Beginner Barbell Quads Exercises to Build Strength for Women
11 Beginner Barbell Quads Exercises to Build Strength for Women with ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Barbell Squat
This is one of the most well-known leg workouts. Try to invole not only your legs, but your whole body while doing the exercise.
IntermediateBarbellsPower Rack - 2
Barbell Lunge
You can handle heavier weights than using dumbbells. You can target not only your hip muscles but also your core muscles by using barbells!
AdvancedBarbellsPower Rack - 3
Barbell Wide Squat
It is a squat that is performed with a wider leg width than a typical squat. It's a workout where you can feel new target inside your thighs!
AdvancedBarbellsPower Rack - 4
Sumo Deadlift
Lower-body muscles are more involved in this workout compared to conventional deadlift, making it easier for you to handle a heavier weight.
AdvancedBarbells - 5
Barbell Hack Squat
It's a squat that uses a lot of strength in the upper body and arms as a squat where you hold the barbell behind!
AdvancedBarbells - 6
Barbell Narrow Squat
Literally, it's a squat that narrows the width of your feet. It's a workout that targets the muscles on the outside of your thighs because your feet are narrow.
AdvancedBarbellsPower Rack - 7
Front Squat
It is a workout that can give strong target to the muscles in front of your thighs with the barbell on your front shoulder!
AdvancedBarbells - 8
Zercher Squat
This exercise involves holding the barbell across the inside of your elbows and performing a squat and stand movement. Because the weight is loaded to the front, it’s great for strengthening your quadriceps, glutes, and core together.
AdvancedBarbells - 9
Barbell Jefferson Squat
This squat uses a barbell between your legs to work your lower body and core.
AdvancedBarbells - 10
Barbell Walking Lunge
Build lower body strength and balance with lunges.
AdvancedBarbells
