Quads (Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medius) Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


Bridges
Summary

This exercise focuses on working the buttocks and thigh muscles.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Push Ups with Elbows Close to Sides
Summary

This is a simple push up exercise.

  • Muscle Group: Chest, Shoulder: Front, Triceps
  • Equipment: Exercise Mat, None
  • Categories: Strength
Table Top Crunches
Summary

This is a simple crunch with feet off the floor or mat.

  • Muscle Group: Hip Flexors, Abs, Core
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Lying Straight Leg Raise
Summary

Simple Hip Flexor Exercise

  • Muscle Group: Hip Flexors, Abs
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
One Arm Push Ups
Summary

This is a challenging version of the regular push-ups and is good for core, chest, and triceps development.

  • Muscle Group: Back, Chest, Back: Lower, Shoulder: Front, Triceps, Abs: Side, Abs, Core
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Quad Stretch
Summary

This exercise focuses on stretching the quad muscles. It is great to do after sporting activities, or after a warm-up.

  • Muscle Group: Quads
  • Equipment: None
  • Categories: Stretches
Push Ups
Summary

This exercise is designed to work the chest, triceps, and shoulder muscles. It is great for home work outs and at the gym.

  • Muscle Group: Chest, Shoulder: Front, Triceps
  • Equipment: Exercise Mat, None
  • Categories: Strength
Forward Lunges
Summary

This exercise is designed to work both your quads and your glutes. It is great to do before any kind of sport involving running, or just at the gym.

  • Muscle Group: Buttocks, Hamstrings, Quads, Hip Stabilizers
  • Equipment: None
  • Categories: Strength, Balance
Standing Squats (No Weights)
Summary

This exercise is designed to strengthen the legs and gluteal muscles. The squat is a great overall exercise that requires many stabilizing muscle groups as well.

  • Muscle Group: Buttocks, Quads, Hip Stabilizers
  • Equipment: None
  • Categories: Strength, Balance, Dynamic Warm-Up
Hip Flexor Stretch on Knees
Summary

This exercise is great after a warm up. It helps stretch the glutes and hamstrings of the front leg, and the hip flexors and quads of the back leg.

  • Muscle Group: Hip Flexors, Buttocks, Groin: Inner Thigh, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Clam Crunches with Ball
Summary

Intermediate Crunch Exercise.

  • Muscle Group: Hip Flexors, Abs, Core
  • Equipment: Exercise Ball
  • Categories: Strength, Core, Pilates
Crunches on the Exercise Ball
Summary

This is a simple crunch exercise on the ball.

  • Muscle Group: Abs, Core
  • Equipment: Exercise Ball
  • Categories: Strength, Core, Pilates
Crunches with Knees Up
Summary

This exercise focuses on working your abs.

  • Muscle Group: Hip Flexors, Abs, Core
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Bicycle Crunches
Summary

This exercise focuses on working the abdominals and obliques. It is also great before any kind of physical activity, especially involving running.

  • Muscle Group: Abs: Side, Abs
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates

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