Quad

Set your feet roughly shoulder-width apart, brace your core, and sit your hips between your heels. Keep your chest lifted, knees tracking over your toes, and drive up through your mid-foot and heels with control.

Set the pad just above your ankles and keep your back flat against the seat. Extend your legs with control, squeeze your quads at the top, then lower slowly to keep tension on the muscle — no swinging.

Set your feet shoulder-width apart on the platform and keep your lower back flat against the seat. Lower the sled with control until your knees reach around 90 degrees, then press through your heels without locking out fully at the top.

Hold the dumbbell close to your chest, brace your core, and sit your hips between your heels. Keep your elbows tucked, chest lifted, and drive up through your mid-foot to stay balanced and controlled.

Slide your back down the wall until your knees are around 90 degrees. Keep your core tight, weight through your heels, and hold the position without letting your hips creep upward or your knees collapse inward.

Set the bar across the front of your shoulders and lift your elbows high to keep your chest up. Sit your hips between your heels, keep your torso upright, and drive through your mid-foot as you stand, maintaining the bar path over the middle of your foot.

Set the box behind you and stand so the bar stays over your mid-foot. Sit back to the box with control, keep your chest lifted, and lightly touch the box without collapsing. Drive up through your heels and mid-foot to stand tall.

Loop the band behind your knees and anchor it securely in front. Sit into a deep, controlled squat while keeping your torso tall, letting the band pull your knees forward. Drive yourself up by pushing against the band and squeezing your quads hard at the top.

Stand on a small step with the barbell on your upper back. Step one foot back into a lunge, lowering your knee toward the floor. Drive through the front heel to return, keeping your torso tall and hips steady.

Set your feet shoulder-width apart on the platform with toes slightly turned out. Keep your back flat against the pad as you lower into a deep squat, letting your knees track over your toes. Drive through your mid-foot and heels to stand tall, squeezing your quads.

Stand facing the bench with the cable attached low behind you. Hold the handle and place one foot firmly on the bench. Drive through the front heel to stand tall, keeping your torso stable and resisting the pull of the cable. Lower with control and avoid pushing off the back foot.

Stand in a long stance with your back foot elevated on the bench and hold the dumbbells by your sides. Lower your hips straight down with control, keeping your chest lifted and your front knee tracking over your toes. Drive up through your front heel and squeeze your glutes at the top without using your back leg to push.

Stand in a split position with your back foot elevated on a bench and a barbell resting across your upper back. Lower your back knee toward the floor while keeping your front shin vertical, then drive through the front heel to stand tall. Keep your core braced and torso steady.

Place your front foot on a small step and hold a V-handle attached to a low pulley. Step into a split stance, keeping your chest lifted. Lower your back knee toward the floor while keeping your front heel grounded, then drive through the front leg to rise. Maintain a steady torso and control the cable pull throughout.

Set up with your back foot on a bench and the Smith bar on your upper back. Step your front foot forward, lower your back knee toward the floor, then drive through the front heel to stand. Keep your torso steady and hips level.

Stand holding a V-bar attached to a low pulley at chest height. Sit into a squat, keeping your chest lifted and heels grounded. Drive up through your legs, keeping tension on the quads and glutes.

Stand with your heels elevated and hold a dumbbell at your chest. Sit into a squat, keeping your torso tall and knees tracking forward. Drive through your quads to stand with control.

Stand on a small step with the Smith bar on your upper back. Step one foot back into a deep lunge, lowering your knee toward the floor. Drive through the front heel to return, keeping your torso tall and hips steady.

Place one foot on the leg press platform and extend the opposite leg out of the way. Lower the platform under control, then press back up through your heel, keeping your hips steady.

On a 45° leg press, place your feet wide and turned out. Bring your knees in toward your chest, then press out while keeping your knees wide. Focus on squeezing your adductors as you extend.

Hold the end of the landmine bar at waist height and step one leg back into a lunge. Lower with control, then drive through the front heel to stand tall, keeping your torso upright.

Stand facing away from the landmine with the plate resting against your upper back. Lean back slightly as you squat down, allowing your knees to track forward. Drive through your heels to stand tall.

Face the landmine and hold the bar overhead with both hands and arms straight. Sit into a deep squat, keeping your chest tall and core braced. Drive through your heels to stand while maintaining the overhead position.

Face the landmine and hold the bar at chest height. Sit into a deep squat, keeping your chest tall and core braced. Drive through your heels to stand.

Place the balls of your feet on the lower edge of the leg press platform. Extend your legs without locking your knees. Push through your toes to lift your heels, then lower slowly for a full stretch. Repeat with toes forward, turned in, and turned out to hit different parts of the calves.