Muscle Group

Quads

The Quadriceps — located at the front of the thigh — are responsible for knee extension and stabilisation during squats, lunges, and step-ups. Strong quads enhance athletic performance, jumping ability, and joint integrity.

Exercises like front squats, lunges, and step-ups target this group, improving lower-body drive and coordination. Balanced quad strength supports proper knee tracking and reduces injury risk during both strength and endurance training.

Athlete performing Single-Leg Lateral Skater Hop to Stick
Single-Leg Lateral Skater Hop to Stick

Single-Leg Lateral Skater Hop to Stick

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Athlete performing burpee to target jump, body fully extended mid-air reaching toward overhead marker, cinematic gym lighting showing power and focus
Burpee to Target Jump (Hybrid Plyometric)

Burpee to Target Jump (Hybrid Plyometric)

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Athlete performing burpee broad jump mid-air, legs extended, landing zone visible ahead, dynamic gym or outdoor setting, cinematic lighting capturing explosive power and control
Burpee Broad Jump

Burpee Broad Jump

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Athlete performing side lunge, one leg bent, other straight, clean white gym floor
Lateral Lunge

Lateral Lunge

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Athlete holding wall sit position with calm focus, minimalist gym backdrop
Wall Sit

Wall Sit

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Female athlete mid-burpee in a gym, sweat visible, dynamic lighting
Burpees

Burpees

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