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Train quadriceps
Are you interested in specifically strengthening and training your front thigh muscle? In our collection of exercises, you'll find a variety of effective training options to strengthen your front thigh muscle. From squats to step lunges, there are various exercises available to shape and define your front thigh muscle.
Exercises for the quadriceps
The quadriceps, also known as the quadriceps muscle, ranks among the largest and most powerful muscle groups in your body. Within this comprehensive overview, you'll find a wide range of exercises to strengthen and shape your quadriceps muscles. Starting with squats and lunges, all the way to leg presses and step-ups – here, you'll discover a variety of exercises to build impressive thigh muscles.
Mountain climber on the TRX ropes
For numerous athletes, the exercise of Mountain Climbers on TRX straps presents an intriguing option, focusing on the arms of the athletes, thereby creating an additional load on the upper body muscles. This occurs simultaneously with the activation of the legs and glutes during the workout. Simultaneously, the TRX straps provide high versatility in the execution of the exercise, enhancing balance and coordination.
Vertical Mountain Climber
The vertical variation of the Mountain Climber is not widely known. Few athletes associate this version with the traditional Mountain Climbers. In this variant, one leg is pulled up towards the center of the body while the arms are diagonally stretched upward, and the athlete stands upright. The emphasis here is on training the leg and abdominal muscles.
Cross body mountain climber
The Cross-Body Mountain Climber exercise is a fitness variation that puts greater emphasis on the abdominal muscles than other Mountain Climber variations. Nevertheless, athletes generate an intense training stimulus for the glutes and legs. This is a result of the different movement compared to the classic Mountain Climbers, as one leg is moved diagonally from the push-up position towards the opposite side of the body. In contrast to traditional variations, where the leg is simply moved straight forward.
Mountain climber with wide legs
The Mountain Climber with wide legs is a modification of the classic Mountain Climber exercise, where the legs are spread wider apart. Subsequently, the exercise is performed in the conventional manner, with a stronger focus on the leg and glute muscles. The wider leg position increases the level of difficulty, and it is particularly important to warm up adequately beforehand to avoid lower back injuries.
Classic mountain climbers
The traditional Mountain Climbers are a full-body exercise designed to strengthen the legs and abdominal muscles. This exercise is also known as "Bergsteiger" in German. The legs are alternately pulled towards the chest while the athlete is in a high plank position, creating a training stimulus. Due to the dynamic execution, traditional Mountain Climbers are suitable for full-body training, strengthening the cardiovascular system and burning calories during fast-paced execution.
Sumo squats on the multi press
Sumo Squats on the leg press machine represent a variation of Sumo Squats. In addition to activating the muscles in the thighs and glutes, this variation places increased stress on the adductors. The barbell is placed on the back of the shoulders, with the guide rail assisting in the execution. However, the athletes using the leg press machine may experience some limitations in flexibility.
Sumo barbell squats
For those who prefer the barbell, there is the opportunity to create an intense training stimulus for Sumo Squats with wide-stance barbell squats. In this case, the barbell is placed on the rear shoulder muscles using a rack, and then squats are performed with feet spread outward and a wide stance.
Sumo squats with dumbbells
Sumo Squats with dumbbells are characterized by a wide leg stance. The use of dumbbells, held centrally in front of the body with both hands, increases the training stimulus. This effect, in addition to the typical target muscles of squats, also impacts the adductors.
Sumo squats without weight
Sumo Squats without load represent a squat variation that is performed with a particularly wide leg stance. The unique aspect for the target muscles lies in the comparatively strong training stimulus on the adductor muscles. Additionally, the hamstrings, quadriceps, and gluteal muscles are strengthened. Sumo Squats without load are an ideal introduction to squats with a wide stance.
Barbell side lunges
Advanced athletes have the option of performing lateral lunges with the barbell. To do this, they gently take a barbell from the rack and place it on the trapezius muscle. Subsequently, lateral lunges are performed to train the buttocks, thighs, and adductors.
Side lunges with dumbbells
Performing lateral lunges with dumbbells increases the difficulty level of bodyweight side lunges. The additional weight creates a stronger stimulus for the buttocks, quadriceps, and adductors during the execution. Athletes also benefit from the natural movement in lateral lunges, which can be done anywhere.
Side lunges with your own body weight
Side lunges with body weight are a variation of lunges where the movement is emphasized laterally. The focus of this exercise is on strengthening the thighs and buttocks. In contrast to other lunge variations, the adductors also receive a training stimulus.
Leg stretches with the Theraband
Strengthening the legs with the Theraband offers various options for athletes. In this regard, the Theraband can be traditionally secured with one foot or alternatively attached to a holder. The exercise for leg strengthening with the Theraband is an effective method to strengthen the quadriceps within the confines of one's own home.
Leg stretches on the cable tower
Leg extensions on the cable tower are a suitable option for athletes when there is no specific leg extension device available in the gym. In such cases, the leg extension can be effectively trained using the cable tower and the foot loop.
High knee walking lunges
Lunges with a high knee are a variation of walking lunges, where the movement concludes with a knee raised to the chest. Pulling the rear leg forward and moving towards the chest generates an intensified training stimulus in the quadriceps and gluteal muscles.
Classic walking lunges
Walking lunges are a form of lunges performed while walking. Due to their dynamic execution, walking lunges feel more natural. The focus is on the quadriceps and the large gluteal muscle. Especially female athletes incorporate walking lunges into their core-legs-glutes training plan.
Reverse lunge on the cable
For those who prefer the dynamic execution on the cable pulley, there is the option to perform reverse lunges on the cable pulley. The choice of the right weight is particularly important for backward lunges. Due to the supportive load, the reverse lunge on the cable pulley is one of the easier variations of backward lunges.
Reverse lunges on the multi press
Reverse lunges on the leg press machine are suitable for athletes who want to better learn the movement pattern with additional weight. They benefit from the movement within the guide rail, reducing the risk of errors. However, the range of motion is limited in this variation. The focus is also on the glutes and thighs.
Reverse lunges with the barbell
Reverse lunges using the barbell are a well-received workout for effectively targeting the leg and glute muscles. This exercise places a primary emphasis on the large gluteal muscle and the quadriceps. Ideally, athletes lift the barbell using a rack and position it on the trapezius muscle. Subsequently, they execute the reverse lunges while maintaining a straight back.
Reverse lunges with dumbbells
Rear lunges with dumbbells present a variation of reverse lunges, incorporating additional weight to intensify the training stimulus. Prior to engaging in rear lunges with dumbbells, athletes are encouraged to experiment with reverse lunges using their body weight.
Reverse lunge with your own body weight
Utilized as a bodyweight exercise, reverse lunges with body weight find prominence, particularly in home workouts. The backward movement in reverse lunges reduces stress on the knee. Nevertheless, the target muscles—gluteal, quadriceps, and supporting hamstring—remain consistent with classic lunges.
Classic lunges with high knees
Classic lunges with a high knee represent an extension of traditional lunges, featuring increased training effectiveness due to the incorporation of a high knee movement. Once again, the primary muscle groups targeted are the large gluteal muscle and the legs. In the typical movement, the rear leg moves forward, and the knee is drawn toward the chest, adding a dynamic element to the workout.
Classic lunges with Theraband
Integrating classic lunges with a Theraband into the training regimen empowers athletes to amplify training intensity. The emphasis remains on training the large gluteal muscle and leg muscles. The resistance, and subsequently, the training effect, escalates with the Theraband. Since only the band is required, athletes can perform this exercise anywhere.
Standard lunges
Classic lunges stand out as one of the most favored exercises in leg and glute training. Especially among female athletes, classic lunges without additional weight are a popular choice. Through the characteristic lunging movements, athletes primarily engage the large gluteal muscle, with the quadriceps and hamstring muscles also coming into play.
Jumping lunge high knee
The Jumping Lunges High Knee create an intensified training stimulus in the gluteal and thigh muscles by lifting the knee after each jump. Athletes first execute the jumping lunge and then bring the trailing leg toward the abdomen.
Jumping lunge with stop
The exercise Jumping Lunge with Stop represents jumped lunges, where the athlete briefly pauses in an upright position after each jump. In addition to the typical target muscles of lunges, this jumping variation also contributes to the promotion of coordination and balance.
Jumping split lunge
Jumping Split Lunges are a dynamic variation of lunges suitable for targeted training of the legs and glutes. In addition to strengthening the target muscles, the hip muscles are also stabilized, allowing athletes to improve their balance and coordination. These jumped split lunges are a classic variation where the movement flows smoothly.
Cross lunges with dumbbells
Cross Lunges with dumbbells are characterized by the diagonal execution, enabling athletes to engage not only the typical muscles involved in lunges but also provide a training stimulus to the adductors. This exercise requires advanced skills as the additional weights demand a higher level of balance.
Cross lunges without additional weight
Cross Lunges without additional weight present a variation of classic lunges. In Cross Lunges, the typical lunge is executed diagonally behind the supporting leg. The diagonal step intensifies the engagement of not only the gluteal muscle and quadriceps but also the adductor muscles. Athletes incorporating this exercise need to possess sufficient balance.
Barbell lunges
Lunges with the barbell offer a way to make classic lunges more intense. Since the range of motion with a barbell is significantly smaller compared to dumbbells, athletes should already have experience with lunges. The focus of the training here is on the glutes and the quadriceps. Due to the natural movement of lunges, they are particularly popular.