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.

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

Dumbbell Thruster

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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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Athlete performing dumbbell step-up on plyo box, focused expression 2
Step-Ups

Step-Ups

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Athlete mid-air during box jump in a CrossFit-style gym
Box Jumps

Box Jumps

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Athlete holding dumbbells, mid-lunge in gym, strong leg focus
Dumbbell Lunges

Dumbbell Lunges

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Female athlete rowing on Concept2 machine, strong posture, cardio zone lighting
Rowing Machine

Rowing Machine

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

Burpees

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Athlete mid back squat, high-bar position, neutral spine, modern rack setup
Barbell Back Squat

Barbell Back Squat

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Athlete driving a weighted sled across turf in bright facility, low stance, powerful leg drive
Sled Push

Sled Push

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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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