Home / Fitness exercises / Legs / Thighs / Quadriceps
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.
Lunges with dumbbells
Leg folds with dumbbells are a popular exercise in the leg and glute training program. The target muscles for this exercise include especially the large gluteal muscle and the quadriceps. Dumbbells are ideal for beginners who want to increase the intensity of this type of lunges without sacrificing freedom of movement.
Side step ups
Side Step-Ups are part of the step-up exercises, where athletes step onto the elevation with lateral movements. The lateral execution also targets the lateral thigh muscles in addition to the hamstring, quadriceps, and gluteal muscles. The level of difficulty can vary in the different variations depending on arm position and additional weight.
Front step ups
Front Step-Ups are the classic step-up exercise, particularly popular in CrossFit. In this fitness exercise, the primary training stimulus is on the hamstring, quadriceps, and large gluteal muscle. It is important for athletes to consciously push upward during Step-Ups to generate the optimal training stimulus in the legs. Different variations are available depending on preference.
Split squats with the barbell
Split squats with the barbell allow targeted training for the legs and glutes through the alternating bending of the legs, creating an alternating and isolated training stimulus. To gently place the barbell on the shoulders, having a rack is helpful. Athletes perform split squats standing on the ground, while in other split variations like Bulgarian Split Squats, an elevation is used.
Split squats with dumbbells
For higher intensity in leg and glute training, split squats with dumbbells are suitable. In the alternating execution, athletes hold a dumbbell on each side in their hand. Subsequently, the typical static movement execution of split squats follows.
Split squats without additional weight
Split squats without additional weight are the ideal exercise to start with split squats. In comparison to lunges, this exercise involves a static movement execution; however, there are significant parallels between the exercises. Besides the quadriceps and hamstring, athletes also strengthen their large gluteal muscle.
Bulgarian split squats on the multi press
Bulgarian Split Squats on the leg press machine are one of many variations that athletes can use to train their legs on the leg press machine. In this exercise, athletes position themselves in the leg press machine and place the barbell on the trapezius muscle. Thanks to the guidance rail of the leg press machine, this exercise serves as an effective transition from bodyweight Bulgarian Split Squats to the barbell variation.
Bulgarian squats with the barbell
The exercise of Bulgarian Squats with the barbell is a popular method for training the buttocks and thighs, using a barbell as additional training weight. Placing the barbell on the rear shoulder muscles is particularly effective when bodyweight exercises no longer generate the desired training stimulus. Using a bench or elevation creates a more intense stretch compared to regular Split Squats.
Bulgarian split squats with dumbbells
For Bulgarian Split Squats with dumbbells, athletes hold a dumbbell in each hand to intensify the training stimulus on the hamstrings, quadriceps, and glutes. This variation allows for greater intensity for those familiar with the movement pattern of Bulgarian Split Squats.
Bulgarian split squats without additional weight
Bulgarian Split Squats without additional weight are a fitness exercise that strengthens the typical squat muscles in the buttocks and legs. The alternative execution allows for an even more effective training stimulus for each side of the body. This version without additional weight is especially suitable for athletes who want to better understand the movement pattern first. The crucial difference from regular Split Squats is the use of a bench or another elevation.
Tight squats on the squat machine
Narrow squats on the squat machine refer to training on a Hackenschmidt device. In this variation, the feet are positioned close together, providing a stronger stimulus on the quadriceps in addition to the hamstrings and glutes.
Hackenschmidt squat with neutral stance
The Hackenschmidt Squat with a neutral stance is a fitness exercise named after weightlifter Georg Hackenschmidt. This squat variation is demanding, and only advanced athletes should incorporate it into their training. In addition to the quadriceps and hamstrings, the large gluteal muscle is also engaged.
Single-leg squat (with dumbbells)
Single-leg squats with dumbbells enable athletes to achieve an increased training stimulus in the conventional execution by using a dumbbell. Therefore, this exercise is particularly suitable for athletes who reach their limits with their body weight.
Hawaiian squat
The exercise Tropical Squats is primarily suitable for experienced athletes, as the execution of the movement is relatively complex and "exotic." Thus, it is a squat variation that is not as commonly encountered in the gym.
Skater Squat
Skater squats are a variation in the realm of single-leg squats. The backward-stretched leg in the air intensifies the training stimulus in the thigh and buttock muscles, making skater squats an extremely effective bodyweight exercise for the lower body.
Pistol squats
Pistol squats are one of many variations of single-leg squats. The movement is explosive, with athletes dynamically pushing their leg upward in an eccentric motion. This creates an intense stimulus in the thigh and buttock muscles. Athletes can also use a box for support and perform single-leg box squats.
One-legged box squats
Single-leg box squats offer athletes the opportunity to balance muscular imbalances and strengthen coordination. Athletes choose an upright stance, with the weight on one side and the other leg extended in the air. Bending the legs and settling on the box intensively stimulates the quadriceps along with the large buttock muscle.
Classic barbell squats with box
Traditional squats are usually performed with a barbell. This variation can also be modified to perform traditional barbell squats with a box, where the box provides both support and feedback. While bending the legs, the buttocks are pushed backward until they are approximately on the box or bench. The focus is particularly on the quadriceps and large buttock muscles.
Box front squat
The Box Front Squat is a variation of squats in which a seating arrangement serves as support. Simultaneously, the elevation acts as an indicator of whether the squats were performed deep enough. In this version of Front Squats, the barbell is held in a specific grip in front of the body to promote the strengthening of the thigh and glute muscles.
Single leg leg press
The single-leg leg press allows athletes to place an isolated training stimulus on one side of the leg. Both the thigh and glute muscles are part of the target musculature. The involvement of additional muscles in the training depends on the positioning of the foot.
Leg press with both legs
The leg press with both legs is one of the most popular leg exercises in leg training. Virtually every gym has a leg press machine suitable for athletes at every training stage. While the primary focus is on the thigh muscles, the glute muscles are also stimulated.
45 degree single leg leg press
With the 45-degree leg press with one leg exercise, athletes alternately train both sides of the legs to achieve an isolated training stimulus and a stronger focus. One foot is positioned on the footplate, while the other leg is firmly planted on the ground to ensure high stability.
45 degree leg press with narrow foot position
Incorporating the exercise 45-Degree Leg Press with Narrow Foot Placement into your training program strengthens not only the thigh and the large gluteal muscle but also the abductor muscles. Although this is not a classic leg press, this variant is being offered in more and more fitness studios.
45 degree leg press with wide foot stance
The exercise 45-Degree Leg Press with Wide Foot Placement requires only the special leg press machine to specifically strengthen the thigh. With a wide foot placement, athletes can stimulate not only the thigh and the large gluteal muscle but also activate the adductors. The straightforward execution makes this exercise suitable for athletes at every training stage.
45-degree leg press with neutral foot position
Many fitness studios offer the 45-degree leg press as an option for athletes looking to incorporate the exercise 45-Degree Leg Press with a neutral foot position into their training plan. The neutral foot position evenly engages the rear thigh muscles, activating the large gluteal muscle as well.
Single-leg deadlift with dumbbells
Athletes aiming for increased flexibility can include the single-leg deadlift with dumbbells in their training routine. Due to its single-leg execution, this exercise is particularly suitable for advanced individuals.
Single-leg deadlift with the barbell
The single-leg deadlift with a barbell is a challenging exercise for training the thighs, glutes, and back. It is also effective for addressing muscular imbalances and focusing on one side of the body. This, in turn, enhances athletes' sense of balance.
Sumo deadlift with dumbbells
The Sumo Deadlift with dumbbells is a fitness exercise where athletes train in a particularly wide stance. Although the classic version is performed with a barbell, the Sumo Deadlift can also be executed with dumbbells. The wide-legged stance primarily targets the thighs, followed by the large gluteal muscle. The freedom of movement is higher in this dumbbell variation compared to the barbell Sumo Deadlift.
Classic deadlift with dumbbells
The classic deadlift with dumbbells, also known as Kettlebell Deadlifts, is less common in the gym than the barbell deadlift. Due to its high level of difficulty, advanced athletes should opt for this variation if they aim to effectively train their thighs, glutes, and lower back.
Kettlebell Swing
The exercise Kettlebell Swing is integral to kettlebell training, offering effective strengthening of the buttocks and lower back with high energy expenditure. There are two variations of this exercise: the American Kettlebell Swing and the Russian Kettlebell Swing. However, the focus is on the Russian Kettlebell Swing exercise, as it poses a lower risk of injury. Choosing the right weight is crucial to ensure optimal swinging.