Quads Exercises: 7 Movements Ranked by Coaches

Bulgarian Split Squat

How to set the bench height and foot distance, the torso angle that shifts work between quads and glutes, and why it is harder than it looks.

A step-by-step guide to the dead bug: correct setup, the breathing pattern that makes it work, the four faults that ruin it, and six progressions.

A repeatable deadlift setup, how to brace before the bar moves, the four faults that round your back, and how sumo differs from conventional.

Holding the weight at your chest fixes most squat faults automatically. Setup, depth, the elbow-to-knee cue, and when to move on to a barbell.

Bench height, foot position, the rib and chin cues that stop it becoming a back extension, and why it beats squats for glute development.

What foot placement actually changes, how deep to go without your pelvis tucking, and why locking out the knees is the one genuine risk.

Forward, reverse and walking lunges compared, the torso angle that shifts work between quads and glutes, and the balance fix that makes them usable.