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 in deep Bulgarian split squat with barbell across shoulders, rear foot elevated on bench, front leg bent at 90 degrees, cinematic gym lighting highlighting balance and power
Barbell Bulgarian Split Squat

Barbell Bulgarian Split Squat

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female athlete in deep barbell split squat, rear knee near floor, torso upright, barbell across shoulders, cinematic gym lighting showing balance and control
Barbell Split Squat

Barbell Split Squat

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