather than piling on all the volume at once.
How do I make these quad exercises harder over time?
Once your form is repeatable, progress toward harder options such as Bulgarian Split Squat and Drop Squat. Each exercise's guide lists its regressions and progressions in order, so there is always a clear next step.