PocketAthleteJoin the waitlistQuads exercises
37 movements that train the quads, with how to do each one, what it works and the cues that matter.
- 1v1 attacking movesBall + defender/cone · Quads, Glutes, Calves
- Barbell back squatBarbell · Quads, Glutes, Core
- Bike intervalsBike · Quads, Cardio
- Box jumpsBox · Quads, Glutes, Calves
- Box step upBox · Quads, Glutes
- Bulgarian split squatWeights · Quads, Glutes
- Cossack squatNone · Adductors, Quads, Glutes
- Couch stretchWall/bench · Hip flexors, Quads
- Crossing repsBalls + targets · Hip flexors, Quads
- Defensive slidesNone · Glute med, Quads
- Depth drop to sprintBox · Quads, Glutes, Calves
- Finishing drillBall + goal · Quads, Glutes, Core
- Front squatBarbell · Quads, Upper back, Core
- GK 1v1 spreadingBall + attacker · Quads, Glutes, Core
- GK low & high divingBall + server · Glutes, Quads, Obliques
- GK set-position footworkCones · Calves, Glute med, Quads
- Goblet squatDumbbell · Quads, Glutes, Core
- Hurdle hopsHurdles · Calves, Quads, Glutes
- Isometric wall sitWall · Quads
- Lateral shuffle gatesCones · Glute med, Adductors, Quads
- Quad setNone · Quads, VMO
- Reactive mirror drillPartner · Glutes, Quads, Calves
- Resisted sprint startsBand/sled · Glutes, Hamstrings, Quads
- Reverse lungeDumbbells · Glutes, Quads
- Rowing intervalsRower · Back, Quads, Cardio
- Set-piece strikingBalls + wall/goal · Quads, Core
- Sled pushSled · Quads, Glutes, Cardio
- Spanish squat iso-holdBand · Quads, Patellar tendon
- Stair intervalsStairs · Quads, Glutes, Cardio
- Standing broad jumpNone · Glutes, Quads, Calves
- Step downStep or box · Quads, Glutes, VMO
- Straight leg raiseNone · Quads, Hip flexors
- T-drillCones · Quads, Glutes, Calves
- Terminal knee extensionsBand · VMO, Quads
- Vertical jumpNone · Quads, Glutes, Calves
- Walking lungeDumbbells · Quads, Glutes, Hamstrings
- Wall slide squatWall · Quads, Glutes
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