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Bodyweight Fitness

Beginner Quads Exercises

51 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BodyweightPull-up BarParallel BarsRingsResistance BandsSuspensionBenchFoam RollJump Rope
Category
StrengthCardioPlyometricsStretchingMobilitySkill
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Shoulders(1)

Dynamic Stretch

Quads(41)

Bodyweight SquatBrisk WalkButt Kick JumpCamel Pose (Ustrasana)Deep Squat HoldDiagonal BoundFast SkippingHigh KneesJoggingJump (Rocket)Jump RopeJumping JacksLateral ShuffleLocust Pose (Half)LungeLunge (Walking)Quad Stretch (Side-Lying)Quadriceps Foam RollingQuadriceps Stretch (Prone)Resistance Band LungeReverse LungeReverse Step DownRunningShrimp Squat (Beginner)Single Leg Extension HoldSingle-Leg BalanceSquat - Resistance BandSquat (Full-Depth)Squat (Partial)Squat (Sky Reach)Squat PulseStanding Broad JumpStar JumpStep-UpSumo Squat - BODY_ONLYSuspension SquatTrail Running / WalkingWalkingWall SitWarrior IWarrior II

Hamstrings(2)

Sprint Start (3-Point)Wall Acceleration Drill

Glutes(2)

Resistance Band Lateral WalkStep-Up (Knee Raise)

Hip Flexors(5)

Hip Flexion - Resistance BandHip Flexor StretchLow Lunge with ReachLunge Stretch (Kneeling)March in Place