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 sandbag squat to press, sandbag moving from deep squat to full overhead extension, controlled power and focus visible, cinematic gym lighting
Sandbag Squat to Press

Sandbag Squat to Press

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Athlete performing sandbag thruster, sandbag moving from front squat to overhead press, dynamic motion, strong hip drive, cinematic gym lighting showing power and focus
Sandbag Thruster

Sandbag Thruster

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Athlete in deep barbell overhead squat, arms fully extended overhead, bar aligned over midfoot, upright torso, cinematic gym lighting showing balance and control
Barbell Overhead Squat

Barbell Overhead Squat

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Athlete performing barbell front rack lunge, elbows high, torso upright, front knee over ankle, cinematic gym lighting showing strength and control
Barbell Front Rack Lunge

Barbell Front Rack Lunge

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Athlete performing barbell thruster, driving from deep squat to full overhead lockout, explosive motion captured mid-drive, cinematic gym lighting highlighting power and precision
Barbell Thruster

Barbell Thruster

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Athlete performing kettlebell front rack squat, elbows high, upright posture, strong control at depth, cinematic gym lighting highlighting balance and focus
Kettlebell Front Rack Squat

Kettlebell Front Rack Squat

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Athlete driving a wall ball to a marked target, ball mid-air, strong upward extension, bright target ring visible
Wall Ball to Target

Wall Ball to Target

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Toned slight female athlete mid-thruster, dumbbells overhead, powerful extension, dynamic gym lighting
Dumbbell Thruster

Dumbbell Thruster

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

Burpees

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Athlete performing a wall ball throw in a modern gym, ball mid-air hitting target, dynamic lighting
Wall Balls

Wall Balls

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