Calisthenics Quad Exercises
Squatting patterns, made hard by taking a leg away rather than adding weight. The pistol squat is the benchmark, and the step that unlocks it is usually ankle mobility rather than strength — most people who cannot hold the bottom position are not weak, they are stuck at the shin angle.
- Exercises
- 10
- Spread
- 5 Beginner, 2 Intermediate, 2 Advanced and 1 Elite
- No equipment
- 8 of 10
- Otherwise needs
- Bench (2)
All 10 quads exercises
Quads
Bodyweight Squat
The fundamental lower body movement. Essential for leg strength and mobility.
None
Quads
Pistol Squat
The king of bodyweight leg exercises. A full single-leg squat requiring strength, balance, and mobility.
None
Quads
Shrimp Squat
A challenging single-leg squat where your rear foot is held behind you, touching your knee to the ground.
None
Quads
Bulgarian Split Squat
A split squat with the rear foot elevated on a bench. Great for building single-leg strength.
Bench
Quads
Jump Squat
An explosive squat variation that builds power and conditioning.
None
Quads
Walking Lunge
A dynamic single-leg exercise that builds leg strength and balance while moving forward.
None
Quads
Sissy Squat
A quad-dominant squat where you lean back while rising on your toes. Extreme quad isolation.
None
Glutes
Curtsy Lunge
A lunge variation where you step behind and across, targeting the glute medius.
None
Quads
Step-Up
A unilateral leg exercise stepping onto an elevated surface. Great for building single-leg strength.
Bench
Quads
Dragon Squat
An extreme single-leg squat where the rear leg wraps around the front leg. Ultimate leg strength and flexibility.
None