Quadriceps exercises.
26 exercises that put quadriceps first, and the weekly set targets Swole.fit uses to grow them.
How many sets a week for quadriceps?
Swole.fit plans 8 hard sets a week as the point where quadriceps starts to grow, 12 to 20 sets as the sweet spot for most lifters, and 25 as the most you can usually recover from. About 6 sets a week to keep what you built. Sets where quadriceps only helps count as half a set.
Compound quadriceps exercises
Multi-joint lifts. Heavier loads, more muscle per set, and the backbone of a plan.
- Barbell Back SquatBarbell, with hamstrings, abs
- Barbell Bulgarian Split SquatBarbell, with hamstrings
- Barbell Front SquatBarbell, with glutes, abs
- Barbell LungeBarbell, with hamstrings
- Barbell Sumo DeadliftBarbell, with hamstrings, back
- Bodyweight LungesBodyweight, with hamstrings
- Bodyweight SquatsBodyweight, with hamstrings
- BurpeesBodyweight, with abs, shoulders, glutes
- Cable SquatCable, with hamstrings
- Dumbbell Bulgarian Split SquatDumbbell, with hamstrings
- Dumbbell Goblet SquatDumbbell, with abs
- Dumbbell LungeDumbbell, with hamstrings, calves
- Dumbbell Reverse LungeDumbbell, with hamstrings
- Dumbbell Step-UpDumbbell, with hamstrings, calves
- Dumbbell Walking LungeDumbbell, with hamstrings, calves
- Hack SquatMachine, with glutes, hamstrings
- Jump SquatsBodyweight, with hamstrings, calves
- Kettlebell Goblet SquatKettlebell, band and specialty bar, with abs
- Landmine SquatKettlebell, band and specialty bar, with abs
- Leg PressMachine, with hamstrings
- Pistol SquatsBodyweight, with hamstrings, abs
- Smith Machine SquatMachine, with hamstrings
- Step-upsBodyweight, with hamstrings
- Trap Bar DeadliftKettlebell, band and specialty bar, with back, traps
Isolation quadriceps exercises
Single-joint moves. Less fatigue per set, so they fill the gap between growth and the recovery limit.
Lifts where quadriceps helps
Each set of these counts as half a set toward your weekly total.
Programs that bring up quadriceps
Free splits from the Swole.fit library with extra focus here.
- Athletic Power3 days a week
- Core Four3 days a week
- Full Body Power3 days a week
- Glute Lab3 days a week
- Leg Destroyer3 days a week
- Minimalist Gains3 days a week
- Old School Strong3 days a week
- Push Pull Legs3 days a week
- Timesaver Express3 days a week
- Weekend Warrior3 days a week
- Full Body Frequency4 days a week
- Functional Mass4 days a week
- Heavy Light4 days a week
- Leg Specialization4 days a week
- Powerbuilder Classic4 days a week
- Push Pull Legs Upper4 days a week
- Squat Science4 days a week
- Timesaver Plus4 days a week
- Volume Ascending4 days a week
- Corporate Crusher5 days a week
- Full Body Assault5 days a week
- Leg Destroyer5 days a week
- Leg Legends5 days a week
- Push Pull Legs Upper Lower5 days a week
- Strength Circuit5 days a week
- Volume Vortex5 days a week
- Cardio Hater6 days a week
- Full Body Madness6 days a week
- Functional Athlete6 days a week
- Leg Apocalypse6 days a week
- Minimalist Beast6 days a week
- Old School Cool6 days a week
- Push Pull Legs6 days a week
- Squat University6 days a week
- Timesaver Supreme6 days a week
- Volume Psycho6 days a week
Let the app count your quadriceps sets.
Swole.fit tallies every set for quadriceps across the week, shows where you sit against these targets and adds volume as the cycle builds.