Anatomy
44 movements train it
Quads
Not a list of exercises for quads. A ranking of how much of a set each movement actually credits to your quads — a different question, and the one that decides whether your week adds up.
Trains it directly · 35
A full set each. This is where the volume comes from when you are short.
- Adductor Stretch Lunge1.00
- Barbell Back Squat1.00
- Barbell Front Rack Lunge1.00
- Barbell Reverse Lunge1.00
- Barbell Step-Up1.00
- Barbell Walking Lunge1.00
- Belt Squat1.00
- Broad Jump1.00
- Bulgarian Split Squat1.00
- Burpee1.00
- Cossack Squat1.00
- Curtsy Lunge1.00
- DB Front Squat1.00
- DB Lateral Lunge1.00
- DB Reverse Lunge1.00
- DB Split Squat1.00
- DB Step-Up1.00
- DB Sumo Squat1.00
- DB Walking Lunge1.00
- Deficit Reverse Lunge1.00
- Front Squat1.00
- Goblet Squat1.00
- Hack Squat1.00
- Hex Bar Deadlift1.00
- Leg Extension1.00
- Leg Press1.00
- Pendulum Squat1.00
- Reverse Lunge1.00
- Sissy Squat1.00
- Split Squat1.00
- Step-Up1.00
- Sumo Deadlift1.00
- V-Squat1.00
- Walking Lunge1.00
- Wall Sit1.00
Trains it on the way past · 9
Partial credit, and the reason most people’s totals are higher than they think. The number is the share of one set.
How much quads wants
8
MEV
18
MAV
22
MRV
Weighted sets per week: the least that grows it, the productive window, and the ceiling. Add the shares above until you land inside the band — how the landmarks work.
The heaviest hitter here is Adductor Stretch Lunge at a full set. Heatwayve totals all of this for you, every week, from the sets you logged. Open the app.