Quads Exercises

The quads straighten the knee. They do the work in squats, lunges, step-ups, and leg presses. A squat or lunge carries the heavier sets, and a leg extension trains the knee without the hips. FlexFit programs a squat variation from the equipment you have — a barbell at the gym, a goblet or split squat at home — and updates the next session from what you log.

How to train quads

Squat, lunge, or leg-press in the 5 to 12 rep range, at least to parallel if your knees allow it. Leg extensions, when you have the machine, go in the 10 to 20 rep range. Keep the knee tracking over the mid-foot. One squat pattern plus a single-leg pattern covers most weeks.

How FlexFit programs quads

At home with dumbbells, FlexFit programs goblet squats, Bulgarian split squats, walking lunges, and step-ups. At the gym it adds barbell back and front squats, the leg press, and leg extensions. Sets and reps come from your program's current week and your last logged sets for that movement.

Quads exercises in FlexFit's library

  • Barbell Back Squat

    Position the barbell across your upper traps and rear delts, gripping it slightly wider than shoulder-width. Stand...

  • Barbell Front Squat

    Position the barbell across the front of your shoulders, resting on your deltoids with elbows pointed forward and up....

  • Bulgarian Split Squat

    Stand about two feet in front of a bench with dumbbells at your sides. Place the top of one foot behind you on the...

  • Goblet Squat

    Hold a dumbbell vertically by one end at chest height, elbows pointed down. Stand with feet slightly wider than...

  • Hack Squat

    Position your back against the padded support and shoulders under the pads, feet shoulder-width apart on the platform...

  • Leg Extension

    Sit in the leg extension machine with your back flat against the pad and adjust the ankle pad so it rests just above...

  • Leg Press

    Sit in the leg press machine with your back and head firmly against the pad. Place your feet hip-width apart on the...

  • Sissy Squat

    Stand with feet hip-width apart, holding onto a sturdy support with one hand for balance. Rise up onto the balls of...

  • Step-Ups

    Stand facing a sturdy box or bench at knee height, holding a dumbbell in each hand at your sides. Position yourself...

  • Walking Lunge

    Stand upright holding a dumbbell in each hand at your sides with arms straight. Position your feet hip-width apart...

Quads training questions

How many sets of quads per week?
Most lifters progress on 8 to 18 hard sets a week, split over two or three sessions. FlexFit starts near the low end of your program's range and adds sets week to week as you log them.
Can you train quads at home with one dumbbell?
Yes. Goblet squats, split squats, and step-ups all load the quads with a single dumbbell. FlexFit programs those when your equipment profile is dumbbells only.