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Please read our guidelines section before attempting any of our free weight thigh exercises. Click on the images to enlarge.

Free Weight Thigh Exercises and Technique Guide | Free Weight Thigh Workout Routines

You can find some very useful information about the quadricep muscles here. Guide to the quadricep muscles.

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Barbell Bench Squat - The barbell bench squats are a strong, controlled and supported exercise designed to increase mass, power and strength of the quadricep muscles. This exercise includes three technique descriptions. Read more about the barbell bench squat

Straight Barbell Bench Squat Starting Straight Barbell Bench Squat Finishing Close Barbell Bench Squat Starting Close Barbell Bench Squat Finishing
Straight Technique Starting Straight Technique Finishing Close Technique Starting Close Technique Finishing
Wide Barbell Bench Squat Starting Wide Barbell Bench Squat Finishing
Wide Technique Starting Wide Technique Finishing

Barbell Bulgarian Deep Squats - The barbell bulgarian deep squats are a very strong, controlled and isolated free weight thigh exercise designed using a technique for building muscle mass, size and strength of the quadriceps. Read more about the barbell bulgarian deep squats

Barbell Bulgarian Deep Squats Starting Barbell Bulgarian Deep Squats Finishing
Starting Finishing

Barbell Bulgarian Squats - The barbell bulgarian squats are another strong, single leg exercise designed using a strong, isolated free weight exercise for building size, strength and mass of the quadricep muscles. Read more about the barbell bulgarian squats

Barbell Bulgarian Squats Starting Barbell Bulgarian Squats Finishing
Starting Finishing

Barbell Crossed Arm Wall Deep Squats - The barbell crossed arm wall deep squats are an advanced, powerful and supported free weight exercise designed to increase mass, size and strength of the quadricep muscles. This exercise includes three technique descriptions. Read more about the barbell crossed arm wall deep squats

Close Barbell Crossed Arm Wall Deep Squats Starting Close Barbell Crossed Arm Wall Deep Squats Finishing Straight Barbell Crossed Arm Wall Deep Squats Starting Straight Barbell Crossed Arm Wall Deep Squats Finishing
Close Technique Starting Close Technique Finishing Straight Technique Starting Straight Technique Finishing
Wide Barbell Crossed Arm Wall Deep Squats Starting Wide Barbell Crossed Arm Wall Deep Squats Finishing
Wide Technique Starting Wide Technique Finishing

Barbell Crossed Arm Wall Squats - The barbell crossed arm wall squats are a slightly easier variation of the previous exercise using a technique designed to increase mass, size and strength of the quads. This exercise includes three technique descriptions. Read more about the barbell crossed arm wall squats

Close Crossed Arm Wall Squats Starting Close Crossed Arm Wall Squats Finishing Straight Crossed Arm Wall Squats Starting Straight Crossed Arm Wall Squats Finishing
Close Technique Starting Close Technique Finishing Straight Technique Starting Straight Technique Finishing
Wide Crossed Arm Wall Squats Starting Wide Crossed Arm Wall Squats Finishing
Wide Technique Starting Wide Technique Finishing

Barbell Decline Forward Lunges - The barbell decline forward lunges are a strong, controlled technique driven exercise designed to focus on building muscle mass, size and strength. This exercise includes two technique descriptions. Read more about the barbell decline forward lunges

Alt Decline Barbell Forward Lunges Starting Alt Decline Barbell Forward Lunges Finishing Same Decline Barbell Forward Lunges Starting Same Decline Barbell Forward Lunges Finishing
Alt Technique Starting Alt Technique Finishing Same Technique Starting Same Technique Finishing

Barbell Decline Rear Lunge - The barbell decline rear lunges are another strong, controlled full motion technique driven exercise designed to increase mass, size and strength of the quadricep muscles. This exercise includes two technique descriptions. Read more about the barbell decline rear lunges

Alt Barbell Decline Rear Lunges Starting Alt Barbell Decline Rear Lunges Finishing Same Decline Barbell Rear Lunges Starting Same Decline Barbell Rear Lunges Finishing
Alt Technique Starting Alt Technique Finishing Same Technique Starting Same Technique Finishing

Barbell Decline Rear Static Lunges - The barbell decline rear static lunges are a strong, controlled and isolated exercise using a powerful technique designed to increase mass, size and strength to the quadricep muscles. Read more about the barbell decline rear static lunges

Barbell Decline Rear Static Lunges Starting Barbell Decline Rear Static Lunges Finishing
Starting Finishing

Barbell Deep Squat - The barbell deep squats are a strong, powerful, free standing exercise designed to increase overall mass, size and strength of both the quadricep and glute muscles. This exercise includes three technique descriptions. Read more about the barbell deep squat

Straight Barbell Deep Squat Starting Straight Barbell Deep Squat Finishing Close Barbell Deep Squat Starting Close Barbell Deep Squat Finishing
Straight Technique Starting Straight Technique Finishing Close Technique Starting Close Technique Finishing
Wide Barbell Deep Squat Starting Wide Barbell Deep Squat Finishing
Wide Technique Starting Wide Technique Finishing

Barbell Fitness Ball Crossed Arm Deep Squats - The first of our fitness ball, free weight thigh exercises uses a strong, technique and powerful grip position for building overall muscle mass, size and strength. The fitness ball will provide great lower back support. This exercise includes three technique descriptions. Read more about the barbell fitness ball crossed arm deep squats

Close Crossed Arm Fitness Ball Deep Squats Starting Close Crossed Arm Fitness Ball Deep Squats Finishing Straight Crossed Arm Fitness Ball Deep Squats Starting Straight Crossed Arm Fitness Ball Deep Squats Finishing
Close Technique Starting Close Technique Finishing Straight Technique Starting Straight Technique Finishing
Wide Crossed Arm Fitness Ball Deep Squats Starting Wide Crossed Arm Fitness Ball Deep Squats Finishing
Wide Technique Starting Wide Technique Finishing

Barbell Fitness Ball Crossed Arm Squats - This exercise is similar to the previous exercise using a slightly easier technique designed to focus o just the quadricep muscles building mass, size and strength. This exercise includes three technique instructions. Read more about the barbell fitness ball crossed arm squats

Close Barbell Fitness Ball Crossed Arm Squats Starting Close Barbell Fitness Ball Crossed Arm Squats Finishing Straight Barbell Fitness Ball Crossed Arm Squats Starting Straight Barbell Fitness Ball Crossed Arm Squats Finishing
Close Technique Starting Close Technique Finishing Straight Technique Starting Straight Technique Finishing
Wide Barbell Fitness Ball Crossed Arm Squats Starting Wide Barbell Fitness Ball Crossed Arm Squats Finishing
Wide Technique Starting Wide Technique Finishing

Barbell Fitness Ball Zercher Deep Squats - The barbell fitness ball zercher deep squats are another strong, powerful exercise using a fitness ball to provide back support and a strong technique designed to increase mass, size and strength. This exercise includes three technique descriptions. Read more about the barbell fitness ball zercher deep squats

Close Barbell Fitness Ball Zercher Deep Squats Starting Close Barbell Fitness Ball Zercher Deep Squats Finishing Straight Barbell Fitness Ball Zercher Deep Squats Starting Straight Barbell Fitness Ball Zercher Deep Squats Finishing
Close Technique Starting Close Technique Finishing Straight Technique Starting Straight Technique Finishing
Wide Barbell Fitness Ball Zercher Deep Squats Starting Wide Barbell Fitness Ball Zercher Deep Squats Finishing
Wide Technique Starting Wide Technique Finishing

Barbell Fitness Ball Zercher Squats - The barbell fitness ball zercher squats are a slightly easier variation of the previous exercise designed using a simpler technique to focus on building mass, size and strength of the quads. This exercise includes three technique descriptions. Read more about the barbell fitness ball zercher squats

Close Fitness Ball Barbell Zercher Squats Starting Close Fitness Ball Barbell Zercher Squats Finishing Straight Fitness Ball Barbell Zercher Squat Starting Straight Fitness Ball Barbell Zercher Squat Finishing
Close Technique Starting Close Technique Finishing Straight Technique Starting Straight Technique Finishing
Wide Fitness Ball Barbell Zercher Squats Starting Wide Fitness Ball Barbell Zercher Squats Finishing
Wide Technique Starting Wide Technique Finishing

Barbell Forward Lunges - The barbell forward lunges are another strong, free standing exercise designed using a full length technique for building mass, size and strength of the quadricep muscles. This exercise contains two technique descriptions. Read more about the barbell forward lunges

Alt Barbell Forward Lunges Starting Alt Barbell Forward Lunges Finishing Same Barbell Forward Lunges Starting Same Barbell Forward Lunges Finishing
Alt Technique Starting Alt Technique Finishing Same Technique Starting Same Technique Finishing

Barbell Frog Squat - The barbell frog squats are a strong, free weight thigh exercise designed using a specific foot position to build and maintain overall muscle mass, size, strength and stretch of the leg muscles. Read more about the barbell frog squat

Barbell Frog Squat Starting Barbell Frog Squat Finishing
Starting Finishing

 

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