Muscles / Quadriceps
Quadriceps
Four muscles on the front of the thigh that extend the knee. Squats, presses, and lunges are the main loading patterns.
Anatomy on this page
Rectus femoris
Crosses hip and knee; more stretch in deep squats.
Vastus lateralis
Outer quad sweep.
Vastus medialis
Inner teardrop near the knee.
Vastus intermedius
Deep under rectus femoris.
Primary exercises
| Name | Equipment | Pattern | Difficulty |
|---|---|---|---|
| Back Squat | Barbell | Squat | Intermediate |
| Bulgarian Split Squat | Dumbbell | Lunge | Intermediate |
| Goblet Squat | Kettlebell | Squat | Beginner |
| Leg Extension | Machine | Isolation | Beginner |
| Leg Press | Machine | Squat | Beginner |
| Walking Lunge | Dumbbell | Lunge | Beginner |
Also involves this group (secondary)
| Name | Equipment | Pattern | Difficulty |
|---|---|---|---|
| Conventional Deadlift | Barbell | Hinge | Intermediate |
| Farmer Carry | Dumbbell | Carry | Beginner |