Quads exercises
21 quads exercises with form videos, instructions, and coach tips. Hit the optimal 12 to 20 sets per week for hypertrophy with Hypro.
Barbell Lunges
Quads (Glutes) · Barbell
Barbell Squats
Quads (Glutes) · Barbell
Belt Squat Machine
Quads (Glutes) · Machine
Bodyweight Squats
Quads (Glutes) · Bodyweight
Box Squats
Quads (Glutes) · Barbell
Bulgarian Split Squats (Barbell)
Quads (Glutes) · Barbell
Bulgarian Split Squats (Bodyweight)
Quads (Glutes) · Bodyweight
Bulgarian Split Squats (Dumbbell)
Quads (Glutes) · Dumbbell
Dumbbell Lunges
Quads (Glutes) · Dumbbell
Front Squats
Quads (Glutes) · Barbell
Goblet Squats
Quads · Dumbbell
Hack Squats
Quads · Machine
Leg Extension
Quads · Machine
Leg Press
Quads (Glutes) · Machine
Plie Squats
Quads (Glutes) · Dumbbell
Single Leg Extension
Quads · Machine
Smith Machine Lunges
Quads (Glutes) · Smith Machine
Smith Machine Squats
Quads (Glutes) · Smith Machine
Step-Up
Quads (Glutes) · Bodyweight
Step-Up (Dumbbell)
Quads (Glutes) · Dumbbell
Wall Sit
Quads · Bodyweight
Programming quads for hypertrophy
Aim for 12 to 20 working sets of quads per week, spread across 2 to 3 sessions, with reps in the 6 to 15 range and most sets taken to 1 to 3 reps in reserve. Hypro tracks every set you log against this target so you stay in the optimal zone without spreadsheets.