Quads

Squat

Barbell back squat

Brace the belly, knees track the toes.

Barbell

Squat

Barbell front squat

Elbows high, keep the chest tall.

Barbell

Carry

Bear crawl

Hips low, back flat, knees off the floor.

Bodyweight

Squat

Belt squat

Hips under the belt, chest up.

Machines and cables

Lunge

Bodyweight reverse lunge

Step back, drop the back knee down.

Bodyweight

Squat

Bodyweight squat

Sit back, keep the heels down.

Bodyweight

Squat

Box jump and step down

Jump up, land soft, step down.

Bodyweight

Squat

Box squat

Sit back to touch, stay tight on the box.

Barbell

Squat

Broad jump

Swing, jump forward, land soft.

Bodyweight

Lunge

Dumbbell reverse lunge

Step back, drop the back knee down.

Dumbbells

Lunge

Dumbbell split squat

Drop straight down, front heel planted.

Dumbbells

Lunge

Dumbbell step-up

Push through the top foot to stand.

Dumbbells

Squat

Goblet squat

Elbows inside the knees at the bottom.

Dumbbells

Squat

Hack squat

Back flat on the pad, knees track the toes.

Machines and cables

Knee isolation

Leg extension

Control the lowering, don't kick.

Machines and cables

Squat

Leg press

Stop before the hips round off the pad.

Machines and cables

Squat

Pendulum squat

Back on the pad, sink deep, drive up.

Machines and cables

Lunge

Rear-foot-elevated split squat

Drop straight down over the front foot.

Dumbbells

Lunge

Shin-height step-up

Step onto something no higher than mid shin.

Bodyweight

Squat

Single-leg leg press

One foot mid platform, hips stay down.

Machines and cables

Knee isolation

Sissy squat

Knees forward, hips stay straight.

Bodyweight

Squat

Sit-to-stand squat

Sit to the seat, stand up. No lower.

Bodyweight

Carry

Sled push

Stay low, drive through the legs.

Machines and cables

Squat

Smith machine squat

Brace the belly, knees track the toes.

Machines and cables

Hinge

Sumo deadlift

Flat back, knees out over the toes.

Barbell

Hinge

Trap bar deadlift

Flat back, push the floor away.

Barbell

Lunge

Vest reverse lunge

Step back, drop the back knee down.

Bodyweight

Squat

Vest squat

Sit back, keep the heels down.

Bodyweight

Lunge

Vest step-up

Push through the top foot to stand.

Bodyweight

Lunge

Walking lunge

Drop the back knee, front shin tall.

Dumbbells

Knee isolation

Wall sit

Sit to thighs level, back on the wall.

Bodyweight