Best Quadriceps Workouts With Barbells

The Back Squat is a popular lower body exercise that builds strength and muscle, especially in the legs. It's an important move in powerlifting and overall fitness routines.

How to do it

1. Set the barbell just below shoulder height and grip it with hands outside shoulder-width.
2. Squeeze your shoulder blades and brace your core by tightening your stomach muscles.
3. Squat down slightly to place the barbell on your neck before standing up and stepping back into a shoulder-width stance.
4. Keep your heels flat and your chest up as you lower your body by bending at your hips.
5. Ensure your knees move outward slightly as you squat down, keeping your back straight.
6. Once your thighs are parallel to the floor, push back up to the starting position.

The Front Squat is a basic exercise that mainly works your quadriceps by holding a barbell in front of your body. This variation helps improve strength and stability, which can benefit various sports and daily activities.

How to do it

1. Set the barbell at shoulder height.
2. Rest the bar on your shoulders, either with arms crossed or in a front rack position.
3. Step back, placing your feet shoulder-width apart with toes slightly out.
4. Keep your weight balanced on your feet.
5. Push your hips back and bend your knees while keeping your back straight.
6. Lower your body until your spine is neutral and then rise back up to the starting position.

The Barbell Lunge is a strength exercise that adds weight to the standard lunge, mainly working your thigh muscles (quadriceps). Using a barbell helps you build strength and improves your posture during the exercise.

How to do it

1. Set the barbell at shoulder height and grip it outside shoulder-width.
2. Squat slightly to place the barbell on the back of your neck and step back with your feet hip-width apart.
3. Shift your weight to one leg and step forward with the other leg.
4. Heel of the stepping leg should touch the ground first, with the back heel lifted.
5. Keep your torso straight as you lower the back knee towards the ground, keeping the front heel down.
6. When your front thigh is parallel to the ground, push off the front foot to return to the starting position.

The Barbell Step Up is a great exercise for building strength in your thighs, glutes, and hamstrings while improving balance. By using a barbell, you add extra resistance, which helps build muscle endurance in your lower body.

How to do it

1. Set the barbell just below your shoulders and stand with your back facing it.
2. Bend your knees slightly to get under the barbell and lift it onto your neck.
3. Step forward 3-6 inches in front of a plyo box.
4. Put your weight on your left leg, then lift your right foot onto the box.
5. Shift your weight onto your right leg, bringing your left foot next to it on the box.
6. To return, step back down with your left foot first, then your right.

The Bulgarian Split Squat is a lower-body exercise that targets your quadriceps and helps build strength, power, and stability. By placing your back leg on a bench, it challenges your balance and enhances the workout.

How to do it

1. Stand with your right foot in front and your left foot elevated on a bench behind you.
2. Keep your torso upright and lower your back knee towards the ground.
3. Once your knee is just above the floor, push through your front heel to return to the starting position.
4. Switch legs and repeat the exercise.

The Pulse Back Squat is a variation of the traditional back squat that adds a small pulsing movement at the bottom of the squat. This helps build endurance and strength in the glutes, quads, and hamstrings by keeping the muscles engaged for a longer time.

How to do it

1. Set a barbell on a rack slightly lower than shoulder height.
2. Grip the bar with both hands wider than shoulder-width.
3. Bend your knees and quarter-squat under the bar, positioning it just below your neck.
4. Stand up to lift the barbell off the rack and step back.
5. Position your feet shoulder-width apart and engage your core.
6. Hinge your hips back and squat down, keeping your knees aligned with your toes.
7. Pulse by raising yourself a few inches without fully standing up.
8. Lower back down to the squat position and then fully stand up to complete one rep.

The Barbell Back Squat with Deep Partial Squat focuses on improving leg strength and mobility by including a deep squat at the bottom. This variation helps activate muscles more effectively and is great for athletes aiming to boost their lower body power.

How to do it

1. Rack the barbell and set the squat rack lower than your shoulders.
2. Stand under the bar, resting it on your shoulders, not your neck.
3. Lift the bar off the rack and step back.
4. Position your feet shoulder-width apart.
5. Engage your core and keep your back straight as you squat down.
6. Descend into a deep squat and pause.
7. Use your legs to push up slightly, then pause again.
8. Push through your legs fully to stand up straight, driving your hips forward.
9. Return the barbell to the rack.

The Landmine Squat to Press is a full-body exercise that targets your legs and shoulders. It helps to build strength, improves coordination, and engages your core for stability.

How to do it

1. Stand tall with feet shoulder-width apart, holding the end of the barbell at chest level.
2. Squat down by bending your knees and pushing your hips back, keeping the barbell on your chest.
3. Stand back up and press the barbell overhead.
4. Lower the barbell back to your chest and repeat.

The Split Squat is an exercise that builds leg strength and improves balance by working one leg at a time. You step forward with one leg and lower your body while keeping your torso upright, helping to enhance stability and strength in each leg individually.

How to do it

1. Set the barbell slightly below shoulder height and place it on your neck.
2. Stand with your right foot forward and left foot back, keeping feet hip-width apart.
3. Engage your core and lower your back knee towards the ground.
4. Ensure your back knee is close to the floor and your front knee is at a 90-degree angle.
5. Push through your front heel to stand back up, then switch legs and repeat.

The Overhead Barbell Lunge is a full-body exercise that improves stability, posture, and strength. By holding a barbell overhead while lunging, you'll engage your shoulders, core, and legs for a balanced workout.

How to do it

1. Stand with your feet hip-width apart, holding a barbell overhead.
2. Step forward with your right foot and lower into a lunge until your left knee gently touches the floor.
3. Push off your right foot to return to standing, then repeat on the left side.

The Pause Back Squat is a variation of the traditional back squat that includes a pause at the bottom. This exercise targets your glutes, quads, and hamstrings, helping to improve strength and squat technique.

How to do it

1. Stand tall with feet shoulder-width apart and place a barbell across your upper back.
2. Bend your knees and hips, lowering into a squat until your thighs are parallel to the ground, keeping your back straight.
3. Pause for 1 to 2 seconds at the bottom, then push through your heels to return to the starting position.

The Pause Front Squat involves holding a position at the bottom of the squat to build strength and improve technique. This exercise works the quads, glutes, and core, helping to enhance lower body stability.

How to do it

1. Stand with your feet shoulder-width apart and hold a barbell across the front of your shoulders.
2. Bend your hips and knees to lower into a squat until your thighs are parallel to the floor, keeping your back straight.
3. Pause for 1 to 2 seconds at the bottom, then push back up to the starting position and repeat.

The Landmine Squat is a lower body exercise using a landmine setup. It strengthens your quads, glutes, and hamstrings while also engaging your core for stability, making it a great variation to traditional squats.

How to do it

1. Stand with your feet shoulder-width apart, just past the end of the landmine.
2. Grab the bar under you with both hands in a deadlift grip.
3. Lift the bar to chest height and interlock your fingers around the end.
4. Lean slightly forward, positioning your chest against your hands.
5. Hinge at your hips and lower into a squat while keeping your core tight.
6. Push through your feet to rise back up, using your legs and core for support.
7. Ensure your knees stay behind your toes and maintain good posture throughout the movement.

The Landmine Sumo Squat is an exercise using a landmine barbell setup that targets your glutes, quads, and inner thighs. It helps improve lower body strength and stability through a unique squatting angle.

How to do it

1. Stand over the landmine with your feet wider than shoulder-width and toes angled out.
2. Squat down and hold the end of the landmine with both hands, fingers underneath.
3. Push through your heels to stand up, driving your hips forward and squeezing your glutes.
4. Pause briefly at the top before lowering yourself back into the squat.
5. Hold at the bottom position for a moment, then repeat.
6. Keep your core tight, shoulders back, and knees behind your toes while performing the exercise.

The Thruster is an exercise that combines a front squat and an overhead press. It works your legs, core, and upper body, improving strength, power, and fitness.

How to do it

1. Position the barbell below shoulder height and grip it with both hands, shoulder-width apart.
2. Rest the bar on your shoulders and step back with your feet shoulder-width apart, slightly turned out.
3. Lower your body by bending your knees and pushing your hips back, keeping your core tight and spine straight.
4. Ensure your knees move outward above your toes as you squat down.
5. Press through your feet to stand up and lift the bar overhead in one smooth motion.
6. Lower the barbell back to the starting position.