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The Best 560 Quads Body weight Exercises

Alternate Lying Floor Leg Raise
Boat Stretch
Bottoms-up
Bridge Hip Abduction
Butt Kicks
Ceiling Look Stretch
Circles Knee Stretch
Cocoons
Crossover Kneeling Hip Flexor Stretch
Flexion Leg Sit-up (straight arm)
High Knee Skips
High Knee Squat
Hip Raise (bent knee)
Jack Split Crunches
Jump Box
Jump Split
Jump Squat (V2)
Jump Squat
Jump Step-Up
Jumping Jack
Kneeling Hip Flexor
Lateral Box Jump
Lateral Step-up
Lunge
Lying (side) Quadriceps Stretch
Lying Hip Straight Leg Raise
Lying Leg Raise Flat Bench
Lying Scissor Crunch
Lying Scissor Kick
Mountain Climber Lunge
Mountain Climber
Place Jog
Plyo Side Lunge Stretch
Plyo Sit Squat (wall)
Reverse Lunge (leg kick)
Run
Seated Side Crunch (Wall)
Side Bridge Hip Abduction (star)
Side Bridge Hip Abduction
Side Lunge Stretch
One Leg Squat (pistol)
Wall Sit
Split Squat
Squat
Standing Hip Abduction
Step-up
Sumo Squat
Twist Sit-up
Twist Squat
V-up
Lying leg hip raise
Adductor Stretch
Quadriceps lying stretch
Quadriceps Stretch
Bridge Pose Setu Bandhasana
Child Pose
Standing Quadriceps Stretch
Burpee
Flutter Kicks (V3)
Lying Leg Raise and Hold
Hollow Hold
Squat Side kick
Walking Lunge
Crab Twist Toe Touch
Inchworm
One Leg Squat
Sissy Squat Bodyweight
Butterfly Yoga Pose
All Fours Squad Stretch
Bodyweight Wall Squat
Knee Tuck Jump
One Leg Quarter Squat
Bodyweight Rear Lunge
One Leg Push Off
Alternate Leg Raise
Lunge with Twist
One Leg Squat with Support (pistol)
Side Plank Hip Adduction
Hip Circles Stretch
Leg Raise Hip Lift
Leg Raise Hip Lift with Head-up
Lying Abductor Stretch
Sitting Wide Leg Adductor Stretch
Seated Knee Flexor And Hip Adductor Stretch
Standing Reach Down Hamsting Crossed Legs Stretch
Seated Hip External Rotator And Hip Extensor Stretch
Pigeon Hip Stretch
Single Lean Back Quadriceps Stretch
Double Lean Back Quadriceps Stretch
Walking
Boxing Left Hook
Spin Hook Kick
Spin Back Kick
One Leg Squat with Support
Frog Crunch
Glute Bridge One Leg on Bench
Cossack Squat
Back Forward Leg Swings
Side to Side Leg Swings
Split Squat Elevated
Hip - Abduction v2
Hip - Adduction
Hip - Flexion
Hip - Lateral Rotation (External Rotation)
Hip - Medial Rotation (Internal Rotation)
Knee - Extension
Spine (Lumbar) - Lateral Flexion
Spine (Lumbar) - Rotation
Bicycle
Corkscrew
JackKnife
Leg Pull Side
Leg Pull
Scissors
One Straight Leg Stretch
One Leg Stretch (bent knee)
Spine Stretch Forward
Starfish Crunch (beginner)
Front Plank with Arm and Leg Lift (push-up position)
Side Lunge
Pistol Squat to Box
Briskly Walking
Stair-up
Side Kick Burpee
Quick Feet Run
Half Sit-up
Astride Jumps
Half Knee Bends
Semi Squat Jump
Star Jump
Jack Jump
Kneeling plank
Knee Raise
Lying One Leg Raise
Lying Leg Raise to Side
Run and Hop
Run and Jack Jump
Run and Half Knee Bend
Run and Semi Squat Jump
Oblique Crunches with Straight Leg Lift
Bear Crawl
Skater Hops
Shrimp Squat
Narrow Squat from Deficit
Lying Leg Hip Raise on Floor
Glute March
Flexion And Extension Hip Stretch
Standing Hip Circle
L-Sit on Floor
V Sit on Floor
Split Jump to Box
Step-up on Chair
Side Plank Hip Adduction (bent knee)
Warming-up in Lunge (six)
Downward Facing Dog
Forward Lunge
Lying Leg Tuck Hip Stretch
Alternate Heel Touch Side Kick Squat
Alternate Sprinter Lunge
Split Sprinter Low Lunge
Split Sprinter High Lunge
One Leg Low Box Squat
One Leg Heel Touch Squat
Lying Straight Leg Marches
Full Squat Mobility
Elbow to Knee Side Plank Crunch
Standing Balance Quadriceps Stretch
Seated In-Out Leg Raise on Floor
Crunchy Frog on Floor
One Leg Sliding Floor Bridge Curl on Towel
Oblique V-up on Floor
Bulgarian Split Squat
Quick Feet (V2)
Lunge with Jump
One Leg Deadlift with Knee Lift
Walking High Knees Lunge
Reverse Plank with Leg Lift
Side Lying Hip Adduction
Sit-up with Arms on Chest
Tuck Jump (V2)
High Knee Sprints
Forward Pulse Lunge with Hands Overhead
Frogger
Double Jump Squat
Squat Thrust
Squat Tuck Jump
Cardio Lunge
One Leg Stand
Stair Jump
Curtsey Squat
Slow Pulse Squat
Lunge with Leg Lift
Glute Bridge March
High Knee Run
Jump on Fit Box
Bodyweight Windmill
Jab Crosses
Side Lying Leg Circle
Squat Tip Toe
Low Lunge Twist
Standing Air Bike
Static Lunge
Alternate Leg Raise with Head-up
V-up Double Crunch
Straight Leg Sit-Up
Lying Leg Hip Raise on Floor (V2)
Reverse Crunch (V2)
Criss Cross Leg Raises
Seated Circle Leg Crunch
Seated 8 Leg Crunch
Front Plank to Toe Tap
Jumping Pistol Squat
One Leg Board Jump
One Leg Vertical Jump
Bodyweight Overhead Squat
Counterbalanced Skater Squat
Sumo Squat Floor Touch
Step Jack
Lying Leg Raise (Modified)
Marching On Spot
Side Punch with Opposite Leg Lift
Stepback with Hands Raise
High Knee Squat (V2)
Alternating Step Out
Alternating Hamstring Curl with Punche
Jack Step
Assisted Bulgarian Split Squat
Bodyweight Full Squat with Overhead Press
Bodyweight Knee To Hand Tap
Bodyweight Squat to Side Leg
Bodyweight Squat to Front Leg
Low Knee Thrust
Punch Twist
Bodyweight Squat to Side to Front Leg
Burpee Squat
Twisting Knee Thrust
Side-To-Side Step with Raise Hands
Overhead Jack To Jumping Jack
Diagonal Lunge
Shin Box Switch
Lying Side to Side Knee
Hip Swirls
Leg Front Kick
Worlds Greatest Stretch
High Knee to Butt Kick
Squat Side Power Kick
High Knee Squat (V3)
Standing Side Crunch
Side Squat Step
Inchworm (V3)
Standing One Leg High Knee to Butt Kick with Support
Pulse Squat
Palm-up Palm-down Rotation
Kneeling Side Leg to Kick
Kneeling Leg Half Circle
Bodyweight Full Squat with Overhead Press (V2)
Silent Burpee
Mountain Climber Walk
Jump Step Jump
Criss Cross Jump
Criss Cross Elbow To Knee
Basketball Shot Jump
Touchdown
Criss Cross Jack
Lateral Hops
Alternate Front Kick in Place
Bodyweight Kneeling Sissy Squat
Bodyweight Standing Sissy Squat
Side Squat
One Leg Hip Thrust Jump
Table Top Bridge
Side Mountain Climber
Jump Skip Rope
Butterfly Yoga Flaps
Side Squat Walk
Lying Criss Cross Legs
Lying Air Cycles
Side Lying Kickout
Lunge Stretch
Lying Bent Knee Figure 8
Standing Bent Knee Figure 8
Bodyweight Forward Lunge
Mountain Hops
Standing Jumping Jack Air Bike
Hop Toe Tap
Skater Hop Tap
Negative Dragon Flag
Knee Tuck Oblique Crunch
Opposite Crunch
Knee To Elbow Touch Front Plank
Lying Leg Cross
Mountain Climber Cross
Pause Squat
Bodyweight Pulse Forward Lunge
Punching Jack
Knee Thrust
Swipe Kickback
Clap Jack
Push-Up Jack
Leg Raise Oblique Crunch
Alternate Front Kick in Place with Arm Circles
V Sit Toe Tap
Side Bridge with Bent Leg
Lying Alternate Toe Touch Floor
Kneeling Backward Hip Circles
Kneeling Forward Hip Circles
Side Jump Twist
Knee Drive
Forward Backward Sideward
Corner Touch
Side Lunge Windmill
Cross Jump Jack
Alternate Toe Tap Leg Lift
Push Jumping Jack
Body Throw
Hip Crunch
Body Slide
Bodyweight Windmill Cut
Jumping One Leg Lunge
Curtsy Lunge Slide with Towel
Bodyweight Kneeling Hold to Stand
Side to Side Hop
Lateral Step-up with Knee Drive
Mountain Climber Slide with Towel
Lateral Cone Hop
Plank Pike Slide with Towel
One Leg Box Jump
One Leg Glute Bridge with External Rotation
Standing Hip Adduction (V2)
Burpee Long Jump with Push-up
Pulse Split Lunge
Alternate Leg Raise from Reverse Plank Position
Wide Leg Sit-up
Sumo Squat Side Lunge
Mountain Climber (V2)
Sprint
Extended Side Angle Yoga Pose
Lying Side Stretch
In and Out Squat
Squat Bounce
Standing Opposite Touches
Side Lunge with Hip Rotation
Sumo Hip Twist Stretch
Lying Bicycle Crunch
Lying Single to Double Leg Raise
Lying Side Reverse Crunch
Reverse Frog Crunch
Air Twisting Crunch
Lying Tuck Crunch
Double Knee To Toe Touch
Sweep March
Lying Floor Abduction Adduction
Pick and Carry
Twist March
Quick Sumo Quarter Squat
Sumo Quarter Squat Alternate Tip Toe
Sumo Quarter Squat Tip Toe with Arms Curl
Sitting Side Crunch
Sitting Windshield Wipers
Sitting Lotus Pose Hip Horizontal Rotation
Sitting Lotus Pose Twisting Front Back Tap
Standing March with Shoulders Extension
V-up Hold
Double Knee Drive
Skater Stepback
Swing and Froward Step
Sitting Air Twisting Crunch on a padded stool
Sitting Flutter Kick on a padded stool
Side Plank Rotation a padded stool Supported
Sitting In-Out Leg Raise on a padded stool
Dip Leg Raise a padded stool Supported
Split Squat a padded stool Supported
Lying Abduction Leg Raise on floor
T-Twist Knee Drive
Side-up Squat
Standing Bike and Opposite Touches
Mountain Climbers Shoulder Tap
Rear Fly Stepback
Twisting Knee-up
Marching on Spot Press
Side Step Fly
Side Step Boxing Handroll
High Knee Tap
Ski Runners
Bear Walk
Twist Turn Slam
Butt Kick with Row
Clap Curtsey Squat
Swimming Stepback
Triceps Extension Stepback
Air Punches March
Archer Stepback
Side Step Swing
Sitting Punch Knee Tap on a padded stool
Sitting StepOut Knee Tuck on a padded stool
Bodyweight Lying Legs Curl
Jumping Split Jack
Cross Body Punch Jack
Leg Front Lift Jack
Chest Fly Side Step
Stepback with Push
Prayer Push Jump
Stepback with Coner Touch
Arm Crossover Curtsy
Inchworm and Mountain Climbers
Shuffle Leg Lift
Front Leg Lift Under Knee Tap
Alternating Hamstring Curl Double Kick
Swimming Side Steps
Arm Circle Stepback
Lateral Tap in Squat Position
Downward Dog Sprint
Star Squat
Reach Front Reach Top Sumo Squat
High Knee Star Tap
Rear Lunge Front Raise
Side Squat Touchdown
Forward Punch Toe Tap
Biceps Curl Front Step
Arms Forward Butt Kick
Alternating Ankle Touch
Stepjack Front Raise
Stepjack Inner Biceps Curl
Lateral Shuffle Squat Tap
Jumping Squat Jack
Bouncing Inner Thigh Tap
Scissors Jump
Squat and Knee
Rope Pull Side Step
Side Walk Double Leg Lift
Punch Stepback
Crossed Arms Front Leg Kick
Punches Side Lunge
Bodyweight Woodchoppers
Double Punch Front Leg Lift
Bouncing Circle Draw
Step Squat Jack
Standing Sprint
Switching Downward Punch
Arms Circle Front Step
Stepjack Overhead Press
Twist Stepback
Knee Raise Step Jack
Standing Knee Raise
Step on Spot
Bodyweight Step-up on Stepbox
Side Step Shuffles
Knee and Palm March
Double Diagonal Reach
Stepback Pulldown
Side Step Grab
Squat Pressdown Twist
Pendulum Leg Plus
Turn Side Step 4 Corner Touches
Wind Side Twist Jump
Step Knee Thrust
Top Bottom Punch Squat
Side Step Lateral Raise
Standing Butt Kick
4 Coners Side Step
Side Walk Tip Toes
Alternating Knee Thrust
Bodyweight Step-up (V2)
Heel to Heel Tap
Arm Swing Side Step
Hands-up Side Step
Squat Front Side Kick
Duck and Side Punch
Hands Hold Step Out
3 Leg Dog Pose
Chaturanga Pose
High Lunge
Lizard Pose
Low Lunge
Pyramid Pose
Revolved Chair
Revolved Side Angle Pose
Revolved Triangle Pose
Standing Figure Four Pose
Tiger Curl Pose
Twisted Leg Lunge Pose
Reverse Warrior Pose
Four Limbed Staff
3 Leg Chatarunga Pose
Inchworm and Plank Leg Lift
Burpee Shuffle
Knee Raise Side Jabs
Jumping Air Bike
High Knee Double Twist
Half to Full Jumping Jack
Butt Kick and Jumping Jack
Star Obliques Twist High Knee
Obliques Twist High Knee and Kick
Celebratory Knee Drives
Skater Arm Swings
Standing Side Kick
Lateral Shuffle Crunches
One Leg Balance Cross Punch
Toy Soldier Dynamic Stretch
Low Lunge (left)
Side Step Rear Delt Row
Front Leg Kick
Arm Raise Step in Place
Punch Step Forward
Side Step Jack Punch
Side to Front Knee-up
Reverse Lunge Quick Arms
Swing Back Knee Drives
Butt Kick with Shoulder Tap
Twist Chest Out
Back Kick Heel Touches
Back Kick Overhead Press
Swim Leg Circle
Bodyweight Skipping
Butt Kick (V2)
Side Step Diagonal Punches
4 Punches Side Squat
Squat Leg Lift
Lizard Pose (V2)
4 Reverse Lunge and 4 Side Taps
Alternating Tip Toe Knees
Namaskarasana Yoga Pose
Side Split
Pulsing Side Lunge
Front and Side Knee Drive
Sumo Squat and Side Knee Raise
Squat and Tip Toes
Stepjack Back Squeeze
Knee Leg Lifts
Side Step Arm Curl
Shuffle Air Bike
4 Corners Curtsy
Rocking Happy Baby
Down Dog Knee to Nose
Squat and 5 Bounces
Garland Pose
Bodyweight Low Split Squat
Mountain Climber Plank
Switching Hops
Holding Squat
Hindu Squat
High Knee Twist (V2)
Dancer Bend
Bodyweight Long Rear Lunge
Bodyweight Reverse Lunge High Knee
Lying Alternate Leg Extension
Lying Reverse Leg Extension
Jumping Air Bike Arm Swing
Back Leg Lift Jack
Standing Leg Curl
Star Squat Jack
Cross Knee To Toe Touch
Half Plyo Squat Jack
U Squat
Double Knee Side Thrust
Leg Over Head Calve Stretch
Downward Dog Leg Raise
Bodyweight Deep Prisoner Squat
45 Degrees Step Out
Swimming