6 Quad Dominant Exercises [Best Exercises to Build a Strong Core]

Quadruple dominant exercises have been shown to provide a more effective way to get in shape. In other words, they are a good option for people who want to get in shape and don’t have much time.

In this section, we will talk about the best quad-dominant exercise among other types of exercises that will help you build a strong core.

What is a quad-dominant exercise?

Quad dominant exercises are workouts that strengthen the quadriceps and core, while quad dominant leg exercises focus on the muscles in the front of the thigh.

Quad dominant exercises can be performed in a variety of ways, such as squats, lunges, and planks.

If you are looking for a good exercise routine to do at home or outside the gym, one study concluded that it is most beneficial to exercise the upper and lower body at the same time.

Since this type of exercise is often geared toward women, it is an effective way for women to maintain their weight and control arthritis-related joint pain.

Best Quad Dominant Exercise

1. High Bar Squats

A squat is a quad-dominant exercise, meaning that it works the quadriceps. A high bar squat is a different variation than a traditional squat and it’s better for targeting your quads.

A high bar squat is a quad-dominant exercise. It primarily targets the quads, but it also trains your hamstrings, glutes, and calves.

In addition, due to the upright position of the torso, it engages the core muscles as well as stabilizers of your upper body.

The high bar squat is the last exercise that you would perform in your workout, as it places an enormous amount of stress on the muscles and joints.

You should not use this exercise as the main workout, but rather as an accessory to your regular leg day routine.

2. Walking Lunges

Walking lunges are a quadriceps-dominant exercise. They are performed by alternating walking and lunge steps. Lunges work the front of the thigh, hips, and glutes.

Lunges are a type of exercise that works the quads, hamstrings, and glutes. Lunges also work the abdominals and lower back, but they primarily target the muscles in the front of the legs.

Lunges are an excellent lower body exercise because they target so many muscle groups at once. This means you get a great workout while doing only one type of exercise.

This also helps prevent any injury from overuse or repetition in one muscle group, which is common with exercises that only target one area of your body.

It is also a great exercise for weight loss because it will increase the body’s metabolism, which will make it easier to burn more calories throughout the day.

3. TRX Assisted Step-Ups

TRX assisted step-ups are a great exercise to challenge the upper body and core (quads, hamstrings, and glutes).

The TRX-assisted step-up is a variation of the bodyweight leg exercise where you can use the TRX Suspension Trainer to help you climb to the top position.

The exercise is performed by stepping up onto a box and balancing on the balls of your feet while reaching up and grabbing the handles of the TRX ropes.

From there, you step down on the opposite foot and repeat for 12 reps.

As an alternative for people who have difficulty with standard step-ups or who have injured their knees, this exercise is a great option.

4. Bulgarian Split Squat

The Bulgarian split squat is a quad-dominant exercise that challenges the stability of the entire body.

It is a great variation of the standard split squat, giving the front leg the opportunity to do the work.

In the stance, the front leg remains extended while the back leg comes up until it is parallel to the ground.

The back foot should be firmly planted on the ground with the toes pointing up, and the knee of the front leg bent at 90 degrees with the shin perpendicular to the ground.

5. Goblet Squat

The goblet squat is a quad-dominant exercise that targets the quads, glutes, and core. The goblet squat involves holding a weight in front of the chest while sitting back into a lunge position.

This forces the quads to work overtime due to the amount of weight being pushed out front. This exercise can be done with or without weight, but it is important to stabilize the core strength when lowering down and rising up.

The goblet squat also activates your glute muscles which will help improve your posture and activate your posterior chain muscles for running and other sports.

6. Unilateral Leg Presses

The unilateral leg press is an effective quad-dominant exercise that can be done to build strength and power in the lower body, meaning it focuses on the four muscles in the front of the thigh. The muscles include:

  • Hamstrings.
  • Rectus Femoris.
  • Vastus Lateralis.
  • Vastus Medialis.

The unilateral leg press isolates the quads to work them independently of the hamstrings.

A unilateral leg press is performed by positioning the right foot on a raised platform and then performing an exercise while keeping the left foot on the ground.

The left foot serves as an anchor to stabilize the body, preventing it from rolling over onto its side during this movement.

5 Reasons Why You Should Do A Quad-Dominant Workout

quad dominant exercises

A quad-dominant workout is one of the best ways to gain muscle quickly.

With a quad-dominant workout, you’ll build your quads and glutes, which in turn helps develop stronger hamstrings and calves.

There are 5 reasons why you should do a quad workout. It will help you build stronger quads, increase the stability of your knees, prevent injuries, work on coordination and balance, and finally, burn calories faster.

1. Stronger quads

The best way to build muscle as quickly as possible is to use muscles that are naturally strong for your body. The quads are one such muscle group.

Many fitness experts recommend performing quad-dominant workouts to target this muscle group.

There are many benefits of quad-dominant training, but the main one is that it can help you build muscle quickly.

2. Increase the stability of your knees

A dominant quad workout will help you increase stability in your knees, hips, and back.

It’s important to focus on both the quads and hamstrings when it comes to building muscle because the stronger they are, the more stable your joints will be.

3. Prevent injuries

Most people tend to be quad-dominant, which is why they have a lot of muscle in their back.

When you do a quad-dominant workout, your quads get stronger and you also strengthen your hamstrings.

This is good for those who are prone to hamstring or knee injuries.

A dominant quad workout can be done by doing any variation of squats, lunges, step-ups, jump squats.

4. Work on coordination and balance

To work on coordination and balance, exercises that force the body to make quick movements in space should be done.

One way to do this is to use a stability ball and do squats.

It has been proven that training with quadriceps pull-ups can help strengthen your muscles and increase coordination and balance for sports such as basketball or soccer.

5. Burn calories faster

Quad-dominant workouts are great for people who want to burn more calories and build muscle.

A recent study found that the quads can be 3.4% more efficient than any other muscle in the gym.

The reason for this is that they are used to stabilize the knee and hip, which is what makes them a great muscle group to focus on when you are trying to lose weight.


What sports require quad-dominant exercises?

Quad dominant exercises are a type of strength training that is important for athletes in sports that require a lot of speed and power such as soccer, rugby, basketball, volleyball, and ice hockey.

This means that they have to have strong quads in order to maintain their mobility.

In these sports, the quadriceps muscles are used extensively to propel the athlete forward or jump high in the air.

How do I fix my quad dominant?

This is a good question! There are many ways to fix your quad dominance.

The best way to do it is by incorporating exercises that strengthen your hip abductors and external rotators, as well as strengthening your core.

Another thing you can do is switch up your running shoes or try out a different type of shoe that better suits the way you run.

Here are 3 steps that will probably help you a lot.

  • Step 1: loosen tight things by massaging, stretching, or using a foam roller.
  • Step 2: strengthen the weaker parts like the hips and buttocks.
  • Step 3: Integrate high-motion exercises that work the stronger muscles with the weaker ones.

Are squats more quad dominant?

While it is still up for debate, some evidence shows that squats can be more quad dominant if you use your glutes to push through at the top of the movement.

This is because your glutes are responsible for providing power to your other muscles during this motion.

The majority of trainers recommend performing squats by pushing back with your hips and using momentum to help propel you up, using gravity as a natural tool to help you get down into position.


In conclusion, the quadriceps dominant exercise is an excellent way to strengthen the abdominal muscles, which are important in the four main postures: sitting, standing, squatting, and bending. It also strengthens the hips and thighs.

The best time to perform this exercise is after finishing your workout, as it can be too taxing on the body during hard workouts, such as weightlifting or running.

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