Quads: moves, progressions and balance

Set up. Load a sled, grip its upright handles and lean into it with your arms straight or bent and your body at a strong forward angle.

1. Drive the sled forward with short, powerful steps.
2. Push through the balls of your feet.
3. Keep going for the distance or time.

Form cues

• Keep a straight line from head to back foot.
• Take quick, short steps.
• Keep the arms firm.

Common mistakes

• Standing too upright to push.
• Overstriding.

Set up. Stand with your feet about shoulder width apart, toes turned slightly out, arms in front of you for balance.

1. Bend your hips and knees to sit down between your heels.
2. Go as deep as you can with a flat back and heels down.
3. Stand back up.

Form cues

• Keep your chest up.
• Keep the knees over the toes.
• Keep the weight over the middle of the foot.

Common mistakes

• Letting the knees fall inward.
• Lifting the heels.

Set up. Stand in a long split stance, one foot forward and the back heel lifted, hands on your hips.

1. Lower the back knee straight down toward the floor.
2. Stop just above the floor.
3. Drive through the front foot to rise.
4. Finish the set and switch legs.

Form cues

• Move straight up and down.
• Keep the front heel down.
• Keep the torso tall.

Common mistakes

• Using a stance so narrow you wobble.
• Leaning back.

Set up. Kneel on a padded surface with your knees hip width apart, toes on the floor and your body upright from knees to head.

1. Lean your body back slowly as one straight line from knees to shoulders.
2. Go back only as far as you can control.
3. Use your thighs to pull yourself back upright.

Form cues

• Keep the hips straight, not bent.
• Move slowly.
• Shorten the range to make it easier.

Common mistakes

• Bending at the hips to cheat the lean.
• Dropping back further than you can return from.

Set up. Stand on one leg with the other leg held straight out in front of you, arms forward for balance.

1. Squat down on the standing leg, keeping the free leg off the floor.
2. Go as deep as you can with control.
3. Drive up to standing.
4. Finish the set and switch legs.

Form cues

• Keep the standing heel down.
• Keep the knee over the toes.
• Hold a support or squat to a box to learn it.

Common mistakes

• Collapsing into the bottom.
• Letting the knee cave inward.

Set up. Stand on one leg with the other knee bent so its foot is behind you, arms forward for balance.

1. Bend the standing leg and lower the back knee toward the floor.
2. Touch the knee down lightly or stop just above a pad.
3. Drive up through the standing foot.
4. Finish the set and switch legs.

Form cues

• Keep the standing heel down.
• Lean the torso forward slightly.
• Control the bottom.

Common mistakes

• Dropping the knee hard onto the floor.
• Letting the standing knee fall inward.

Set up. Stand facing a sturdy box a short distance away, feet about hip width apart.

1. Dip quickly into a quarter squat and swing your arms back.
2. Jump up, swinging the arms forward, and land softly on the box with both feet.
3. Stand up tall on the box.
4. Step down rather than jumping down.

Form cues

• Land quietly with bent knees.
• Land with the knees over the toes.
• Choose a box you can clear easily.

Common mistakes

• Using a box so high you land in a deep squat.
• Jumping back down off the box.

Take care. Use a stable box, step down between reps, and stop the set when jumps start to fall short.

Set up. Stand with your feet about hip width apart and clear, non-slip space in front of you.

1. Swing your arms back and dip into a quarter squat.
2. Jump forward as far as you can, swinging the arms through.
3. Land on both feet with bent knees and hold the landing.
4. Walk back and reset.

Form cues

• Land softly.
• Keep the knees over the toes on landing.
• Stick each landing before the next rep.

Common mistakes

• Landing stiff-legged.
• Chaining jumps without resetting.

Set up. Stand with your back against a wall and walk your feet out about a long step in front of you.

1. Slide down the wall until your thighs are about level with the floor or as low as is comfortable.
2. Hold the position with your back flat on the wall.
3. Slide back up at the end of the time.

Form cues

• Keep your knees over your ankles.
• Keep the whole back on the wall.
• Breathe steadily.

Common mistakes

• Resting the hands on the thighs to push.
• Letting the knees drift inward.

Set up. Loop a heavy band around a sturdy post and step into it so it sits behind both knees. Step back until the band is tight and stand with feet hip width apart.

1. Sit back into the band, keeping your shins near vertical.
2. Lower until your thighs are about halfway to level, or as far as is comfortable.
3. Hold the position for the target time.
4. Stand up and step out of the band.

Form cues

• Let the band hold your knees back.
• Keep your torso upright.
• Keep the weight in your heels and mid-foot.

Common mistakes

• Using a band too light to hold the knees.
• Leaning far forward.

Set up. Anchor a band at about knee height on a post in front of you and loop it behind one knee. Step back until the band pulls the knee slightly bent.

1. Straighten the knee fully against the band.
2. Squeeze the front of the thigh at the end.
3. Let the knee bend slightly under control.
4. Finish the set and switch legs.

Form cues

• Keep the heel on the floor.
• Straighten fully each rep.
• Move slowly.

Common mistakes

• Using a band so heavy the knee cannot straighten.
• Rocking the hips to move the band.

Set up. Loop a light band around both feet or over the tops of the feet, and lie on your back or stand tall holding a support.

1. Lift one knee up toward your chest against the band.
2. Pause at the top.
3. Lower under control and switch legs.

Form cues

• Keep the stomach braced.
• Keep the other leg still.
• Move slowly.

Common mistakes

• Arching the lower back.
• Using a band too heavy to control.

Set up. Sit in the leg press with your back and hips against the pad and your feet about shoulder width apart in the middle of the platform.

1. Push the platform up and release the safety handles.
2. Lower the platform by bending your knees toward your chest.
3. Stop before your lower back lifts off the pad.
4. Press back up without locking your knees hard.

Form cues

• Keep your hips on the seat.
• Keep your knees in line with your toes.
• Push through the whole foot.

Common mistakes

• Lowering so far that the lower back rounds off the pad.
• Snapping the knees straight at the top.

Set up. Stand a long step in front of a bench with a dumbbell in each hand, and place the top of your back foot on the bench.

1. Lower your back knee toward the floor, bending the front knee.
2. Go down until the front thigh is about level with the floor.
3. Drive through the front foot to stand back up.
4. Finish the set and switch legs.

Form cues

• Keep most of your weight on the front foot.
• Keep the front knee in line with the toes.
• Keep the torso tall or leaning slightly forward.

Common mistakes

• Standing too close to the bench.
• Pushing off the back foot.

Set up. Stand tall with a dumbbell in each hand at your sides and clear space in front of you.

1. Take a long step forward and lower your back knee toward the floor.
2. Go down until both knees are bent at roughly right angles.
3. Push through the front foot and bring the back leg through into the next step.
4. Keep alternating legs as you walk.

Form cues

• Keep your torso upright.
• Keep the front knee over the foot.
• Lower the back knee gently.

Common mistakes

• Taking steps so short the front heel lifts.
• Banging the back knee on the floor.

Set up. Hold a kettlebell by its horns against your chest. Stand with feet about shoulder width apart, toes turned slightly out.

1. Brace your stomach.
2. Squat down between your heels, keeping your chest up.
3. Let your elbows travel inside your knees at the bottom.
4. Drive up to standing.

Form cues

• Keep the weight close to your chest.
• Keep the knees out over the toes.
• Keep the heels down.

Common mistakes

• Letting the chest fall forward.
• Rising onto the toes.

Set up. Step into the hack squat with your back against the pad and shoulders under the pads. Place your feet about shoulder width apart on the platform.

1. Release the safety handles.
2. Bend your knees to lower yourself under control.
3. Go as deep as you can with your back on the pad.
4. Drive up through the whole foot.

Form cues

• Keep your back and hips on the pad.
• Keep the knees in line with the toes.
• Control the bottom.

Common mistakes

• Lifting the heels.
• Bouncing out of the bottom.

Set up. Set the Smith bar at upper chest height and the safety stops just below your lowest point. Step under it, rest it on your upper back and place your feet slightly in front of the bar.

1. Unhook the bar by rotating it.
2. Squat down under control, keeping your chest up.
3. Drive up to standing.
4. Rotate the bar back onto the hooks after the set.

Form cues

• Find a foot position where your heels stay down.
• Keep the knees over the toes.
• Brace before each rep.

Common mistakes

• Placing the feet so far forward the lower back rounds.
• Forgetting to set the stops.

Set up. Attach the belt to the machine around your hips and stand on the platform with feet about shoulder width apart.

1. Release the lever so the weight hangs from the belt.
2. Squat down, keeping your torso upright.
3. Drive up to standing.

Form cues

• Keep the knees in line with the toes.
• Hold the rails lightly for balance.
• Keep your chest up.

Common mistakes

• Leaning forward so the belt pulls you off balance.
• Shortening the range.

Set up. Stand tall with a dumbbell in each hand at your sides.

1. Step one foot back and lower the back knee toward the floor.
2. Go down until both knees are bent at roughly right angles.
3. Push through the front foot to step back to standing.
4. Alternate legs or finish one side first.

Form cues

• Keep most of your weight on the front leg.
• Keep the torso tall.
• Lower the back knee gently.

Common mistakes

• Stepping straight back on a line so you wobble.
• Pushing off the back foot.

Set up. Stand facing a sturdy box or bench about knee height, holding a dumbbell in each hand. Place one whole foot on top.

1. Drive through the top foot to stand up onto the box.
2. Stand tall at the top.
3. Lower the other foot back down under control.
4. Finish the set and switch legs.

Form cues

• Push through the top foot, not the bottom one.
• Keep the knee over the foot.
• Lower slowly.

Common mistakes

• Bouncing off the floor foot.
• Using a box so high the knee caves.

Set up. Step into the pendulum squat with your shoulders under the pads and your back on the pad. Place your feet in the middle of the platform.

1. Release the safety and squat down as the pad swings.
2. Go as deep as you can with the back on the pad.
3. Drive back up through the whole foot.

Form cues

• Keep your back on the pad.
• Keep the knees in line with the toes.
• Control the descent.

Common mistakes

• Bouncing at the bottom.
• Lifting the heels.

Set up. Step into the V-squat with your shoulders under the pads and your feet on the platform about shoulder width apart.

1. Release the safety and squat down under control.
2. Go as deep as you can with a flat back.
3. Drive back up through the whole foot.

Form cues

• Keep your back against the pads.
• Keep the knees tracking over the toes.
• Keep the heels down.

Common mistakes

• Locking the knees hard at the top.
• Cutting the depth short.

Set up. Sit in the leg press with your back against the pad and place one foot in the middle of the platform, the other on the floor or resting off to the side.

1. Release the safeties and lower the platform by bending the working knee.
2. Stop before your hips lift off the seat.
3. Press back up without locking the knee.
4. Finish the set and switch legs.

Form cues

• Keep the hips square on the seat.
• Keep the knee in line with the toes.
• Use much less weight than a two-leg press.

Common mistakes

• Letting the knee fall inward.
• Lowering until the hips roll off the seat.

Set up. Set the Smith bar at upper chest height, step under it with the bar on your upper back and take a long split stance.

1. Unhook the bar.
2. Lower the back knee toward the floor.
3. Drive through the front foot to rise.
4. Rotate the bar back onto the hooks and switch legs.

Form cues

• Keep the front heel down.
• Keep the torso upright.
• Set the safety stops first.

Common mistakes

• Using too short a stance.
• Pushing off the back foot.

Set up. Clean two kettlebells, or one, to the front rack: the handles in your hands at your chest, the bells resting on your forearms. Stand with feet about shoulder width apart.

1. Brace your stomach and keep your elbows tucked.
2. Squat down between your heels.
3. Drive up to standing.

Form cues

• Keep the bells close to your chest.
• Stay upright.
• Keep the knees out.

Common mistakes

• Letting the bells pull you forward.
• Rounding the upper back.

Set up. Stand with your heels on a low wedge or small plates, feet close together, holding a kettlebell by its horns against your chest.

1. Brace and squat straight down, letting your knees travel forward.
2. Go as deep as you can with an upright torso.
3. Drive up to standing.

Form cues

• Keep the torso upright.
• Let the knees go over the toes.
• Keep the weight close.

Common mistakes

• Using an unstable support under the heels.
• Letting the chest fall forward.

Set up. Stand on a low, stable step or plate with a dumbbell in each hand.

1. Step one foot back off the step and lower the back knee toward the floor.
2. Go a little deeper than a normal lunge.
3. Push through the front foot to return to the step.
4. Alternate legs or finish one side first.

Form cues

• Keep the front foot flat on the step.
• Keep the torso tall.
• Control the extra depth.

Common mistakes

• Using a step that slides.
• Pushing off the back foot.

Set up. Place your front foot on a low, stable step and take a long split stance, holding a dumbbell in each hand.

1. Lower the back knee toward the floor.
2. Let the front knee travel forward over the toes.
3. Drive through the front foot to rise.
4. Finish the set and switch legs.

Form cues

• Keep most weight on the front foot.
• Keep the torso upright.
• Use the extra depth slowly.

Common mistakes

• Raising the front foot so high that you lose balance.
• Letting the front knee cave.

Set up. Sit in the machine with your knees in line with its pivot and the pad resting on the front of your lower shins. Hold the handles.

1. Straighten your knees to lift the pad.
2. Squeeze the thighs at the top.
3. Lower under control.

Form cues

• Line the knee up with the pivot.
• Keep your hips on the seat.
• Lower slowly.

Common mistakes

• Swinging the weight up.
• Lifting the hips off the seat.

Set up. Set the bar in a rack at about upper chest height. Step under it, rest it across your upper back and grip it just outside your shoulders, then stand up and step back with feet about shoulder width apart.

1. Brace your stomach and take a breath.
2. Bend your hips and knees together to sit down between your heels.
3. Go as deep as you can while keeping your back flat and heels down.
4. Drive up through the whole foot to stand tall.

Form cues

• Keep your knees in line with your toes.
• Keep your chest up.
• Keep the bar over the middle of your feet.

Common mistakes

• Letting the knees cave inward.
• Rising with the hips first so the chest drops.

Take care. Squat inside a rack with the safety pins set just below your lowest point, so a missed rep can be set down.

Set up. Rest the bar on the front of your shoulders against your throat, fingertips under the bar or arms crossed, elbows high. Stand with feet about shoulder width apart.

1. Brace and keep your elbows up.
2. Squat down between your heels with an upright torso.
3. Go as deep as your mobility allows with a flat back.
4. Drive up to standing, leading with the elbows.

Form cues

• Keep the elbows high.
• Stay upright.
• Keep the knees tracking over the toes.

Common mistakes

• Dropping the elbows so the bar rolls forward.
• Rounding the upper back.

Take care. Squat inside a rack with the safety pins set, and if a rep fails, push the bar forward off the shoulders onto them.

Set up. Set up as for a back squat in a rack with the safety pins set, the bar on your upper back.

1. Squat down under control to your usual depth.
2. Hold the bottom position still for a count of two or three while staying braced.
3. Drive up to standing without bouncing.

Form cues

• Stay tight during the pause.
• Keep your chest up.
• Use less weight than a normal squat.

Common mistakes

• Relaxing at the bottom.
• Rocking out of the pause.

Take care. Squat inside a rack with the safety pins set just below your lowest point.

Set up. Set a box or bench behind you at a height where your thighs are about level with the floor when seated. Set up as for a back squat in a rack with the bar on your upper back.

1. Sit your hips back and down to the box under control.
2. Pause briefly on the box while staying tight.
3. Drive up to standing.

Form cues

• Touch the box, do not collapse onto it.
• Keep your shins fairly vertical.
• Stay braced throughout.

Common mistakes

• Dropping onto the box.
• Rocking back to get off it.

Take care. Use a stable box and set the rack's safety pins below the box height.

Set up. Stand with a wide stance and toes turned out, the bar over the middle of your feet. Reach down between your legs and grip the bar about shoulder width apart.

1. Push your knees out over your toes and bring your hips close to the bar.
2. Flatten your back, lift your chest and take the slack out of the bar.
3. Push the floor apart and stand up, keeping the bar close.
4. Lower the bar under control the same way.

Form cues

• Keep your knees in line with your toes.
• Keep your torso fairly upright.
• Keep the bar against your legs.

Common mistakes

• Letting the knees cave in.
• Lifting the hips before the bar leaves the floor.

Set up. Stand inside a trap bar with your feet about hip width apart. Hinge down and grip the handles at their middle.

1. Flatten your back and lift your chest.
2. Push the floor away with your legs and stand up tall.
3. Lower the bar by sitting the hips back and bending the knees together.

Form cues

• Keep your arms long and relaxed.
• Stand straight up between the handles.
• Brace before each rep.

Common mistakes

• Rounding the back at the bottom.
• Leaning back at the top.

Set up. Stand on a low, stable platform or plates with the bar over the middle of your feet. Hinge down and grip the bar just outside your knees.

1. Bring your shins to the bar, flatten your back and lift your chest.
2. Push the floor away and stand up, keeping the bar close.
3. Lower under control back to the floor.

Form cues

• Keep your back flat at the lower start.
• Keep the bar against your legs.
• Use less weight than your normal deadlift.

Common mistakes

• Rounding the back to reach the lower bar.
• Using a platform that wobbles.

Take care. Start light: the deeper start makes holding a flat back harder.

Set up. Stand with the bar over the middle of your feet, feet about hip width apart. Grip the bar just outside your legs with a flat back and arms straight.

1. Lift the bar off the floor as in a deadlift, keeping it close.
2. As it passes mid-thigh, extend your hips, knees and ankles explosively.
3. Pull yourself under the bar and turn your elbows forward to catch it on the front of your shoulders.
4. Catch in a partial squat, then stand up and lower the bar under control.

Form cues

• Keep the bar close all the way up.
• Let the hips do the work, not the arms.
• Fast elbows into the catch.

Common mistakes

• Pulling early with the arms.
• Letting the bar swing away from the body.

Take care. This is a technical lift: learn it with a qualified coach and light weight, and use bumper plates on a suitable floor.

Set up. Stand tall holding the bar at your thighs with an overhand grip just outside your legs. Hinge slightly so the bar slides to just above your knees.

1. Keep the bar close and the back flat in the hang position.
2. Extend your hips, knees and ankles explosively.
3. Pull under the bar and turn the elbows forward to catch it on the front of your shoulders.
4. Stand up, then lower the bar to the thighs under control.

Form cues

• Stay over the bar until the hips drive.
• Keep the arms relaxed until the pull under.
• Catch with high elbows.

Common mistakes

• Swinging the bar out in front.
• Catching with low elbows so the wrists take the load.

Take care. Learn this lift with a qualified coach and light weight before loading it.

Set up. Stand with the bar on the front of your shoulders, hands just outside shoulder width and feet hip width apart.

1. Dip a short way by bending the knees, keeping the torso upright.
2. Drive up through the legs and use that drive to press the bar overhead.
3. Lock out with the bar over the middle of your feet.
4. Lower under control to the shoulders, bending the knees slightly to absorb it.

Form cues

• Keep the dip short and straight down.
• Drive with the legs, finish with the arms.
• Keep the ribs down.

Common mistakes

• Dipping by pushing the hips back.
• Pressing the bar forward instead of up.

Set up. Stand with your feet together, holding a dumbbell in each hand or one at your chest.

1. Take a wide step out to the side.
2. Bend the stepping knee and sit the hips back, keeping the other leg straight.
3. Push off the bent leg to return to standing.
4. Alternate sides or finish one side first.

Form cues

• Keep both feet pointing forward.
• Keep the heel of the bent leg down.
• Keep the chest up.

Common mistakes

• Letting the bent knee cave inward.
• Rounding the back.

Set up. Stand tall with a dumbbell in each hand.

1. Step one foot back and across behind the other.
2. Lower the back knee toward the floor.
3. Push through the front foot to return.
4. Alternate sides or finish one side first.

Form cues

• Keep the hips facing forward.
• Keep the front knee over the foot.
• Move with control.

Common mistakes

• Twisting the hips.
• Stepping so far across you lose balance.

Set up. Stand with your feet very wide, toes turned slightly out, hands in front for balance.

1. Shift your weight to one side and squat down on that leg.
2. Keep the other leg straight with its toes pointing up.
3. Push back up to the middle.
4. Alternate sides.

Form cues

• Keep the bent leg's heel down.
• Keep the chest up.
• Go only as deep as you control.

Common mistakes

• Letting the bent knee cave inward.
• Rounding the back to get lower.

Set up. Get into a push-up position with straight arms and your body in a straight line.

1. Drive one knee toward your chest.
2. Switch legs, bringing the other knee in as the first goes back.
3. Keep alternating for the target time.

Form cues

• Keep the hips low.
• Keep the shoulders over the hands.
• Go slower to keep good form.

Common mistakes

• Bouncing the hips up.
• Letting the shoulders drift back.