The 153 Best Quads Exercises

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Ranked based on how effective each exercise is in building muscle strength. Learn More

Top 10

  1. 1. Leg Extension

    Photo of Leg Extension being performed
    4,739,285 SETS LOGGED
    100 mSCORE

    Leg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.

    • Beginner
    • Leg Extension Machine
  2. 2. Barbell Lunge

    Photo of Barbell Lunge being performed
    796,697 SETS LOGGED
    99.7 mSCORE

    Barbell Lunge is a weighted variation on the standard Lunge. Similar to other lunges, this exercise primarily targets the quadriceps. By using a barbell you can add more resistance than just bodyweight. In addition to increasing resistance, the use of a barbell can also improve your form and posture while performing this exercise.

  3. 3. Trap Bar Deadlift

    Photo of Trap Bar Deadlift being performed
    311,036 SETS LOGGED
    99.4 mSCORE

    Trap Bar Deadlift is a variation on the more standard Deadlift. Like other variations, this is a compound movement that primarily targets your lower body, and rear chain (backside of the body). Using a Trap Bar can make this a much more accessible variation than a standard Deadlift, as it places less tension on your lower back, and is generally easier to perform correctly than a standard Deadlift.

    • Intermediate
    • Trap Bar
  4. 4. Dumbbell Bulgarian Split Squat

    Photo of Dumbbell Bulgarian Split Squat being performed
    764,470 SETS LOGGED
    98.9 mSCORE

    Dumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.

  5. 5. Single Leg Leg Extension

    Photo of Single Leg Leg Extension being performed
    552,864 SETS LOGGED
    98.6 mSCORE

    Single Leg Leg Extensions is a variation of Leg Extensions that uses one leg at a time. Like other leg extensions, this isolation exercise targets your quadriceps. By targeting one leg at a time, you can focus your attention on getting good muscle activation in each leg. In addition, this can help you identify and address strength imbalances between legs. While leg extensions can be a great way to build strength and muscle mass in your quadriceps, they can also place a lot of tension on your knees.

    • Beginner
    • Leg Extension Machine
  6. 6. Back Squat

    Photo of Back Squat being performed
    4,769,918 SETS LOGGED
    98.3 mSCORE

    Back Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.

  7. 7. Hack Squat

    Photo of Hack Squat being performed
    789,774 SETS LOGGED
    97.8 mSCORE

    Hack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.

    • Beginner
    • Hack Squat Machine
  8. 8. Leg Press

    Photo of Leg Press being performed
    4,057,589 SETS LOGGED
    97.5 mSCORE

    Leg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.

    • Beginner
    • Leg Press
  9. 9. Bulgarian Split Squat

    Photo of Bulgarian Split Squat being performed
    750,208 SETS LOGGED
    97.2 mSCORE

    Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It’s a compound exercise that primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power and stability in your lower body.

  10. 10. Front Squat

    Photo of Front Squat being performed
    1,641,793 SETS LOGGED
    97 mSCORE

    Front Squat is one of the most common variations of the more standard Back Squat. Like other squat variations, this is a compound exercise that primarily targets your quadriceps. By racking the bar in front of your body instead of behind, you can further emphasize your quads. While the movements are fairly similar, Front Squat may translate better to applications in sports and other real world activities.

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  1. 11. Smith Machine Squat

    Photo of Smith Machine Squat being performed
    757,480 SETS LOGGED
    96.7 mSCORE

    Smith Machine Squat is a variation on the more standard Squat. Like other variations, this is a compound exercise that primarily targets your quads. The use of a Smith Machine restricts your range of motion, and adds significantly more stability to the movement. This makes this exercise a great choice for learning proper squat mechanics, and developing strength in your lower body.

    • Beginner
    • Smith Machine
  2. 12. Box Squat

    Photo of Box Squat being performed
    209,000 SETS LOGGED
    96.4 mSCORE

    Enhances lower body strength by focusing on the glutes, hamstrings, and quads. Performed by squatting down to a box at parallel or slightly lower, then driving upwards. This exercise builds power and improves squat technique by encouraging a pause at the bottom.

  3. 13. Barbell Step Up

    Photo of Barbell Step Up being performed
    519,567 SETS LOGGED
    96.1 mSCORE

    Targeting the quads, glutes, and hamstrings, the Barbell Step Up is a compound exercise that also challenges balance and coordination. Performing this exercise with a barbell increases the resistance, enhancing muscle strength and endurance, making it a valuable addition to lower body workouts.

  4. 14. Machine Leg Press

    Photo of Machine Leg Press being performed
    1,627,913 SETS LOGGED
    95.3 mSCORE

    Machine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.

    • Beginner
    • Leg Press Machine
  5. 15. Pulse Back Squat

    Photo of Pulse Back Squat being performed
    194,619 SETS LOGGED
    95 mSCORE

    Enhances the traditional back squat by incorporating a small, pulsing movement at the lowest point of the squat. This variation significantly increases time under tension for the glutes, quads, and hamstrings, promoting muscle endurance and growth. The pulsing action challenges the muscles to maintain engagement through a more extended range, leading to improved strength and muscle tone.

  6. 16. Single Dumbbell Sumo Squat

    Photo of Single Dumbbell Sumo Squat being performed
    544,961 SETS LOGGED
    94.7 mSCORE

    Single Dumbbell Sumo Squat is a variation of the more standard Squat, and more specifically a Sumo Squat and Goblet Squat. Similar to other Squat variations, this compound exercise primarily targets your quads. By keeping the weight in front of your chest, you can further isolate your quadriceps. Planting your feet wider than a standard squat can help with some limitations in mobility.

  7. 17. Dumbbell Squat To Shoulder Press

    Photo of Dumbbell Squat To Shoulder Press being performed
    1,978,059 SETS LOGGED
    93.9 mSCORE

    Dumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.

  8. 18. Dumbbell Step Up

    Photo of Dumbbell Step Up being performed
    1,014,432 SETS LOGGED
    93.6 mSCORE

    Dumbbell Step Up is a weighted variation of the more standard Step Up. Similar to other Step Ups, this compound exercise primarily targets your quadriceps. By holding dumbbells you can add more resistance to this exercise without limiting your range of motion.

  9. 19. Dumbbell Lunge

    Photo of Dumbbell Lunge being performed
    3,890,828 SETS LOGGED
    93.4 mSCORE

    Dumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.

  10. 20. Dumbbell Squat

    Photo of Dumbbell Squat being performed
    2,937,489 SETS LOGGED
    92.2 mSCORE

    Dumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.

  11. 21. Goblet Squat

    Photo of Goblet Squat being performed
    277,396 SETS LOGGED
    92 mSCORE

    The Kettlebell Goblet Squat is a compound exercise that targets the quads, glutes, and core, emphasizing proper squat form and depth. Holding the kettlebell close to the chest improves posture and engages the core, offering a safer alternative for individuals with lower back concerns. This variation is particularly effective for beginners to learn squat mechanics and for experienced lifters to enhance squat depth and lower body strength. The added front load challenges stability and increases the demand on the anterior core, making it a versatile exercise for improving functional strength and mobility.

  12. 22. Pause Back Squat

    Photo of Pause Back Squat being performed
    323,212 SETS LOGGED
    91.1 mSCORE

    Intensifies the traditional back squat by incorporating a pause at the bottom of the squat, targeting the glutes, quads, and hamstrings. This variation increases time under tension, improving muscle strength and depth control. Ideal for athletes and lifters looking to enhance their squat technique and build lower body power, the pause back squat challenges stability and promotes muscle engagement throughout the entire range of motion.

  13. 23. Dumbbell Goblet Squat

    Photo of Dumbbell Goblet Squat being performed
    768,916 SETS LOGGED
    90.3 mSCORE

    Dumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.

  14. 24. Single Arm Overhead Dumbbell Lunge

    Photo of Single Arm Overhead Dumbbell Lunge being performed
    232,336 SETS LOGGED
    88.9 mSCORE

    Single Arm Overhead Dumbbell Lunge challenges the entire body, focusing on leg strength, core stability, and shoulder mobility. Holding a dumbbell overhead in one arm intensifies the workout for the shoulder stabilizers and core muscles, promoting unilateral strength and enhancing balance. This exercise is particularly effective for athletes and individuals seeking to improve functional fitness and coordination, as it simulates real-world lifting and carrying movements.

  15. 25. Air Squats

    Photo of Air Squats being performed
    4,407,549 SETS LOGGED
    88.6 mSCORE

    Air Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.

    • Beginner
  16. 26. Dumbbell Sumo Squat

    Photo of Dumbbell Sumo Squat being performed
    1,285,814 SETS LOGGED
    87.8 mSCORE

    A squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.

  17. 27. Side Lunge

    Photo of Side Lunge being performed
    1,422,256 SETS LOGGED
    87.3 mSCORE

    Side Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).

    • Beginner
  18. 28. Mini Loop Band Squat

    Photo of Mini Loop Band Squat being performed
    99,105 SETS LOGGED
    87 mSCORE

    Mini Loop Band Squat is a bodyweight variation of Squats. Like other Squat variations, this is a compound exercise that primarily targets the quadriceps. By placing a mini loop band around both legs, just above the knee, you’re forced to recruit additional smaller muscles to help keep your knees from collapsing inwards. This can be a great exercise for working towards heavier squat variations, or as a way to fine tune your form.

  19. 29. Jump Squat

    Photo of Jump Squat being performed
    1,366,991 SETS LOGGED
    86.7 mSCORE

    Jump Squat is an explosive variation of the squat, and more specifically Air Squats. Like other squats, this compound exercise primarily targets your quadriceps. Unlike other variations, Jump Squats require a much more explosive movement in order to propel yourself into the air. This is a great exercise for making your squats more challenging without adding any weight.

    • Intermediate
  20. 30. Burpee

    Photo of Burpee being performed
    2,225,987 SETS LOGGED
    86.4 mSCORE

    Burpees are a complex series of movements that target many different muscle groups throughout the body. It’s a great exercise for getting a little bit of everything all at the same time, and can be easily adapted for your unique needs. Burpees are an incredibly versatile and effective exercise that can fit into just about any workout.

    • Intermediate
  21. 31. Lunge

    Photo of Lunge being performed
    2,898,302 SETS LOGGED
    86.1 mSCORE

    Lunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.

    • Beginner
  22. 32. Balance Trainer Mountain Climber

    Photo of Balance Trainer Mountain Climber being performed
    259,680 SETS LOGGED
    85.6 mSCORE

    This intense cardio and core exercise uses a BOSU balance trainer to amplify the challenge of traditional mountain climbers. The added instability requires greater core engagement and balance, enhancing cardiovascular fitness and muscle endurance.

  23. 33. Mountain Climber

    Photo of Mountain Climber being performed
    1,783,145 SETS LOGGED
    83.7 mSCORE

    Mountain Climber is a compound movement that involves holding a high plank or push up position, and alternating bringing your legs forward toward your chest. Holding a high plank position will already recruit your core to keep your back straight. By cycling your legs, you add more instability to the movement, as well as increase the intensity of the exercise itself.

    • Beginner
  24. 34. High Depth Jump

    Photo of High Depth Jump being performed
    943 SETS LOGGED
    81.7 mSCORE

    High Depth Jump is a variation on the more standard Box Jump. Similar to Box Jump, this is a compound, plyometric exercise that primarily targets your quadriceps. Unlike a standard box jump, you start this exercise on top of the box, and step off before exploding into the air. Dropping into your jump helps you to use the elastic nature of your muscles to assist you in jumping into the air. In addition this can be a great exercise for developing control of your landings.

    • Intermediate
    • Box
  25. 35. TRX Squat

    Photo of TRX Squat being performed
    98,912 SETS LOGGED
    80.9 mSCORE

    TRX Squat is an easier variation of squats. Like other squats, this compound movement primarily targets your quadriceps. By grasping the TRX straps, you can help support yourself as you descend into the squat, as well as being able to assist yourself as you return to a standing position. This can be a good starting point for building the strength needed to perform more challenging squat variations.

  26. 36. TRX Rocket Launchers

    Photo of TRX Rocket Launchers being performed
    1,680 SETS LOGGED
    80.1 mSCORE

    Designed to boost lower body power and cardiovascular endurance, TRX Rocket Launchers are a high-intensity exercise that targets the quads, glutes, and calves. This plyometric movement enhances explosive strength and agility, offering a challenging variation for those aiming to elevate their fitness routine.

    • Intermediate
    • TRX
  27. 37. Dumbbell Hang Power Clean

    Photo of Dumbbell Hang Power Clean being performed
    130,772 SETS LOGGED
    79.5 mSCORE

    This exercise targets explosive lifting capabilities, focusing on the traps, shoulders, and legs from the hang position. It enhances power and coordination, with the hang start position emphasizing the second pull phase of the clean.

  28. 38. Wall Squat

    Photo of Wall Squat being performed
    38,118 SETS LOGGED
    78.9 mSCORE

    Wall Squats with a Stability Ball between the back and the wall target the quads, glutes, and calves. This variation improves lower body strength and stability, offering a safer alternative for those with lower back issues compared to traditional squats.

  29. 39. Kettlebell Front Squat

    Photo of Kettlebell Front Squat being performed
    271,039 SETS LOGGED
    78.7 mSCORE

    Kettlebell Front Squat is a variation of Front Squat that utilizes a single kettlebell instead of a barbell. Like other front squats, this compound exercise primarily targets your quadriceps. The use of a kettlebell instead of a barbell can make this a more accessible variation since it requires less mobility in your upper body to keep the weight in the proper position.

  30. 40. Balance Trainer Sumo Squat Jumps

    Photo of Balance Trainer Sumo Squat Jumps being performed
    12,511 SETS LOGGED
    76.7 mSCORE

    Adds a cardiovascular and plyometric element to the sumo squat by incorporating jumps on a balance trainer. This variation increases leg strength and explosive power while improving balance and coordination.

  31. 41. Single Arm Overhead Kettlebell Squat

    Photo of Single Arm Overhead Kettlebell Squat being performed
    15,161 SETS LOGGED
    75.1 mSCORE

    This exercise is a variation on the more standard Overhead Squat. Like other squat variations, this compound exercise primarily targets your quadriceps. Unlike the standard Overhead Squat, this exercise uses a single Kettlebell instead of a Barbell. By loading the weight on one side of the body, you add instability to the movement which can help you recruit your core to maintain good form and posture.

  32. 42. Balance Trainer Single Leg Glute Drop

    Photo of Balance Trainer Single Leg Glute Drop being performed
    4,009 SETS LOGGED
    74.8 mSCORE

    A lower body exercise focusing on the glutes and hamstrings, with one leg on a BOSU balance trainer. The instability increases muscle engagement, offering a more challenging and effective workout than traditional glute bridges.

  33. 43. Handle Band Squat to Press

    Photo of Handle Band Squat to Press being performed
    113,988 SETS LOGGED
    74 mSCORE

    Handle Band Squat to Press is a combination exercise that combines a squat with an overhead press. This exercise primarily targets your quads during the squat, and your shoulders during the overhead press. By using a handle band, you add some resistance to your squat, especially as you approach standing. Because the tension on the loop band increases as it stretches, you’ll have much less added resistance for the squat compared to the overhead press.

  34. 44. TRX Jump Squats

    Photo of TRX Jump Squats being performed
    88,016 SETS LOGGED
    73.4 mSCORE

    TRX Jump Squats combine the intensity of cardiovascular training with the strength-building benefits of traditional squats. This exercise targets the lower body, emphasizing the quadriceps, hamstrings, and calves, while the explosive jumping motion increases power, agility, and endurance, offering a multifaceted workout experience.

  35. 45. Single Dumbbell Power Clean and Jerk

    Photo of Single Dumbbell Power Clean and Jerk being performed
    14,940 SETS LOGGED
    73.1 mSCORE

    A unilateral, compound movement that challenges coordination, power, and strength throughout the body. This exercise simulates the clean and jerk with a focus on unilateral strength development, enhancing athletic performance and functional mobility.

  36. 46. Loop Band Sumo Deadlift

    Photo of Loop Band Sumo Deadlift being performed
    23,829 SETS LOGGED
    72.6 mSCORE

    Incorporating the wide stance of the sumo deadlift, this variation uses a loop band to provide resistance, targeting the glutes, hamstrings, and inner thighs. It's an effective lower body exercise that also engages the lower back and core, improving posture, strength, and flexibility. The loop band allows for a controlled lift, reducing strain on the spine compared to traditional weights.

  37. 47. Sumo Squat

    Photo of Sumo Squat being performed
    75,175 SETS LOGGED
    72.3 mSCORE

    Targets the inner thighs, glutes, and quads with a wider stance than the traditional squat. This exercise improves flexibility and strength in the hips and legs, suitable for building muscle and enhancing lower body power.

  38. 48. Balance Trainer Burpee

    Photo of Balance Trainer Burpee being performed
    12,050 SETS LOGGED
    71.7 mSCORE

    An explosive, full-body exercise that incorporates a BOSU balance trainer to increase the challenge of traditional burpees. This variation enhances core stability, balance, and cardiovascular endurance, offering a higher intensity option for advanced fitness levels.

  39. 49. Barbell High Pull

    Photo of Barbell High Pull being performed
    23,144 SETS LOGGED
    71.5 mSCORE

    Combining elements of the deadlift, upright row, and shrug, the Barbell High Pull is a dynamic exercise that targets the upper back, shoulders, and traps, while also engaging the hips and legs. This movement enhances power, strength, and coordination, making it beneficial for those looking to improve their performance in explosive, compound movements.

  40. 50. Single Kettlebell Suitcase Deadlift

    Photo of Single Kettlebell Suitcase Deadlift being performed
    18,154 SETS LOGGED
    71.2 mSCORE

    Single Kettlebell Suitcase Deadlift is a variation on the standard Deadlift. Similar to other Deadlift variations, this exercise primarily targets muscles in the rear chain (backside of the body). Unlike a standard Deadlift, this exercise loads the weight on one side of the body. This forces you to further recruit your core in order to maintain stability throughout the movement.

  41. 51. Balance Trainer TRX Pistol Squats

    Photo of Balance Trainer TRX Pistol Squats being performed
    4,436 SETS LOGGED
    70.9 mSCORE

    Combining the TRX with a BOSU Balance Trainer, TRX Pistol Squats focus on unilateral lower body strength, balance, and flexibility. This advanced variation challenges the quads, glutes, and core, offering a unique balance component that enhances proprioception and stability.

  42. 52. Hang Clean

    Photo of Hang Clean being performed
    160,467 SETS LOGGED
    69.3 mSCORE

    Focuses on explosive power and coordination, targeting the legs, hips, and shoulders. Performed by lifting the barbell from the hanging position to the shoulders in one fluid motion, it develops functional strength and improves athletic performance.

  43. 53. Power Snatch to Overhead Squat

    Photo of Power Snatch to Overhead Squat being performed
    4,618 SETS LOGGED
    68.4 mSCORE

    The Power Snatch to Overhead Squat combines explosive lifting with deep squatting, enhancing full-body strength, flexibility, and coordination. Starting with a Power Snatch to lift the barbell overhead, it transitions into an Overhead Squat, maintaining the bar's position. This exercise targets the posterior chain, shoulders, and core, while the squat increases leg strength and mobility. Ideal for advanced lifters, it boosts athletic performance and functional fitness.

  44. 54. Barbell Curtsy Lunge

    Photo of Barbell Curtsy Lunge being performed
    44,013 SETS LOGGED
    68.1 mSCORE

    This lunge variation targets the glutes and thighs from unique angles, emphasizing the gluteus medius and promoting hip stability. The barbell adds a strength component to the movement, making it ideal for developing lower body power and muscle definition, as well as improving balance and coordination.

  45. 55. Kettlebell Suitcase Deadlift

    Photo of Kettlebell Suitcase Deadlift being performed
    78,572 SETS LOGGED
    67.6 mSCORE

    A unilateral variation of the deadlift using a kettlebell. This exercise targets your lower body, primarily your quads. By holding the weight on one side, you’ll naturally recruit your core to resist leaning. In addition, this can make it easier to identify and address imbalances between sides.

  46. 56. Barbell Back Squat with Deep Partial Squat

    Photo of Barbell Back Squat with Deep Partial Squat being performed
    42,810 SETS LOGGED
    67.3 mSCORE

    Integrates deep partial squats at the bottom of the traditional back squat to place greater emphasis on leg strength and mobility. This challenging variation pushes the muscles to work harder in a lower range of motion, increasing muscle activation and improving overall squat depth and performance. It's particularly effective for athletes looking to enhance their lower body power and resilience.

  47. 57. Thruster

    Photo of Thruster being performed
    57,201 SETS LOGGED
    66.2 mSCORE

    A compound exercise that combines a front squat with an overhead press, engaging the legs, core, and upper body in one fluid movement. This exercise builds full-body strength and power, enhancing cardiovascular fitness and coordination. Ideal for those looking to increase functional fitness and perform intense, efficient workouts, the Thruster challenges multiple muscle groups and energy systems simultaneously.

  48. 58. Mini Loop Band Lunge Kickback

    Photo of Mini Loop Band Lunge Kickback being performed
    57,148 SETS LOGGED
    65.9 mSCORE

    A dynamic compound movement, the Mini Loop Band Lunge Kickback targets the glutes, hamstrings, and quads. By adding a kickback to the traditional lunge, it enhances hip extension, improving lower body strength and stability. The resistance band intensifies the exercise, making it more challenging than a regular lunge, promoting better muscle activation and growth.

  49. 59. Olympic Squat

    Photo of Olympic Squat being performed
    84,949 SETS LOGGED
    65.7 mSCORE

    The Olympic Squat is a variation of the more standard Back Squat. Like other Squats, this is a compound exercise that primarily targets the quadriceps. This variation will have you keep your torso up more than other variations. This can help improve range of motion, and further recruit your quadriceps.

  50. 60. Split Jerk

    Photo of Split Jerk being performed
    19,891 SETS LOGGED
    65.1 mSCORE

    Enhances explosive leg power and overhead strength by splitting the legs into a lunge position while jerking the barbell overhead. This exercise improves stability, coordination, and lifting efficiency.

  51. 61. Mini Loop Band Lunge

    Photo of Mini Loop Band Lunge being performed
    77,161 SETS LOGGED
    64.8 mSCORE

    This variation of the traditional lunge incorporates a mini loop band to add resistance, intensifying the workout for the glutes, quads, and hamstrings. The added tension from the band challenges stability and muscle endurance, making this exercise more beneficial for lower body strength and balance than its unassisted counterpart.

  52. 62. Landmine Sumo Squat

    Photo of Landmine Sumo Squat being performed
    34,921 SETS LOGGED
    64.5 mSCORE

    Utilizes the landmine setup for a sumo squat, adding a unique angle and resistance. This exercise targets the glutes, quads, and inner thighs, improving lower body strength and stability.

  53. 63. TRX Ice Skater

    Photo of TRX Ice Skater being performed
    12,449 SETS LOGGED
    64.3 mSCORE

    The TRX Ice Skater is an energetic cardiovascular exercise that incorporates lateral movement to target the legs and glutes. Utilizing the TRX straps adds an element of stability, enhancing balance and agility. This exercise is excellent for improving athletic performance and functional lower body strength.

  54. 64. Clean from Blocks

    Photo of Clean from Blocks being performed
    6,163 SETS LOGGED
    63.2 mSCORE

    This exercise is an easier variation of a Clean. Like other Cleans, this is a compound explosive movement that targets many different muscle groups. By placing the barbell on blocks, you can remove the need to pull from the floor. This can help individuals with mobility limitations perform this exercise, or help focus on other aspects of your Clean beyond pulling the bar off the floor.

  55. 65. Mini Loop Band Jump Squat

    Photo of Mini Loop Band Jump Squat being performed
    64,840 SETS LOGGED
    62.6 mSCORE

    Combining plyometrics with strength training, this compound exercise targets the lower body, enhancing power, strength, and endurance. The mini loop band adds resistance to the squat phase, making the jump more challenging and increasing the intensity of the workout. This variation significantly improves lower body muscle activation and metabolic rate compared to traditional jump squats, making it an excellent choice for those looking to enhance explosive strength and burn more calories.

  56. 66. Medicine Ball Lunge

    Photo of Medicine Ball Lunge being performed
    27,203 SETS LOGGED
    61.8 mSCORE

    Performing lunges with a medicine ball increases the intensity by adding resistance and improving balance. This exercise targets the legs and core, providing a more challenging lower body workout that improves strength, stability, and coordination.

  57. 67. Split Clean

    Photo of Split Clean being performed
    1,935 SETS LOGGED
    61.2 mSCORE

    A technical variation of the clean that introduces a split leg stance during the catch phase to enhance stability, coordination, and power. This demanding movement pattern challenges the lifter to maintain balance and control while receiving the bar in a dynamic position, thereby improving athletic abilities and lifting techniques. The split stance helps distribute the weight and reduce the demand on squat depth, making it a valuable tool for lifters with mobility restrictions.

  58. 68. Loop Band Pulse Lunge

    Photo of Loop Band Pulse Lunge being performed
    11,163 SETS LOGGED
    60.1 mSCORE

    Loop Band Pulse Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets the quadriceps. Unlike other variations, this exercise doesn’t progress you through a full lunge, but instead has you pulse up and down from a shallow to a deep lunge. This keeps more tension in your legs throughout the exercise without allowing you to rest as you return to the starting position. The use of a loop band allows you to add resistance to the movement, especially at the top.

  59. 69. Balance Trainer TRX Squat Jumps

    Photo of Balance Trainer TRX Squat Jumps being performed
    2,431 SETS LOGGED
    59.8 mSCORE

    TRX Squat Jumps on a BOSU Balance Trainer combine plyometric training with balance and resistance work, targeting the lower body and core. This high-intensity variation increases power, stability, and cardiovascular endurance, offering a challenging workout for advanced fitness levels.

  60. 70. Dual Kettlebell Front Squat

    Photo of Dual Kettlebell Front Squat being performed
    166,118 SETS LOGGED
    59 mSCORE

    Dual Kettlebell Front Squat is a variation on the more standard Front Squat. Like other Front Squat variations, this compound exercise primarily targets your quadriceps. The use of kettlebells can make this exercise more accessible for anyone with limitations in upper body mobility. This is a great exercise for working your way towards performing a standard Front Squat.

  61. 71. Balance Trainer Hesitation Lunges

    Photo of Balance Trainer Hesitation Lunges being performed
    7,232 SETS LOGGED
    58.2 mSCORE

    This variation adds an element of instability to hesitation lunges, targeting the lower body with a focus on balance and core strength. It's more challenging than traditional lunges, promoting increased muscle activation and stability.

  62. 72. TRX Split Squat

    Photo of TRX Split Squat being performed
    14,023 SETS LOGGED
    57.1 mSCORE

    Incorporates the TRX suspension trainer to perform split squats, adding a balance and stability challenge. This variation targets the lower body muscles while engaging the core, improving functional strength and balance.

  63. 73. Loop Band Squat to Shoulder Press

    Photo of Loop Band Squat to Shoulder Press being performed
    18,156 SETS LOGGED
    56.8 mSCORE

    Combining a squat with a shoulder press, this compound exercise targets the lower body, core, and shoulders in one efficient movement. The loop band increases resistance during the press, intensifying the workout and maximizing muscle engagement. This variation not only builds strength and power but also improves coordination and balance, making it a versatile exercise for full-body conditioning.

  64. 74. Zercher Squat

    Photo of Zercher Squat being performed
    23,512 SETS LOGGED
    55.4 mSCORE

    Zercher Squat is a variation of the more standard Front Squat. Similar to Front Squats, this compound exercise primarily targets your quads. Unlike other squat variations, this exercise requires you to hold the barbell in the crook of your arm. This is a great way to mimic some functional applications that other squat variations may not. In addition this exercise can improve back and lower back strength to help improve other types of squats.

  65. 75. Balance Trainer Single Leg TRX Lunges

    Photo of Balance Trainer Single Leg TRX Lunges being performed
    2,626 SETS LOGGED
    54.6 mSCORE

    Balance Trainer Single Leg TRX Lunges is a more complex variation on Bulgarian Split Squats. Like other Bulgarian Split Squats, this exercise primarily focuses on your quadriceps. By standing on a Balance Trainer, as well as attaching on leg to the TRX straps, you can add significantly more instability to this movement which can help you improve balance and stability.

  66. 76. Split Squat

    Photo of Split Squat being performed
    185,771 SETS LOGGED
    54 mSCORE

    Strengthens the legs and improves balance by isolating one leg at a time. Performed by stepping one leg forward and lowering the body until the back knee nearly touches the ground, it aids in developing unilateral leg strength and stability.

  67. 77. Kettlebell Clean and Jerk

    Photo of Kettlebell Clean and Jerk being performed
    75,153 SETS LOGGED
    53.7 mSCORE

    This explosive exercise is a kettlebell variation of the more common Clean and Jerk. Like the standard version, this is a full body exercise. However, by holding a single Kettlebell instead of a Barbell, you increase the need to recruit your core to prevent leaning to one side. This improves core activation, as well as helps you identify and address imbalances between sides.

  68. 78. Loop Band Back Squat

    Photo of Loop Band Back Squat being performed
    31,351 SETS LOGGED
    53.5 mSCORE

    Loop Band Back Squat is a variation of squats. Like other squats, this compound movement primarily targets the quadriceps. The use of a loop band allows for more resistance than simply body weight, especially at the top of the movement. As you descend into the squat, the tension on the loop band will decrease making this a great variation for anyone with limited mobility in a deep squat position.

  69. 79. TRX Pistol Squat

    Photo of TRX Pistol Squat being performed
    25,462 SETS LOGGED
    53.2 mSCORE

    Known for its intense challenge, the TRX Pistol Squat focuses on unilateral lower body strength, targeting the quadriceps, glutes, and improving balance and coordination. The exercise uses TRX straps for support, allowing practitioners to perform the squat with one leg, which helps in identifying and correcting muscle imbalances.

  70. 80. Balance Trainer Squat

    Photo of Balance Trainer Squat being performed
    514,248 SETS LOGGED
    52.9 mSCORE

    Balance Trainer Squat is a bodyweight variation on the more standard Squat. Like other Squat variations, this is a compound exercise that primarily targets the quadriceps. By using a Balance Trainer you add significantly more instability to the movement, which can help you develop balance and coordination, as well as achieve better muscle activation when compared to something like an Air Squat.

  71. 81. Power Clean to Front Squat

    Photo of Power Clean to Front Squat being performed
    5,923 SETS LOGGED
    52.6 mSCORE

    Merges the dynamic lifting phase of the power clean with the stability and strength challenge of the front squat. This combination exercise improves transitional efficiency between lifts, enhancing overall strength, power, and fluidity in movement. It's an effective training tool for athletes and lifters who wish to maximize their explosive lifting capabilities and squat strength in a cohesive, functional movement pattern.

  72. 82. Overhead Squat

    Photo of Overhead Squat being performed
    35,429 SETS LOGGED
    52.4 mSCORE

    Strengthens the legs, core, and shoulders by squatting with the barbell held overhead. This exercise challenges balance and mobility, improving overall body strength and stability.

  73. 83. Balance Trainer Burpee with Pushup

    Photo of Balance Trainer Burpee with Pushup being performed
    31,277 SETS LOGGED
    51.8 mSCORE

    This exercise is a more challenging variation of Burpees. Like other Burpees, this is a complex series of movements that target many different muscle groups. By adding a Balance Trainer, you can add significantly more instability to the movement which can help you recruit smaller stabilizing muscles. Adding in a Push Up to this exercise can also further help you recruit muscles in your upper body compared to standard Burpee.

  74. 84. Kettlebell Single Arm Overhead Lunge

    Photo of Kettlebell Single Arm Overhead Lunge being performed
    115,784 SETS LOGGED
    50.7 mSCORE

    This exercise is a more challenging variation of the lunge. Like the lunge, this exercise primarily targets the quads. However, by holding the weight in one hand, you add instability to the movement and increase the demand to recruit your core. This is a great exercise for anyone looking to make their lunges a bit more challenging.

  75. 85. Partner Squat And Throw

    Photo of Partner Squat And Throw being performed
    618 SETS LOGGED
    48.2 mSCORE

    Partner Squat and Throw is a variation of squats that you can do with a partner. Like other Squat variations, this compound exercise primarily targets your quads. Because you’re tossing the medicine ball, this exercise is generally faster paced than other squats. In addition to the toss, the catch requires you to descend into the squat position to control the medicine ball as you catch it.

  76. 86. Balance Trainer Stability Ball Overhead Squats

    Photo of Balance Trainer Stability Ball Overhead Squats being performed
    13,515 SETS LOGGED
    47.9 mSCORE

    This exercise is a variation on the more standard Overhead Squat. Similar to other Squat variations, this compound exercise primarily targets your quadriceps. Unlike other variations, the use of a balance trainer adds significantly more instability to this exercise which can force you to recruit smaller stabilizing muscles. Holding a stability ball overhead is a great way to practice overhead squats without adding additional resistance.

  77. 87. TRX Balance Lunge

    Photo of TRX Balance Lunge being performed
    16,538 SETS LOGGED
    47.4 mSCORE

    TRX Balance Lunge is a variation on the more standard Lunge. Similar to other lunges, this compound exercise primarily targets the quadriceps. Unlike other variations, this exercise uses a TRX strap to allow you to balance on one leg, and keep your back leg suspended. This adds some instability to the movement, while still helping you maintain your balance.

  78. 88. Clean and Jerk

    Photo of Clean and Jerk being performed
    57,382 SETS LOGGED
    46.5 mSCORE

    A dynamic Olympic weightlifting movement that combines a clean, to bring the barbell from the ground to the shoulders, with a jerk, to press the bar overhead. This exercise develops explosive power, full-body strength, and coordination, making it essential for athletes looking to improve performance in power and strength sports.

  79. 89. TRX Crossing Balance Lunge

    Photo of TRX Crossing Balance Lunge being performed
    8,412 SETS LOGGED
    46.3 mSCORE

    This exercise is a variation on the standard lunge, and more specifically a Curtsey Lunge. Similar to other lunges, this compound exercise primarily targets your quadriceps. The use of a TRX strap can help add stability to the movement, allowing you to focus more on exertion than balance. In addition you can use the straps to help pull you up as you become fatigued.

  80. 90. TRX Figure Four Squat

    Photo of TRX Figure Four Squat being performed
    13,571 SETS LOGGED
    46 mSCORE

    The TRX Figure Four Squat targets the glutes and hamstrings with an emphasis on enhancing mobility and stability. The unique figure-four leg position challenges the practitioner's balance and flexibility, making it an excellent choice for those looking to improve functional movements and athletic performance.

  81. 91. Snatch

    Photo of Snatch being performed
    43,632 SETS LOGGED
    44.9 mSCORE

    A technical Olympic lift that requires lifting the barbell from the ground to overhead in one swift movement. It enhances full-body strength, power, and coordination, ideal for advanced lifters focused on improving explosive movements.

  82. 92. Push Jerk

    Photo of Push Jerk being performed
    40,784 SETS LOGGED
    44 mSCORE

    Improves explosive power and shoulder strength by driving the barbell overhead with a slight knee bend and straightening the legs to complete the lift. This exercise enhances overhead lifting technique and full-body coordination.

  83. 93. TRX Single Leg Squat

    Photo of TRX Single Leg Squat being performed
    25,447 SETS LOGGED
    42.9 mSCORE

    The TRX Single Leg Squat is an advanced lower body exercise that focuses on the quadriceps and glutes while significantly improving balance and unilateral strength. This variation intensifies the workout by challenging stability and correcting muscle imbalances, making it a key exercise for athletes and those seeking to enhance functional movements.

  84. 94. Hang Power Clean

    Photo of Hang Power Clean being performed
    126,946 SETS LOGGED
    42.4 mSCORE

    Hang Power Clean is a variation on the Clean. Similar to the Clean, this compound explosive movement targets a wide range of muscle groups. The difference between a Hang Clean and a standard Clean is the starting position. By beginning from a hang position instead of the floor, this can be an easier variation for anyone struggling with the initial pull from the floor, or for someone looking to improve aspects of their Clean after the initial pull.

  85. 95. Handle Band Squat

    Photo of Handle Band Squat being performed
    252,166 SETS LOGGED
    41.8 mSCORE

    Incorporating a handle band into squats adds resistance to the standard squat movement, targeting the quads, glutes, and hamstrings. This variation increases lower body strength and stability, offering a versatile and effective workout accessible anywhere.

  86. 96. Balance Trainer TRX Front to Back Lunges

    Photo of Balance Trainer TRX Front to Back Lunges being performed
    1,345 SETS LOGGED
    41.6 mSCORE

    A compound lower body exercise that combines the instability of a BOSU balance trainer with TRX for enhanced balance and strength. This variation targets the legs and core more effectively than standard lunges, improving stability and flexibility.

  87. 97. Power Snatch from Blocks

    Photo of Power Snatch from Blocks being performed
    5,642 SETS LOGGED
    41.3 mSCORE

    This exercise is an easier variation of the more standard Power Snatch. Similar to other Snatch variations, this is a compound explosive exercise that hits a wide range of muscle groups. By placing the barbell on blocks, you can remove the need to pull from the floor. This can help individuals with mobility limitations perform this exercise, or help focus on other aspects of your Power Snatch beyond the first pull from the floor.

  88. 98. Clean Pull

    Photo of Clean Pull being performed
    17,438 SETS LOGGED
    40.4 mSCORE

    Clean Pull is a variation, or more accurately, a piece of the more standard Clean. This compound movement targets a wide variety of muscle groups. The exercise itself focuses on the pull from the floor and driving your hips forward to explosively raise the bar. This is a great exercise for anyone working towards performing a full Clean.

  89. 99. Mini Loop Band Hip Flexor

    Photo of Mini Loop Band Hip Flexor being performed
    42,381 SETS LOGGED
    39.6 mSCORE

    Targeting primarily the hip flexors, this exercise is beneficial for improving hip mobility and strength. The mini loop band adds resistance, making it more challenging than traditional hip flexor exercises. It's essential for athletes and individuals seeking to enhance lower body performance and reduce the risk of injuries.

  90. 100. Loop Band Front Squat

    Photo of Loop Band Front Squat being performed
    26,675 SETS LOGGED
    39.1 mSCORE

    Loop Band Front Squat is a variation on the more standard Front Squat. Like other Squat variations, this compound exercise primarily targets the quadriceps. The use of a loop band allows you to add more resistance to this exercise, especially at the top of the movement. This is a great exercise for anyone with mobility limitations, and struggles to keep good form at the bottom of their squats.

  91. 101. Balance Trainer Goblet Squat

    Photo of Balance Trainer Goblet Squat being performed
    42,309 SETS LOGGED
    38 mSCORE

    The Balance Trainer Goblet Squat enhances lower body and core strength by adding instability to the traditional goblet squat. Using a balance trainer, such as a BOSU ball, it requires greater balance and coordination, targeting the quads, glutes, and core more intensely. Ideal for those seeking to improve functional fitness alongside muscle growth and stability.

  92. 102. Balance Trainer Knee Up Squats

    Photo of Balance Trainer Knee Up Squats being performed
    24,398 SETS LOGGED
    37.7 mSCORE

    This exercise is a variation on the more standard Squat. Similar to other squat variations, this compound exercise primarily targets your quadriceps. Unlike most Squats, this exercise requires you to place on foot on top of a Balance Trainer which can add more instability to the movement. In addition, by explosively extending your legs, raising your leg opposite the Balance Trainer, and adding a twist, you add significantly more complexity to the movement, as well as further recruit your core.

  93. 103. Balance Trainer Curtsy Lunge

    Photo of Balance Trainer Curtsy Lunge being performed
    16,508 SETS LOGGED
    36.8 mSCORE

    A unilateral lower body exercise that targets the glutes, quads, and hamstrings, with an emphasis on balance and coordination. Performing this on a BOSU balance trainer increases the stability challenge, enhancing muscle engagement and proprioception.

  94. 104. Cable Knee Drive

    Photo of Cable Knee Drive being performed
    7,159 SETS LOGGED
    35.7 mSCORE

    The Cable Knee Drive is a functional exercise targeting the hip flexors, core, and improves lower body power and stability. Performed with a cable attached to the ankle, this exercise involves driving the knee up towards the chest against the resistance. It mimics running and jumping movements, making it particularly beneficial for athletes looking to enhance their explosive power and speed. Additionally, the resistance from the cable provides a unique challenge to the core, ensuring it remains engaged throughout the movement for improved balance and posture.

  95. 105. Medicine Ball Overhead Lunge

    Photo of Medicine Ball Overhead Lunge being performed
    15,305 SETS LOGGED
    34.6 mSCORE

    The Medicine Ball Overhead Lunge is a lower body exercise that also engages the core. Hold a medicine ball overhead with your arms extended. Step forward into a lunge while keeping the medicine ball overhead. Alternate legs for a complete set.

  96. 106. TRX Forward Lunge with Chest Stretch

    Photo of TRX Forward Lunge with Chest Stretch being performed
    10,579 SETS LOGGED
    34.3 mSCORE

    This exercise combines the lower body strengthening benefits of the forward lunge with an upper body chest stretch. The TRX Forward Lunge with Chest Stretch targets the glutes and quadriceps while opening the chest and shoulders, making it a comprehensive exercise for improving posture and flexibility alongside lower body strength.

  97. 107. Barbell Bulgarian Split Jump

    Photo of Barbell Bulgarian Split Jump being performed
    5,713 SETS LOGGED
    33.5 mSCORE

    Merges the Bulgarian split squat with an explosive plyometric jump, targeting leg strength and power while improving unilateral balance and coordination. This advanced exercise variation not only increases lower body muscle endurance and strength but also develops explosive power, which is essential for athletes involved in sprinting, jumping, and dynamic sports.

  98. 108. Pause Front Squat

    Photo of Pause Front Squat being performed
    216,127 SETS LOGGED
    33.2 mSCORE

    Introduces a pause at the bottom of the front squat to increase time under tension and improve depth and form. This exercise targets the quads, glutes, and core, enhancing strength and stability in the lower body.

  99. 109. Pause Barbell Lunge

    Photo of Pause Barbell Lunge being performed
    16,028 SETS LOGGED
    33 mSCORE

    This lunge variation adds a pause at the bottom of each rep, increasing leg muscle activation and stability demand. The pause enhances time under tension, boosting strength and endurance in the quads, hamstrings, and glutes, and improving balance and coordination, making it a more challenging version of the traditional lunge.

  100. 110. Clean Pull to Hang Clean

    Photo of Clean Pull to Hang Clean being performed
    3,426 SETS LOGGED
    32.4 mSCORE

    Combines the clean pull's emphasis on explosive leg and hip drive with the hang clean's focus on speed and coordination, enhancing overall power and efficiency in Olympic lifting techniques.

  101. 111. Kettlebell Pistol Squat

    Photo of Kettlebell Pistol Squat being performed
    13,398 SETS LOGGED
    32.1 mSCORE

    Kettlebell Pistol Squat is a weighted variation of the more standard Pistol Squat. Like other Pistol Squats, this compound exercise primarily targets your quadriceps. By holding a kettlebell out in front of you, you shift your center of gravity forward slightly which can help with balance while also adding more resistance to the exercise.

  102. 112. Medicine Ball Squat

    Photo of Medicine Ball Squat being performed
    11,198 SETS LOGGED
    31.6 mSCORE

    A compound exercise targeting the lower body and core. Holding a medicine ball adds weight, increasing the difficulty and effectiveness of the squat for strength, stability, and endurance. It's an excellent variation for those looking to add an extra challenge to their squat routine, promoting better balance and core engagement.

  103. 113. Balance Trainer Alternating Lunge

    Photo of Balance Trainer Alternating Lunge being performed
    35,039 SETS LOGGED
    31.3 mSCORE

    A dynamic lower body exercise that uses a BOSU balance trainer to enhance the difficulty of standard lunges. This variation improves balance, coordination, and leg strength, making it more challenging and effective.

  104. 114. TRX Curtsy Lunge

    Photo of TRX Curtsy Lunge being performed
    40,910 SETS LOGGED
    27.4 mSCORE

    The TRX Curtsy Lunge targets the glutes, quadriceps, and inner thighs by adding a lateral movement to the traditional lunge. The TRX straps aid in maintaining balance, allowing for a deeper and more controlled movement, making it an effective exercise for lower body strength and mobility.

  105. 115. TRX Mountain Climbers

    Photo of TRX Mountain Climbers being performed
    22,769 SETS LOGGED
    27.1 mSCORE

    Combining cardiovascular training with core strengthening, TRX Mountain Climbers increase the challenge by adding instability through the TRX straps. This variation enhances core engagement and overall endurance, making it a more intense and effective version of traditional mountain climbers.

  106. 116. Balance Trainer Rear Lunge Kicks

    Photo of Balance Trainer Rear Lunge Kicks being performed
    15,633 SETS LOGGED
    26.3 mSCORE

    Balance Trainer Rear Lunge Kicks are a variation of Lunges that utilize a Balance Trainer. Like other Lunges, this is a compound exercise that primarily targets your quadriceps. By stepping backwards into the lunge, you recruit more of your glutes and hamstrings to pull yourself back into a standing position. By planting your front foot on a Balance Trainer, you can add instability to the movement.

  107. 117. Smith Machine Single-Leg Split Squat

    Photo of Smith Machine Single-Leg Split Squat being performed
    160,461 SETS LOGGED
    25.8 mSCORE

    This exercise is a variation on the more standard Split Squat. Similar to other variations, this compound movement primarily targets your quadriceps. The use of a Smith Machine helps to restrict your range of motion, as well as add stability to the movement. This is a great way to practice the movement, and is a great stepping stone for anyone wanting to work towards Split Squats.

    • Intermediate
    • Smith Machine
  108. 118. Loop Band Leg Press

    Photo of Loop Band Leg Press being performed
    896 SETS LOGGED
    25.5 mSCORE

    Simulating a Leg Press, the loop band offers lower body strength training without the need for heavy machinery. This variation allows adjustable resistance, focusing on the quads, hamstrings, and glutes with improved safety.

  109. 119. Dumbbell Thruster

    Photo of Dumbbell Thruster being performed
    50,402 SETS LOGGED
    25.2 mSCORE

    Adapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.

  110. 120. Single Dumbbell Power Clean

    Photo of Single Dumbbell Power Clean being performed
    14,896 SETS LOGGED
    24.9 mSCORE

    Focuses on explosive power and coordination using one dumbbell. It targets the shoulders, back, and legs, improving unilateral strength and balance, essential for sports performance and functional fitness.

  111. 121. Kettlebell Racked Reverse Lunge

    Photo of Kettlebell Racked Reverse Lunge being performed
    39,277 SETS LOGGED
    24.4 mSCORE

    This exercise is a more challenging weighted variation of the reverse lunge. Like the standard reverse lunge, this is a unilateral exercise that primarily targets your quads. By holding a single kettlebell in a front rack position, you add some imbalance to the movement. This is a great exercise for anyone looking to get a bit more out of their lunges.

  112. 122. Medicine Ball Side Lunge

    Photo of Medicine Ball Side Lunge being performed
    19,635 SETS LOGGED
    24.1 mSCORE

    This lunge variation adds a medicine ball to increase resistance and improve balance. Targeting the quads, glutes, and core, it also engages the obliques as you lunge sideways, offering a more comprehensive lower body workout than standard lunges.

  113. 123. Snatch from Blocks

    Photo of Snatch from Blocks being performed
    2,472 SETS LOGGED
    23 mSCORE

    Focuses on the snatch technique from an elevated starting position, reducing the lift's range and emphasizing the explosive phase. Ideal for improving form, power, and speed in the snatch.

  114. 124. Power Clean and Press

    Photo of Power Clean and Press being performed
    65,558 SETS LOGGED
    22.4 mSCORE

    Elevates the clean and press by focusing on the explosive nature of the power clean movement before transitioning into an overhead press. This variation demands and develops a high level of coordination, full-body strength, and explosive power, making it particularly beneficial for athletes in sports requiring dynamic movements. The power clean phase emphasizes speed and power from the floor to the catch position, while the press phase works on overhead strength and stability.

  115. 125. TRX Reverse Lunge to Knee Drive

    Photo of TRX Reverse Lunge to Knee Drive being performed
    14,494 SETS LOGGED
    21.9 mSCORE

    Combining the reverse lunge with a knee drive, this TRX exercise focuses on lower body strength, balance, and explosive power. The TRX Reverse Lunge to Knee Drive targets the glutes, hamstrings, and quadriceps, with the knee drive adding an element of cardiovascular intensity and stability challenge.

  116. 126. Snatch Pull to Low Hang Snatch

    Photo of Snatch Pull to Low Hang Snatch being performed
    1,729 SETS LOGGED
    21.6 mSCORE

    Combines the snatch pull's emphasis on the initial explosive pull with the precision of the low hang snatch. This exercise enhances power, coordination, and technique in the snatch movement.

  117. 127. TRX Lunge

    Photo of TRX Lunge being performed
    27,964 SETS LOGGED
    21.1 mSCORE

    The TRX Lunge is a dynamic variation of the traditional lunge, focusing on strengthening the lower body, particularly the glutes and quadriceps, while also enhancing balance and stability. Using TRX straps provides a supportive element that allows for modifications in intensity and depth, making it a versatile exercise for all fitness levels.

  118. 128. Power Clean Thruster

    Photo of Power Clean Thruster being performed
    47,355 SETS LOGGED
    20.2 mSCORE

    Combines a power clean with a thruster (squat to overhead press), targeting the legs, shoulders, and arms. This compound exercise improves explosive strength and cardiovascular fitness.

  119. 129. Overhead Barbell Lunge

    Photo of Overhead Barbell Lunge being performed
    70,893 SETS LOGGED
    19.9 mSCORE

    Holding the barbell overhead during lunges adds a significant stability challenge, engaging the shoulders, core, and hips, in addition to the primary leg muscles. This full-body exercise enhances posture, core strength, and lower body power, offering a comprehensive workout that improves functional fitness.

  120. 130. Clean High Pull

    Photo of Clean High Pull being performed
    15,286 SETS LOGGED
    17.2 mSCORE

    Specifically targets the traps, shoulders, and legs by executing a high pull with the barbell to chest level, maintaining high elbows after performing the clean. This exercise is crucial for developing explosive power and enhancing the transition phase in Olympic lifting. It also significantly improves grip strength and the ability to generate force through the legs and hips, contributing to better performance in all forms of lifting.

  121. 131. TRX Squat and Row

    Photo of TRX Squat and Row being performed
    34,993 SETS LOGGED
    16.9 mSCORE

    A compound movement that simultaneously strengthens the back, shoulders, and lower body, the TRX Squat and Row maximizes workout efficiency. This combination of a squat and row offers a comprehensive workout that enhances both strength and stability across multiple muscle groups.

  122. 132. Front Squat to Jerk

    Photo of Front Squat to Jerk being performed
    4,975 SETS LOGGED
    16.6 mSCORE

    A compound movement that combines the front squat with a jerk, challenging the legs, core, and shoulders. This exercise sequence enhances full-body strength, explosive power, and improves Olympic lifting technique by requiring a smooth transition from a strong squat to a powerful overhead lift. It's particularly useful for athletes and lifters aiming to develop their clean and jerk performance, as it simulates the movement pattern while also building foundational strength.

  123. 133. Landmine Squat

    Photo of Landmine Squat being performed
    56,911 SETS LOGGED
    16.3 mSCORE

    Utilizes the landmine setup to engage the lower body and core with a unique angle of resistance that differs from traditional squats. This exercise targets the quads, glutes, and hamstrings while requiring the core to stabilize the body throughout the movement. The landmine squat is excellent for individuals looking to vary their squat routine, improve functional strength, and focus on form and technique without the need for a squat rack.

  124. 134. Overhead Dumbbell Lunge

    Photo of Overhead Dumbbell Lunge being performed
    209,949 SETS LOGGED
    16.1 mSCORE

    Strengthens the legs, glutes, and core while challenging shoulder stability and mobility. Holding the dumbbell overhead during lunges increases the core engagement and balance challenge, promoting full-body coordination and strength.

  125. 135. Cluster

    Photo of Cluster being performed
    6,213 SETS LOGGED
    15.8 mSCORE

    Cluster is a variation of two exercises, the Clean and the Thruster. This compound exercise primarily targets your quadriceps, but also hits a wide variety of muscle groups throughout the body. By performing a Thruster after your Clean, you can get some of the explosive benefits of a Thruster in a way that easily translates to your Clean and Jerk. This is a great exercise for anyone looking to improve their Clean, or develop power in general.

  126. 136. Mini Loop Band Alternating Leg Raises

    Photo of Mini Loop Band Alternating Leg Raises being performed
    84,961 SETS LOGGED
    15.5 mSCORE

    Focusing on the core and lower abdominals, alternating leg raises with a mini loop band offer a challenging isolation exercise. The resistance band increases the difficulty, enhancing muscle engagement and promoting stronger, more defined abdominal muscles compared to standard leg raises.

  127. 137. Dumbbell Curtsy Lunge

    Photo of Dumbbell Curtsy Lunge being performed
    173,349 SETS LOGGED
    14.7 mSCORE

    Targets the gluteus medius and thighs with a focus on stability and coordination. The curtsy motion offers a unique challenge to hip stability and strength, making it an effective choice for building lower body strength and improving balance.

  128. 138. Balance Trainer Alternating Lunge Jumps

    Photo of Balance Trainer Alternating Lunge Jumps being performed
    9,502 SETS LOGGED
    13.3 mSCORE

    A plyometric, lower body exercise that utilizes a balance trainer to increase the difficulty of traditional lunge jumps. This variation improves power, stability, and endurance, making it ideal for athletes or those seeking an intense workout.

  129. 139. Wall Ball

    Photo of Wall Ball being performed
    72,154 SETS LOGGED
    12.7 mSCORE

    Wall Ball is an explosive variation of squats, more specifically front squats. Like other front squats, this exercise primarily targets your quadriceps. Unlike other squat variations, this exercise requires a more explosive movement in order to propel the ball into the air.

  130. 140. Clean and Press

    Photo of Clean and Press being performed
    35,647 SETS LOGGED
    11.9 mSCORE

    A dynamic compound lift that marries the clean with an overhead press, engaging the legs, core, shoulders, and arms to improve overall strength and power. Starting with the clean to bring the barbell from the ground to a front rack position, it transitions into a press to lift the weight overhead. This exercise not only builds muscle mass across major muscle groups but also enhances athletic performance by teaching the body to move weights efficiently through different planes of motion.

  131. 141. TRX Lateral Lunge

    Photo of TRX Lateral Lunge being performed
    32,113 SETS LOGGED
    10.8 mSCORE

    Enhancing lower body strength and mobility, the TRX Lateral Lunge specifically targets the glutes, quadriceps, and inner thighs. The lateral movement, supported by TRX straps, allows for a greater range of motion and stability, making it an effective exercise for improving functional movements and lower body strength.

  132. 142. Mini Loop Band Standing Hip Flexion

    Photo of Mini Loop Band Standing Hip Flexion being performed
    33,999 SETS LOGGED
    9.7 mSCORE

    This exercise isolates the hip flexors and quadriceps, enhancing strength and mobility in the hip region. The resistance offered by the mini loop band increases the exercise's intensity, providing a greater challenge and promoting muscle development beyond what's achievable with bodyweight alone.

  133. 143. Balance Trainer Bar Assisted Dome Squat

    Photo of Balance Trainer Bar Assisted Dome Squat being performed
    3,692 SETS LOGGED
    9.1 mSCORE

    This squat variation uses a BOSU balance trainer with bar assistance to focus on lower body strength while improving balance and coordination. The dome shape increases the challenge to the stabilizing muscles, offering a more intense workout compared to traditional squats.

  134. 144. TRX Pulse Lunges

    Photo of TRX Pulse Lunges being performed
    66,787 SETS LOGGED
    8.6 mSCORE

    TRX Pulse Lunges introduce a dynamic pulsing motion to the traditional lunge, focusing on endurance and strength in the glutes and quadriceps. The continuous tension provided by TRX straps elevates the challenge, making it a powerful workout for enhancing lower body resilience and muscle tone.

    • Intermediate
    • TRX
  135. 145. Landmine Squat to Press

    Photo of Landmine Squat to Press being performed
    166,981 SETS LOGGED
    7.5 mSCORE

    A compound exercise targeting the lower body and shoulders. By squatting with the landmine bar and pressing it overhead upon standing, it enhances full-body strength, coordination, and engages core muscles for stability.

  136. 146. Snatch Balance

    Photo of Snatch Balance being performed
    18,308 SETS LOGGED
    6.9 mSCORE

    Develops speed, power, and stability by dropping into a squat while pressing the barbell overhead. This exercise improves overhead squat technique and strengthens the shoulders and legs

  137. 147. Kettlebell Lunge with Rotation

    Photo of Kettlebell Lunge with Rotation being performed
    127,312 SETS LOGGED
    6.4 mSCORE

    This exercise is a more complex and challenging variation of the standard lunge. Like the lunge lunge, this exercise primarily targets your quads. The added twist also increases the demand for recruiting your core for stability. This is a great exercise for anyone looking to make their lunges a bit more challenging.

  138. 148. Double Dumbbell Power Snatch

    Photo of Double Dumbbell Power Snatch being performed
    32,056 SETS LOGGED
    5.8 mSCORE

    A compound, full-body exercise that improves power, strength, and coordination. Using two dumbbells increases the challenge for grip and shoulder stability, offering a dynamic movement that benefits explosive strength and athletic performance.

  139. 149. Loop Band Deadlift

    Photo of Loop Band Deadlift being performed
    28,661 SETS LOGGED
    4.7 mSCORE

    A compound exercise, the Loop Band Deadlift focuses on the posterior chain, including the hamstrings, glutes, and lower back. Using a loop band offers progressive resistance, improving form and strength over traditional deadlifts.

  140. 150. TRX Sprinter Start

    Photo of TRX Sprinter Start being performed
    5,462 SETS LOGGED
    3.9 mSCORE

    TRX Sprinter Start is a bodyweight exercise that attempts to mimic the demands of a sprinter’s first step. It’s a compound movement that forces you to drive one leg into the ground, and your opposite knee out and up which is critical for getting a good start when sprinting. This is a great exercise for anyone looking to improve their ability to run or sprint from a standing position.

  141. 151. TRX Reverse Lunge to Jump

    Photo of TRX Reverse Lunge to Jump being performed
    6,071 SETS LOGGED
    2.8 mSCORE

    The TRX Reverse Lunge to Jump combines the benefits of lunges with the explosive power of jumps. This compound exercise targets the lower body muscles, including the glutes, hamstrings, and quadriceps, while the jumping motion increases power and cardiovascular endurance. The TRX straps assist in maintaining form and balance, making it a versatile exercise for all fitness levels

  142. 152. Balance Trainer Lateral Dome Squats

    Photo of Balance Trainer Lateral Dome Squats being performed
    11,388 SETS LOGGED
    2.2 mSCORE

    Lateral Dome Squats on a BOSU Balance Trainer focus on the lower body, particularly targeting the quads, glutes, and inner thighs, while enhancing lateral movement and stability. The dome's curved surface increases the exercise's difficulty, improving balance and engaging more stabilizer muscles compared to traditional squats.

  143. 153. TRX Cossack Squat

    Photo of TRX Cossack Squat being performed
    18,866 SETS LOGGED
    1.4 mSCORE

    The TRX Cossack Squat is a multifaceted exercise that enhances lower body strength, flexibility, and mobility. It targets the glutes, quadriceps, and inner thighs, with a special emphasis on improving lateral movement and range of motion. The use of TRX straps aids in balance, allowing for a deeper squat and increased effectiveness.