Quadriceps Workouts

Quadriceps-focused workouts built around bilateral and unilateral knee-dominant training with evidence-based effort targets, practical load ranges in metric units, and simple week-to-week progression.
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Workout 1

5 exercises15 sets

Quadriceps Strength and Hypertrophy Builder

Quadriceps, Hamstrings, Glutes

A quad-dominant template that prioritizes squat patterns, machine volume, and unilateral control. Sets are programmed close to failure while preserving technique and full depth.

  1. 1
    Back Squat
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    anatomy
    1Exercise

    Back Squat

    Rest 2m 30s

    • 110 reps x 45 kgRIR 3
    • 28 reps x 55 kgRIR 2
    • 36 reps x 62.5 kgRIR 1

    Brace before each rep, keep knee tracking over mid-foot, and maintain depth with a neutral trunk.

  2. 2
    Hack Squat
    anatomy
    anatomy
    2Exercise

    Hack Squat

    Rest 2m 15s

    • 112 reps x 70 kgRIR 3
    • 210 reps x 85 kgRIR 2
    • 38 reps x 95 kgRIR 1

    Keep pelvis and low back in contact with the pad and descend under control to your deepest stable range.

  3. 3
    Leg Press
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    3Exercise

    Leg Press

    Rest 2m

    • 112 reps x 110 kgRIR 2
    • 210 reps x 130 kgRIR 2
    • 38 reps x 150 kgRIR 1

    Use full controllable range and avoid pelvis tuck at the bottom position.

  4. 4
    Dumbbell Split Squat
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    4Exercise

    Dumbbell Split Squat

    Rest 1m 45s

    • 112 reps x 14 kgRIR 3
    • 210 reps x 16 kgRIR 2
    • 38 reps x 18 kgRIR 1

    Keep torso stacked, front foot rooted, and descend with control on both sides.

  5. 5
    Leg Extension
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    5Exercise

    Leg Extension

    Rest 1m 30s

    • 115 reps x 25 kgRIR 2
    • 212 reps x 32.5 kgRIR 1
    • 310 reps x 37.5 kgRIR 1

    Control the eccentric, avoid swinging, and keep constant tension through full range.