EXERCISE LIBRARY

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Explore exercises by muscle, equipment, goal, difficulty, or movement pattern.

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Muscle1

MuscleChestBackShouldersBicepsTricepsForearmsTrapsQuadricepsHamstringsGlutesCalvesLower BackCore / Abs

Equipment

EquipmentBodyweightBarbellDumbbellKettlebellCableMachineResistance BandBench

Difficulty

DifficultyBeginnerIntermediateAdvancedExpert

Movement pattern

Movement patternPushPullSquatHingeLunge / StepRotationCarryConditioning

Goal

GoalStrengthMuscle GrowthFat LossEnduranceMobilityGeneral Fitness

Training Type

Training TypeFull BodyCalisthenicsPlyometricsHIITCardioMobilityStretchingCorrective / StabilityWarm-Up

91 exercises

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QuadricepsAdvanced
Pistol Squat
- Quadriceps
- Glutes
BodyweightSets × reps: 3–4 × 3–8 per leg
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QuadricepsBeginner

Resistance Band Hip Flexion

Hip Flexors
Quadriceps

Resistance BandSets × reps: 2–3 × 12–15 per leg

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QuadricepsBeginner

Resistance Band Squat

Quadriceps
Glutes

Resistance BandSets × reps: 3 × 12–20

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QuadricepsAdvanced

Reverse Band Box Squat

Quadriceps
Glutes

Barbell · Resistance BandSets × reps: 3–6 × 1–3

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QuadricepsAdvanced

Reverse Band Squat

Quadriceps
Glutes

Barbell · Resistance BandSets × reps: 3–5 × 1–3

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QuadricepsBeginner

Reverse Lunge

Quadriceps
Glutes

BodyweightSets × reps: 3 × 8–12 per leg

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QuadricepsIntermediate

Rickshaw Deadlift

Quadriceps
Glutes
Lower Back

Strongman ImplementSets × reps: 3–5 × 3–8

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QuadricepsIntermediate

Safety Bar Squat

Quadriceps
Glutes

BarbellSets × reps: 3–5 × 5–10

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QuadricepsBeginner

Sandbag Load

Quadriceps
Glutes
Lower Back

Strongman ImplementSets × reps: 3–4 × 3–5 bags

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QuadricepsAdvanced

Single-Arm Overhead Kettlebell Squat

Quadriceps
Glutes

KettlebellSets × reps: 3 × 5–8 per side

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QuadricepsBeginner

Single-Cone Sprint Drill

Quadriceps
Hip Flexors
Calves

BodyweightSets × reps: 3–5 × 3 laps per direction

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QuadricepsIntermediate

Single-Leg High Box Squat

Quadriceps
Glutes

Bodyweight · Plyo BoxSets × reps: 3 × 8–12 per leg

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QuadricepsBeginner

Single-Leg Leg Extension

Quadriceps

MachineSets × reps: 3 × 10–15 per leg

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QuadricepsIntermediate

Single-Leg Leg Press

Quadriceps
Glutes

MachineSets × reps: 3 × 10–15

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QuadricepsAdvanced

Sissy Squat

Quadriceps

BodyweightSets × reps: 3 × 8–15

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QuadricepsAdvanced

Skater Squat

Quadriceps
Glutes

BodyweightSets × reps: 3 × 5–8 per leg

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QuadricepsIntermediate

Smith Machine Bulgarian Split Squat

Quadriceps
Glutes

Smith MachineSets × reps: 3–4 × 8–12 per leg

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QuadricepsIntermediate

Smith Machine Leg Press

Quadriceps
Glutes

Smith MachineSets × reps: 3 × 10–15

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QuadricepsIntermediate

Smith Machine Pistol Squat

Quadriceps
Glutes

Smith MachineSets × reps: 3 × 6–10 per leg

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QuadricepsAdvanced

Smith Machine Split Jump

Quadriceps
Glutes

Smith MachineSets × reps: 3–4 × 4–6 per leg

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QuadricepsBeginner

Smith Machine Squat

Quadriceps
Glutes

Smith MachineSets × reps: 3–4 × 8–12

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QuadricepsBeginner

Spanish Squat

Quadriceps

Resistance BandSets × reps: 3–5 × 30–45 sec

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QuadricepsBeginner

Split Squat

Quadriceps
Glutes

BodyweightSets × reps: 3 × 8–12

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QuadricepsIntermediate

Squat with Bands

Quadriceps
Glutes

Barbell · Resistance BandSets × reps: 5–8 × 2–3