Body · 129 training options

Quads

129 matching training options

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Exercises

Barbell Back Squat
Erectors, Glutes, Hamstrings, Quads
Barbell Bulgarian Split Squat
Core, Glutes, Hamstrings, Hip Stabilizers, Quads
Barbell Clean
Core, Forearms, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps
Barbell Clean & Jerk
Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps, Triceps
Barbell Front Rack Carry
Core, Glutes, Quads, Shoulders, Traps, Upper Back
Barbell Front Rack Lunge
Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back
Barbell Front Rack Step-Up
Core, Glutes, Hamstrings, Quads, Upper Back
Barbell Front Squat
Core, Glutes, Quads, Upper Back
Barbell Hip Thrust
Core, Glutes, Hamstrings, Lower Back, Quads
Barbell Lateral Lunge
Adductors, Core, Glutes, Hamstrings, Quads
Barbell Overhead Lunge
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Barbell Overhead Squat
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Barbell Power Clean
Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps
Barbell Power Jerk
Core, Glutes, Quads, Shoulders, Traps, Triceps
Barbell Push Press
Core, Glutes, Quads, Shoulders, Triceps
Barbell Reverse Lunge
Core, Glutes, Hamstrings, Quads
Barbell Split Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Barbell Split Squat
Core, Glutes, Hamstrings, Hip Stabilizers, Quads
Barbell Step-Up
Calves, Core, Glutes, Hamstrings, Quads
Barbell Thruster
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Barbell Walking Lunge
Calves, Core, Glutes, Hamstrings, Quads
Barbell Zercher Carry
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Barbell Zercher Lunge
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Barbell Zercher Squat
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Box Jumps
Calves, Core, Glutes, Quads
Box Step Jump
Calves, Core, Glutes, Hamstrings, Quads
Bulgarian Split Squat
Core, Glutes, Hamstrings, Quads
Burpee Broad Jump
Calves, Chest, Core, Glutes, Hamstrings, Quads, Shoulders
Burpee to Target Jump (Hybrid Plyometric)
Calves, Chest, Core, Glutes, Quads, Shoulders
Burpees
Chest, Core, Glutes, Quads, Shoulders
Depth Drop to Broad Jump
Calves, Core, Glutes, Hamstrings, Quads
Depth Drop to Sprint Start
Calves, Core, Glutes, Hamstrings, Quads
Depth Drop to Vertical Jump
Calves, Core, Glutes, Hamstrings, Quads
Dumbbell Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Dumbbell Front Rack Walking Lunge
Core, Glutes, Hamstrings, Quads, Shoulders
Dumbbell Hang Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Dumbbell Lunges
Core, Glutes, Hamstrings, Quads
Dumbbell Push Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Dumbbell Snatch
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Dumbbell Step-Over
Core, Glutes, Hamstrings, Quads
Dumbbell Thruster
Core, Glutes, Quads, Shoulders, Triceps
Explosive Step-Up (Plyometrics)
Calves, Core, Glutes, Hamstrings, Quads
Kettlebell Clean & Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Kettlebell Front Rack Squat
Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back
Kettlebell Goblet Reverse Lunge
Core, Glutes, Hamstrings, Quads
Kettlebell Snatch
Core, Forearms, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Landmine Push Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Landmine Reverse Lunge to Press
Abs, Calves, Glutes, Hamstrings, Obliques, Quads, Shoulders, Triceps, Upper Back
Landmine Rotational Clean
Core, Glutes, Hamstrings, Obliques, Quads, Shoulders, Traps
Landmine Rotational Clean & Press
Core, Glutes, Hamstrings, Obliques, Quads, Shoulders, Traps, Triceps
Landmine Split Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Lateral Lunge
Adductors, Core, Glutes, Quads
Med Ball Overhead Throw (Plyometrics)
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Med Ball Scoop Toss (Vertical Power)
Calves, Core, Glutes, Hamstrings, Quads
Rowing Machine
Biceps, Core, Glutes, Lats, Quads
Sandbag Bear Hug Carry
Core, Forearms, Glutes, Hamstrings, Quads, Upper Back
Sandbag Bear Hug Carry
Core, Forearms, Glutes, Hamstrings, Quads, Upper Back
Sandbag Bear Hug Squat
Core, Erectors, Forearms, Glutes, Hamstrings, Quads
Sandbag Clean and Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back
Sandbag Front Carry
Arms, Core, Glutes, Grip, Hamstrings, Quads, Upper Back
Sandbag Ground-to-Overhead
Back, Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Ground-to-Shoulder
Core, Glutes, Hamstrings, Quads, Traps, Upper Back
Sandbag Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Over Shoulder
Core, Glutes, Grip, Hamstrings, Quads, Shoulders
Sandbag Power Clean
Biceps, Glutes, Hamstrings, Quads, Upper Back
Sandbag Power Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back
Sandbag Power Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Push Press
Core, Glutes, Quads, Shoulders, Triceps, Upper Back
Sandbag Rotational Lunge
Core, Glutes, Hamstrings, Obliques, Quads
Sandbag Shoulder Carry
Core, Glutes, Hamstrings, Obliques, Quads, Upper Back
Sandbag Shouldering to Carry
Core, Glutes, Grip, Hamstrings, Quads, Traps, Upper Back
Sandbag Split Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Squat Clean
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Sandbag Squat to Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Thruster
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Zercher Carry
Biceps, Core, Glutes, Hamstrings, Quads, Upper Back
Sandbag Zercher Lunge
Core, Erectors, Glutes, Hamstrings, Quads
Sandbag Zercher Squat
Core, Erectors, Forearms, Glutes, Hamstrings, Quads
Single-Leg Alternating Lateral Box Bounds
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Hop to Lateral Bound
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Hop to Lateral Bound & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Continuous Lateral Bounds
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Continuous Lateral Bounds to Box
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Broad Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Lateral Bound
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Lateral Bound & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Bound to Box
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Bound to Vertical Jump & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Box Bound to Vertical Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Box Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Depth Drop to Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Skater Hop to Stick
Calves, Core, Glutes, Hamstrings, Hip Stabilizers, Obliques, Quads
Sled Push
Calves, Core, Glutes, Quads
Step-Ups
Glutes, Hamstrings, Quads
Wall Ball to Target
Core, Glutes, Quads, Shoulders
Wall Balls
Core, Glutes, Quads, Shoulders, Triceps
Wall Sit
Core, Glutes, Quads
Y-Bell Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Y-Bell Snatch
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

Workouts

15 min · Beginner
15-Minute Bodyweight Blast
No kit, no excuses: as many rounds as possible in 15 minutes of push-ups, squats, planks and burpees.
Includes quads in linked exercises
15 min · Intermediate
15-Minute HYROX Sled Finisher
Short, brutal intervals pairing sled push and pull with rowing to train the legs-on-fire feeling of race day.
Includes quads in linked exercises
15 min · Intermediate
15-Minute Kettlebell EMOM
A fast, full-body kettlebell session: one exercise at the start of every minute for 15 minutes, rest for whatever's left.
Includes quads in linked exercises
20 min · Advanced
20-Minute Plyometric Power
Jumps and throws for explosive power, done fresh with full recovery so every rep is fast.
Includes quads in linked exercises
20 min · Intermediate
20-Minute SkiErg and Burpee Ladder
A descending ladder of SkiErg metres and burpee broad jumps, the first and fourth HYROX stations.
Includes quads in linked exercises
20 min · Intermediate
20-Minute Wall Ball and Row
Alternate minutes of wall balls and rowing to build the stamina for HYROX's final station.
Includes quads in linked exercises
30 min · Beginner
30-Minute Fat-Burning Circuit
Timed dumbbell intervals: 40 seconds on, 20 seconds off, to keep your heart rate up and your whole body working.
Includes quads in linked exercises
30 min · Beginner
30-Minute Full-Body Strength
The three big patterns (squat, hinge and press) plus a row, done as straight sets for steady strength gains.
Includes quads in linked exercises
30 min · Intermediate
30-Minute HYROX Stations Circuit
A scaled tour of all eight HYROX stations with short runs between, to practise transitions and pacing.
Includes quads in linked exercises
30 min · Beginner
30-Minute Mobility and Stability
A slow, controlled session for hips, shoulders and trunk. Great on recovery days or before a heavy session.
Includes quads in linked exercises
30 min · Intermediate
30-Minute Sandbag Strongman
Awkward-object strength: lifting, carrying and shouldering a sandbag, the real-world way to build grit.
Includes quads in linked exercises
45 min · Intermediate
45-Minute 800 m Repeats
Six 800 m reps at 5k–10k pace, the classic session for faster race times.
Includes quads in linked exercises
45 min · Intermediate
45-Minute Dumbbell Fat Loss
Strength and conditioning supersets with a pair of dumbbells and a rower, to burn energy and keep muscle.
Includes quads in linked exercises
45 min · Intermediate
45-Minute Engine Builder
Machine intervals across rower, ski and bike to build an aerobic engine without the pounding of running.
Includes quads in linked exercises
45 min · Intermediate
45-Minute Lower Body Strength
Heavy squats and deadlifts, then single-leg work and hip thrusts, for legs that hold up under load.
Includes quads in linked exercises
45 min · Intermediate
45-Minute Upper Body Hypertrophy
Bench, pull-ups, rows and presses in classic muscle-building rep ranges.
Includes quads in linked exercises
60 min · Intermediate
60-Minute Full-Body Hypertrophy
A complete muscle-building session that hits legs, push and pull in one hour.
Includes quads in linked exercises
60 min · Advanced
60-Minute HYROX Half Simulation
Half-distance race simulation: 8 × 500 m runs with every HYROX station at half volume.
Includes quads in linked exercises
60 min · Advanced
60-Minute Olympic Lifting Power
Power cleans, push presses and front squats for athletes who want to be fast as well as strong.
Includes quads in linked exercises

Programmes

12 weeks · Intermediate
12-Week Half Marathon
Twelve weeks of structured running plus strength work to get you to the half-marathon start line strong.
Includes quads in linked sessions
12 weeks · Intermediate
12-Week HYROX Race Prep
Stations, running engine and race simulations, four days a week, to arrive at HYROX fit and confident.
Includes quads in linked sessions
12 weeks · Intermediate
12-Week Muscle Gain
An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.
Includes quads in linked sessions
16 weeks · Intermediate
16-Week Marathon
A classic 16-week marathon build: intervals, tempo, mobility and a long run that grows to three hours.
Includes quads in linked sessions
4 weeks · Beginner
4-Week Beginner Starter
Three short sessions a week to build the habit, learn the basic lifts and get moving again.
Includes quads in linked sessions
6 weeks · Beginner
6-Week Fat-Loss Kickstart
Four sessions a week mixing circuits, strength and easy cardio to start losing fat and keep it off.
Includes quads in linked sessions
8 weeks · Intermediate
8-Week 10k Plan
Speed, tempo and long runs plus one mobility day to run a strong 10k.
Includes quads in linked sessions
8 weeks · Intermediate
8-Week Strength Foundations
Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.
Includes quads in linked sessions
8 weeks · Intermediate
8-Week Weight Loss
Two strength-based fat-loss sessions plus two conditioning days a week, building over eight weeks.
Includes quads in linked sessions

Exercises

Barbell Back Squat

Barbell Bulgarian Split Squat

Barbell Clean

Barbell Clean & Jerk

Barbell Front Rack Carry

Barbell Front Rack Lunge

Barbell Front Rack Step-Up

Barbell Front Squat

Barbell Hip Thrust

Barbell Lateral Lunge

Barbell Overhead Lunge

Barbell Overhead Squat

Barbell Power Clean

Barbell Power Jerk

Barbell Push Press

Barbell Reverse Lunge

Barbell Split Jerk

Barbell Split Squat

Barbell Step-Up

Barbell Thruster

Barbell Walking Lunge

Barbell Zercher Carry

Barbell Zercher Lunge

Barbell Zercher Squat

Box Jumps

Box Step Jump

Bulgarian Split Squat

Burpee Broad Jump

Burpee to Target Jump (Hybrid Plyometric)

Burpees

Depth Drop to Broad Jump

Depth Drop to Sprint Start

Depth Drop to Vertical Jump

Dumbbell Clean & Press

Dumbbell Front Rack Walking Lunge

Dumbbell Hang Clean & Press

Dumbbell Lunges

Dumbbell Push Press

Dumbbell Snatch

Dumbbell Step-Over

Dumbbell Thruster

Explosive Step-Up (Plyometrics)

Kettlebell Clean & Jerk

Kettlebell Front Rack Squat

Kettlebell Goblet Reverse Lunge

Kettlebell Snatch

Landmine Push Press

Landmine Reverse Lunge to Press

Landmine Rotational Clean

Landmine Rotational Clean & Press

Landmine Split Jerk

Lateral Lunge

Med Ball Overhead Throw (Plyometrics)

Med Ball Scoop Toss (Vertical Power)

Rowing Machine

Sandbag Bear Hug Carry

Sandbag Bear Hug Carry

Sandbag Bear Hug Squat

Sandbag Clean and Press

Sandbag Front Carry

Sandbag Ground-to-Overhead

Sandbag Ground-to-Shoulder

Sandbag Jerk

Sandbag Over Shoulder

Sandbag Power Clean

Sandbag Power Clean & Press

Sandbag Power Jerk

Sandbag Push Press

Sandbag Rotational Lunge

Sandbag Shoulder Carry

Sandbag Shouldering to Carry

Sandbag Split Jerk

Sandbag Squat Clean

Sandbag Squat to Press

Sandbag Thruster

Sandbag Zercher Carry

Sandbag Zercher Lunge

Sandbag Zercher Squat

Single-Leg Alternating Lateral Box Bounds