Movements Atlas

Quadriceps

151 drawn movements that work the quadriceps. Every one of them is in the library your plans are built from.

The quadriceps on the figure

Also works the quadriceps

83 more movements where the quadriceps are worked, but are not the major target.

Plans that train the quadriceps most The Full Lifts Jump and Sprint Jump School Bands and Chains Floor Intervals Hybrid Eight

Every plan that trains the quadriceps

124 more plans with a movement that works the quadriceps as a major target, most first under each kind.

Staff picks Strength Foundations Dumbbell Muscle Dumbbell Foundations Mobility Foundations Bodyweight Foundations Kettlebell Foundations The First Two Weeks Bodyweight Starter

Bodyweight Between Runs Every Day Desk Break First Six Weeks Hard Day, Easy Day Hotel Room Roll and Stretch Stretch, Head to Toe The Plyo Box Twelve Weeks of Push-ups Back In Bodyweight Core Daily Practice Park Bars Push-Up Month Seated Stretch Break Suspension Straps Ten Minutes Your First Pull-up Band Foundations Bands and a Post Bands at Home Beside the Chair Chair and Floor Rolled Out Steady

Dumbbell Glute Builder Dumbbell Circuits Dumbbell Volume The Home Gym Volume, then Intensity Dumbbell Giant Sets Dumbbell Rounds Dumbbells on the Road Heavy Pair Loaded Mobility — Dumbbell One Side at a Time The Light Pair The Second Eight Three in a Row Two Days, Then Three Arms and Shoulders Back to the Bells Dumbbell Tiers Dumbbells and a Band First Dumbbells Two Days, One Bench

Barbell Learn the Lifts Five Days, Then Four Base, Build, Peak Barbell Power Barbell Tiers Heavy, Light, Medium Squat Block Top Set Bar and Rack Barbell for Size Barbell Peak Barbell Rounds Barbell Variations Five Short Days The Garage Split Wave Strength Back Under the Bar Bench Block Deadlift Block Five by Five Twice a Week Barbell Your First Barbell

Kettlebell Bells Overhead Loaded Mobility — Kettlebell Two Bells Back to the Bell Bell and Body Twenty Minutes Around the Bell Clean and Press Double Kettlebell Heavy Bell Kettlebell Clean and Jerk Kettlebell Complexes Swing and Get-Up Swing to Snatch Your First Kettlebell

Gym Plates, Ropes and a Sled Twelve-Week Glutes Back in the Gym Smith Machine Upper Lower Speed and Power Cable Stack Power Day, Pump Day Push, Pull, Legs Sled and Strongman Gym Conditioning Gym Strength The Big Lifts The Easy Spin The Five-Day Split Twice a Week at the Gym Upper Lower, No Barbell Bar and Bars Cables Only Leg Days Machine Foundations Machines, Two Days One Station The Lunch Hour The Six O’Clock Gym Once a Week The First Month at the Gym

Walking & conditioning Cardio Machines Walk to Run Interval Foundations First 5K Walking Foundations

Yoga Yoga Foundations