Exercises Try Free

The Best 202 Intermediate Quads Body weight Exercises

Bottoms-up

Bridge Hip Abduction

Bridge Hip Abduction

Cocoons

Jack Split Crunches

Jack Split Crunches

Jump Split

Glutes Hamstrings Calves Quads

Jump Squat (V2)

Jump Squat (V2)

Mountain Climber Lunge

Mountain Climber Lunge

Glutes Hamstrings Calves Quads Abs

Mountain Climber

Mountain Climber

Glutes Hamstrings Quads Abs Shoulders Chest Lats

Run

Glutes Hamstrings Calves Quads Abs

Side Bridge Hip Abduction (star)

Side Bridge Hip Abduction (star)

Side Bridge Hip Abduction

Side Bridge Hip Abduction

Glutes Quads Abs

One Leg Squat (pistol)

One Leg Squat (pistol)

Split Squat

Standing Hip Abduction

Standing Hip Abduction

Step-up

Twist Sit-up

V-up

Lying leg hip raise

Lying leg hip raise

Bridge Pose Setu Bandhasana

Bridge Pose Setu Bandhasana

Glutes Hamstrings Lats Quads Abs Shoulders Chest Triceps

Squat Side kick

Squat Side kick

One Leg Squat

One Leg Squat with Support (pistol)

One Leg Squat with Support (pistol)

Leg Raise Hip Lift with Head-up

Leg Raise Hip Lift with Head-up

Pistol Squat to Box

Pistol Squat to Box

Quads Hamstrings

Astride Jumps

Quads Hamstrings Calves Glutes Shoulders

Semi Squat Jump

Semi Squat Jump

Quads Hamstrings Calves Glutes

Quads Hamstrings Calves Glutes Shoulders

Run and Hop

Quads Hamstrings Calves Glutes

Run and Jack Jump

Run and Jack Jump

Quads Hamstrings Calves Glutes Shoulders

Run and Half Knee Bend

Run and Half Knee Bend

Quads Hamstrings Calves Glutes

Run and Semi Squat Jump

Run and Semi Squat Jump

Quads Hamstrings Calves Glutes

Bear Crawl

Quads Hamstrings Calves Glutes Abs Chest Shoulders

Skater Hops

Quads Hamstrings Calves Glutes Abs

Shrimp Squat

Glutes Quads Hamstrings

L-Sit on Floor

Quads Abs Triceps

Split Jump to Box

Split Jump to Box

Quads Hamstrings Calves Glutes

One Leg Sliding Floor Bridge Curl on Towel

One Leg Sliding Floor Bridge Curl on Towel

Glutes Hamstrings Abs Quads

Oblique V-up on Floor

Oblique V-up on Floor

Glutes Quads Abs

Bulgarian Split Squat

Bulgarian Split Squat

One Leg Deadlift with Knee Lift

One Leg Deadlift with Knee Lift

Shoulders Lats Glutes Quads

Double Jump Squat

Double Jump Squat

Quads Hamstrings Calves Glutes

Squat Tuck Jump

Squat Tuck Jump

Quads Hamstrings Calves Glutes Abs Shoulders

Lunge with Leg Lift

Lunge with Leg Lift

Quads Hamstrings Calves Glutes

High Knee Run

Quads Hamstrings Calves Glutes

Jump on Fit Box

Jump on Fit Box

Quads Hamstrings Calves Glutes Abs Shoulders Chest Traps

Low Lunge Twist

Low Lunge Twist

Quads Hamstrings Calves Glutes Shoulders Chest Abs Triceps

Standing Air Bike

Standing Air Bike

Quads Hamstrings Calves Glutes Abs

Criss Cross Leg Raises

Criss Cross Leg Raises

Quads Glutes Abs

Front Plank to Toe Tap

Front Plank to Toe Tap

Quads Shoulders Lats Glutes Abs Chest

Bodyweight Overhead Squat

Bodyweight Overhead Squat

Glutes Quads Hamstrings

Sumo Squat Floor Touch

Sumo Squat Floor Touch

Stepback with Hands Raise

Stepback with Hands Raise

Quads Hamstrings Calves Glutes Shoulders

Alternating Step Out

Alternating Step Out

Quads Hamstrings Calves Glutes

Jack Step

Quads Hamstrings Calves Glutes Shoulders Chest

Bodyweight Full Squat with Overhead Press

Bodyweight Full Squat with Overhead Press

Quads Hamstrings Calves Glutes Shoulders

Bodyweight Knee To Hand Tap

Bodyweight Knee To Hand Tap

Quads Hamstrings Calves Glutes Abs

Bodyweight Squat to Side Leg

Bodyweight Squat to Side Leg

Quads Hamstrings Calves Glutes Abs

Bodyweight Squat to Front Leg

Bodyweight Squat to Front Leg

Quads Hamstrings Calves Glutes Abs

Low Knee Thrust

Low Knee Thrust

Quads Hamstrings Calves Glutes Abs

Punch Twist

Quads Hamstrings Calves Glutes Abs

Bodyweight Squat to Side to Front Leg

Bodyweight Squat to Side to Front Leg

Quads Hamstrings Calves Glutes Abs

Burpee Squat

Quads Hamstrings Calves Glutes Abs Chest

Side-To-Side Step with Raise Hands

Side-To-Side Step with Raise Hands

Quads Hamstrings Glutes Shoulders

Overhead Jack To Jumping Jack

Overhead Jack To Jumping Jack

Quads Hamstrings Glutes Shoulders Chest Lats

Diagonal Lunge

Quads Hamstrings Calves Glutes Abs

Leg Front Kick

Quads Hamstrings Glutes Shoulders Chest Abs

Squat Side Power Kick

Squat Side Power Kick

Quads Hamstrings Glutes Abs

High Knee Squat (V3)

High Knee Squat (V3)

Quads Hamstrings Glutes Abs

Standing One Leg High Knee to Butt Kick with Support

Standing One Leg High Knee to Butt Kick with Support

Glutes Hamstrings Quads

Palm-up Palm-down Rotation

Palm-up Palm-down Rotation

Shoulders Quads Chest Abs Traps

Bodyweight Full Squat with Overhead Press (V2)

Bodyweight Full Squat with Overhead Press (V2)

Quads Hamstrings Glutes Shoulders

Silent Burpee

Quads Hamstrings Calves Glutes Abs Chest

Jump Step Jump

Quads Hamstrings Calves Glutes

Criss Cross Jump

Criss Cross Jump

Quads Hamstrings Calves Glutes Chest Shoulders

Criss Cross Elbow To Knee

Criss Cross Elbow To Knee

Quads Hamstrings Calves Glutes Abs

Basketball Shot Jump

Basketball Shot Jump

Quads Hamstrings Glutes Shoulders

Criss Cross Jack

Criss Cross Jack

Quads Hamstrings Calves Glutes Chest Shoulders

Lateral Hops

Quads Hamstrings Calves Glutes

One Leg Hip Thrust Jump

One Leg Hip Thrust Jump

Quads Hamstrings Calves Glutes

Side Mountain Climber

Side Mountain Climber

Quads Hamstrings Glutes Abs Shoulders Calves Chest

Jump Skip Rope

Quads Hamstrings Calves Glutes Shoulders

Lying Air Cycles

Lying Air Cycles

Quads Hamstrings Glutes

Lying Bent Knee Figure 8

Lying Bent Knee Figure 8

Standing Bent Knee Figure 8

Standing Bent Knee Figure 8

Mountain Hops

Quads Hamstrings Calves Glutes Abs

Hop Toe Tap

Quads Hamstrings Calves Glutes Abs Chest Shoulders Lats

Skater Hop Tap

Quads Hamstrings Calves Glutes Abs

Knee Tuck Oblique Crunch

Knee Tuck Oblique Crunch

Glutes Quads Abs

Opposite Crunch

Opposite Crunch

Knee To Elbow Touch Front Plank

Knee To Elbow Touch Front Plank

Lying Leg Cross

Lying Leg Cross

Quads Glutes Abs

Mountain Climber Cross

Mountain Climber Cross

Quads Hamstrings Glutes Abs Shoulders

Pause Squat

Bodyweight Pulse Forward Lunge

Bodyweight Pulse Forward Lunge

Punching Jack

Quads Hamstrings Calves Glutes Chest Shoulders

Swipe Kickback

Quads Hamstrings Calves Glutes Chest Shoulders

Clap Jack

Quads Hamstrings Calves Glutes Chest Shoulders

Push-Up Jack

Quads Glutes Chest

Leg Raise Oblique Crunch

Leg Raise Oblique Crunch

Glutes Quads Abs

Alternate Front Kick in Place with Arm Circles

Alternate Front Kick in Place with Arm Circles

Quads Hamstrings Calves Glutes Chest Shoulders

Side Bridge with Bent Leg

Side Bridge with Bent Leg

Quads Glutes Abs

Side Jump Twist

Side Jump Twist

Quads Hamstrings Calves Glutes Abs

Knee Drive

Quads Hamstrings Calves Glutes Abs

Forward Backward Sideward

Forward Backward Sideward

Quads Hamstrings Calves Glutes

Corner Touch

Quads Hamstrings Calves Glutes Abs Shoulders

Side Lunge Windmill

Side Lunge Windmill

Quads Hamstrings Calves Glutes Abs

Cross Jump Jack

Cross Jump Jack

Quads Hamstrings Calves Glutes Biceps Triceps

Burpee Long Jump with Push-up

Burpee Long Jump with Push-up

Quads Hamstrings Calves Glutes Abs Shoulders Chest Biceps

Lying Floor Abduction Adduction

Lying Floor Abduction Adduction

Quads Lats Glutes

Sumo Quarter Squat Alternate Tip Toe

Sumo Quarter Squat Alternate Tip Toe

Quads Hamstrings Calves Glutes

Sumo Quarter Squat Tip Toe with Arms Curl

Sumo Quarter Squat Tip Toe with Arms Curl

Quads Hamstrings Calves Glutes Biceps

Sitting Lotus Pose Twisting Front Back Tap

Sitting Lotus Pose Twisting Front Back Tap

Glutes Quads Abs

Standing March with Shoulders Extension

Standing March with Shoulders Extension

Quads Hamstrings Calves Glutes Chest

V-up Hold

Double Knee Drive

Double Knee Drive

Quads Hamstrings Calves Glutes Abs

Skater Stepback

Skater Stepback

Quads Hamstrings Glutes Abs

Side Plank Rotation a padded stool Supported

Side Plank Rotation a padded stool Supported

Quads Shoulders Glutes Abs Chest

Dip Leg Raise a padded stool Supported

Dip Leg Raise a padded stool Supported

Quads Triceps Abs

Split Squat a padded stool Supported

Split Squat a padded stool Supported

T-Twist Knee Drive

T-Twist Knee Drive

Quads Hamstrings Calves Glutes Abs

Side-up Squat

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Standing Bike and Opposite Touches

Standing Bike and Opposite Touches

Quads Hamstrings Calves Glutes Abs

Rear Fly Stepback

Rear Fly Stepback

Quads Hamstrings Glutes Abs Shoulders

Twisting Knee-up

Twisting Knee-up

Quads Hamstrings Calves Glutes Abs

Marching on Spot Press

Marching on Spot Press

Quads Hamstrings Calves Glutes Shoulders Triceps

Side Step Fly

Quads Hamstrings Calves Glutes Shoulders Chest

Side Step Boxing Handroll

Side Step Boxing Handroll

Quads Hamstrings Calves Glutes Shoulders Chest

High Knee Tap

Quads Hamstrings Calves Glutes Abs

Butt Kick with Row

Butt Kick with Row

Quads Hamstrings Calves Glutes Abs Lats

Swimming Stepback

Swimming Stepback

Quads Hamstrings Glutes Chest Lats

Triceps Extension Stepback

Triceps Extension Stepback

Quads Hamstrings Glutes

Air Punches March

Air Punches March

Quads Hamstrings Glutes Chest Biceps Shoulders

Archer Stepback

Archer Stepback

Quads Hamstrings Glutes Abs Chest Shoulders

Side Step Swing

Side Step Swing

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Sitting Punch Knee Tap on a padded stool

Sitting Punch Knee Tap on a padded stool

Quads Abs Shoulders Chest Triceps Hamstrings Calves Glutes

Sitting StepOut Knee Tuck on a padded stool

Sitting StepOut Knee Tuck on a padded stool

Quads Hamstrings Glutes Abs

Stepback with Push

Stepback with Push

Quads Hamstrings Glutes Shoulders Chest

Stepback with Coner Touch

Stepback with Coner Touch

Quads Hamstrings Glutes Shoulders Chest

Front Leg Lift Under Knee Tap

Front Leg Lift Under Knee Tap

Quads Hamstrings Calves Glutes Shoulders Chest

Alternating Hamstring Curl Double Kick

Alternating Hamstring Curl Double Kick

Quads Hamstrings Calves Glutes

Swimming Side Steps

Swimming Side Steps

Quads Hamstrings Calves Glutes Shoulders Abs

Arm Circle Stepback

Arm Circle Stepback

Quads Hamstrings Glutes Shoulders Chest

Lateral Tap in Squat Position

Lateral Tap in Squat Position

Quads Hamstrings Calves Glutes

High Knee Star Tap

High Knee Star Tap

Quads Hamstrings Calves Glutes Abs

Side Squat Touchdown

Side Squat Touchdown

Quads Hamstrings Glutes Abs

Forward Punch Toe Tap

Forward Punch Toe Tap

Quads Hamstrings Calves Glutes Shoulders Chest

Biceps Curl Front Step

Biceps Curl Front Step

Quads Hamstrings Calves Glutes Biceps

Arms Forward Butt Kick

Arms Forward Butt Kick

Quads Hamstrings Calves Glutes Shoulders Chest

Alternating Ankle Touch

Alternating Ankle Touch

Quads Hamstrings Calves Glutes Abs

Stepjack Front Raise

Stepjack Front Raise

Quads Hamstrings Calves Glutes Shoulders Chest

Stepjack Inner Biceps Curl

Stepjack Inner Biceps Curl

Quads Hamstrings Calves Glutes Biceps

Lateral Shuffle Squat Tap

Lateral Shuffle Squat Tap

Quads Hamstrings Glutes Abs

Bouncing Inner Thigh Tap

Bouncing Inner Thigh Tap

Quads Hamstrings Glutes Shoulders Abs Chest

Scissors Jump

Quads Hamstrings Calves Glutes

Squat and Knee

Quads Hamstrings Calves Glutes Abs

Crossed Arms Front Leg Kick

Crossed Arms Front Leg Kick

Quads Hamstrings Calves Glutes

Bouncing Circle Draw

Bouncing Circle Draw

Quads Hamstrings Glutes Shoulders Chest

Step Squat Jack

Step Squat Jack

Quads Hamstrings Glutes Shoulders

Standing Sprint

Standing Sprint

Quads Hamstrings Calves Glutes Abs

Arms Circle Front Step

Arms Circle Front Step

Quads Hamstrings Calves Glutes Shoulders Chest

Twist Stepback

Quads Hamstrings Glutes Abs

Standing Knee Raise

Standing Knee Raise

Quads Hamstrings Calves Glutes

Step on Spot

Quads Hamstrings Calves Glutes

Bodyweight Step-up on Stepbox

Bodyweight Step-up on Stepbox

Quads Hamstrings

Side Step Shuffles

Side Step Shuffles

Quads Hamstrings Calves Glutes

Knee and Palm March

Knee and Palm March

Quads Hamstrings Calves Glutes Shoulders Chest

Double Diagonal Reach

Double Diagonal Reach

Quads Hamstrings Abs Glutes Shoulders Chest

Squat Pressdown Twist

Squat Pressdown Twist

Quads Hamstrings Glutes Abs

Step Knee Thrust

Step Knee Thrust

Quads Hamstrings Glutes Abs

Side Step Lateral Raise

Side Step Lateral Raise

Quads Hamstrings Glutes Shoulders

Standing Butt Kick

Standing Butt Kick

Quads Hamstrings Calves Glutes

Side Walk Tip Toes

Side Walk Tip Toes

Quads Hamstrings Calves Glutes

Alternating Knee Thrust

Alternating Knee Thrust

Quads Hamstrings Calves Glutes Abs

Heel to Heel Tap

Heel to Heel Tap

Quads Hamstrings Glutes

Squat Front Side Kick

Squat Front Side Kick

Quads Hamstrings Calves Glutes Abs

Knee Raise Side Jabs

Knee Raise Side Jabs

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Jumping Air Bike

Jumping Air Bike

Quads Hamstrings Calves Glutes Abs

High Knee Double Twist

High Knee Double Twist

Quads Hamstrings Calves Glutes Abs

Half to Full Jumping Jack

Half to Full Jumping Jack

Quads Hamstrings Calves Glutes Shoulders Chest

Butt Kick and Jumping Jack

Butt Kick and Jumping Jack

Quads Hamstrings Calves Glutes Shoulders Chest

Obliques Twist High Knee and Kick

Obliques Twist High Knee and Kick

Quads Hamstrings Calves Glutes Abs

Celebratory Knee Drives

Celebratory Knee Drives

Quads Hamstrings Calves Glutes Abs Chest

Skater Arm Swings

Skater Arm Swings

Quads Hamstrings Calves Glutes Abs Chest Triceps

Standing Side Kick

Standing Side Kick

Quads Hamstrings Calves Glutes Abs

Lateral Shuffle Crunches

Lateral Shuffle Crunches

Quads Hamstrings Calves Glutes Abs

Side Step Rear Delt Row

Side Step Rear Delt Row

Quads Hamstrings Calves Glutes Shoulders

Front Leg Kick

Quads Hamstrings Calves Glutes

Arm Raise Step in Place

Arm Raise Step in Place

Quads Hamstrings Calves Glutes Shoulders Triceps

Back Kick Overhead Press

Back Kick Overhead Press

Quads Hamstrings Calves Glutes Shoulders Chest Abs Triceps

Sumo Squat and Side Knee Raise

Sumo Squat and Side Knee Raise

Quads Hamstrings Calves Glutes Abs

Side Step Arm Curl

Side Step Arm Curl

Quads Hamstrings Calves Glutes Biceps

Squat and 5 Bounces

Squat and 5 Bounces

Quads Hamstrings

Mountain Climber Plank

Mountain Climber Plank

Quads Hamstrings Glutes Chest Shoulders Abs

Hindu Squat

Quads Hamstrings

Dancer Bend

Quads Hamstrings Calves Glutes Lats Shoulders Triceps

Standing Leg Curl

Standing Leg Curl

Quads Hamstrings

U Squat

Quads Hamstrings Calves Glutes Abs

Leg Over Head Calve Stretch

Leg Over Head Calve Stretch

Quads Hamstrings Calves Glutes Abs

Downward Dog Leg Raise

Downward Dog Leg Raise

Quads Hamstrings Calves Glutes Abs Chest Shoulders Lats

Bodyweight Deep Prisoner Squat

Bodyweight Deep Prisoner Squat

Quads Hamstrings

45 Degrees Step Out

45 Degrees Step Out

Quads Hamstrings Calves Glutes

Swimming

Chest Triceps Lats Biceps Shoulders Abs Forearms Traps Quads Glutes Calves Hamstrings