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 a landmine reverse lunge to press
Landmine Reverse Lunge to Press

Landmine Reverse Lunge to Press

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Athlete performing landmine split jerk, barbell angled upward, split stance mid-catch, cinematic gym lighting
Landmine Split Jerk

Landmine Split Jerk

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Athlete performing landmine rotational clean, mid-pull with bar sweeping diagonally across body, hips rotating, cinematic gym lighting
Landmine Rotational Clean & Press

Landmine Rotational Clean & Press

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Athlete performing landmine push press in split stance, barbell angled overhead, dynamic lighting
Landmine Push Press

Landmine Push Press

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Athlete performing dumbbell push press, mid-drive with dumbbells rising overhead, hips extended, cinematic gym lighting
Dumbbell Push Press

Dumbbell Push Press

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Athlete performing kettlebell clean and jerk, mid-press with one arm locked overhead, opposite side braced, cinematic gym lighting
Kettlebell Clean & Jerk

Kettlebell Clean & Jerk

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Athlete performing kettlebell snatch, mid-phase with kettlebell rising close to body, strong hip drive, overhead lockout visible, cinematic gym lighting
Kettlebell Snatch

Kettlebell Snatch

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Athlete performing Y-Bell snatch, mid-lift phase with Y-Bell rising close to body, hip drive visible, overhead lockout in progress, cinematic gym lighting showing control and power
Y-Bell Snatch

Y-Bell Snatch

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muscular female athlete performing Y-Bell clean and press, mid-press position, neutral grip, cinematic gym lighting
Y-Bell Clean & Press

Y-Bell Clean & Press

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Athlete performing med ball overhead throw, ball just leaving hands above head, body fully extended in powerful stance, cinematic gym lighting showing explosive strength and focus.
Med Ball Overhead Throw (Plyometrics)

Med Ball Overhead Throw (Plyometrics)

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Athlete performing sandbag ground-to-overhead, sandbag mid-drive above head, full extension, strong hip drive visible, cinematic gym lighting showing explosive control and focus
Sandbag Ground-to-Overhead

Sandbag Ground-to-Overhead

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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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female athlete performing sandbag power jerk, sandbag overhead in mid-lockout, powerful leg drive visible, cinematic gym lighting highlighting explosive strength and control
Sandbag Power Jerk

Sandbag Power Jerk

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female athlete performing sandbag power clean and press, sandbag mid-overhead extension, dynamic movement showing hip drive and shoulder strength, cinematic gym lighting capturing explosive control
Sandbag Power Clean & Press

Sandbag Power Clean & Press

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Female athlete performing sandbag split jerk, sandbag overhead, front leg bent and rear leg extended in balanced split stance, cinematic gym lighting showing explosive precision and control
Sandbag Split Jerk

Sandbag Split Jerk

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