Intermediate Quads Bodyweight Exercises

31 exercises

Prefer a curated list? See bodyweight quad exercises →

Level

Beginner Intermediate Advanced

Muscle

Chest Lats Middle Back Upper Back Lower Back Shoulders Traps Biceps Triceps Forearms Abs Obliques Core Quads Hamstrings Glutes Calves Adductors Abductors Hip Flexors Neck Tibialis

Equipment

Barbell Dumbbell Kettlebell Cable Machine Bodyweight Resistance Bands Pull-up Bar Parallel Bars Rings Bench Suspension Medicine Ball Exercise Ball Foam Roll EZ Curl Bar Trap Bar Jump Rope Rope Other

Category

Strength Powerlifting Olympic Weightlifting Strongman Cardio Plyometrics Stretching Mobility Skill

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Lower Back(1)

Quads(22)

Burpee Butt Kick Jump (Single-Leg)Cossack Squat Couch Stretch Eagle Pose Frog Stand Hop (Frog)Jump (Knee Tuck)Leg Lift (Front Scale)Pistol Squat (Partial ROM)Revolved Side Angle Saddle Pose Scissor Jump Lunge Scorpion Stretch - Prone Shrimp Squat (Intermediate)Single-Leg Hop and Hold Sissy Squat Split Jump Split Squat (Bulgarian)Squat (Dynamic Mobility)Squat Jump Standing Broad Jump (Lateral)

Glutes(4)

Half Moon Pose Lunge (Curtsy)Roundhouse Kick Skater Jump

Adductors(1)

Lateral Lunge Hold

Hip Flexors(3)

Alternating Knee Strike Dragon Pose Teep Front Kick

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