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 explosive step-up on plyo box, mid-air with front leg extended and rear knee driving upward, cinematic gym lighting showing power and balance
Explosive Step-Up (Plyometrics)

Explosive Step-Up (Plyometrics)

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Athlete performing barbell front rack step-up, elbows high, upright torso, front foot on box driving upward, cinematic gym lighting showing balance and power
Barbell Front Rack Step-Up

Barbell Front Rack Step-Up

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Athlete performing barbell step-up on plyo box, bar across shoulders, strong upright posture, cinematic gym lighting showing balance, control, and strength
Barbell Step-Up

Barbell Step-Up

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