Muscle group
Quadriceps: how to train them properly
Your quadriceps are the front of your thighs. You work them with squats, lunges, leg press, leg extension and several cardio machines like the bike or stair climber. It’s a key muscle group for your legs, useful for strength, sports and daily life, in gyms like those followed by GoSet in Québec.
9 machines · 19 exercises
Coach tips
- Take time to warm up your knees and thighs before heavier work (for example with a bike, stepper or bodyweight squats).
- On squats, lunges and step-ups, keep your foot flat and push hard into the floor, without letting your knee cave inward.
- On the leg press and leg extension, control the way down for 2 to 3 seconds and avoid snapping your knees at the top.
- Breathe steadily: inhale on the way down, exhale as you push, especially on squats, leg press and loaded lunges.
Machines
Hack squatAt all 76 gyms GoSet follows
Leg extensionAt all 76 gyms GoSet follows
45° leg pressAt all 76 gyms GoSet follows
Seated leg pressAt all 76 gyms GoSet follows
Indoor cycling bikeAt all 76 gyms GoSet follows
Stair climberAt all 76 gyms GoSet follows
Recumbent bikeAt 75 of the 76 gyms GoSet follows
StepperAt all 76 gyms GoSet follows
Upright bikeAt all 76 gyms GoSet follows
Exercises
Barbell back squatQuadriceps · Glutes
Barbell front squatQuadriceps
Bodyweight squatQuadriceps · Glutes
Dumbbell Bulgarian split squatQuadriceps · Glutes
Goblet squatQuadriceps · Glutes
Dumbbell reverse lungeQuadriceps · Glutes
Dumbbell step-upQuadriceps · Glutes
Dumbbell walking lungeQuadriceps · Glutes
Hack squatQuadriceps · Glutes
Landmine reverse lungeQuadriceps
Landmine squatQuadriceps
Leg extensionQuadriceps
Single-leg extensionQuadriceps
45° leg pressQuadriceps · Glutes
Seated leg pressQuadriceps · Glutes
Smith front squatQuadriceps
Smith reverse lungeQuadriceps · Glutes
Smith machine split squatQuadriceps · Glutes
Smith machine squatQuadriceps · Glutes
These also work this muscle
Log your quadriceps sets with GoSet
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Common questions
What are the easiest exercises to start training my quadriceps?
The easiest options to start are the bodyweight squat, the leg press (45° or seated) and the leg extension. Then you can add variations like the goblet squat, dumbbell reverse lunge and dumbbell step-up.
How can I progress my quadriceps if I’m still a beginner?
Start with bodyweight squats and machines such as the seated leg press, 45° leg press or leg extension. You can slowly increase the load, then move to exercises like the barbell back squat, goblet squat or dumbbell walking lunge once you feel more stable.
Do cardio machines help strengthen the quadriceps?
Yes, the indoor cycling bike, upright bike, recumbent bike, stair climber and stepper work your quadriceps a lot, especially if you add some resistance. It is mostly cardio, but it also helps make them stronger and more resistant to fatigue.
How can I reduce knee strain when training my quadriceps?
Warm up first (for example with a bike or stepper), increase the weight step by step and control the lowering phase on squats, leg press and lunges. If you feel knee pain that doesn’t feel like normal effort, stop the exercise and talk with a health professional before you continue.