Movement guide
Vastus lateralis
The large outer-thigh muscle contributes to knee extension.
These movements train the quadriceps together.
01
Front squat
Compound · Barbell
Also works
Other quadriceps, gluteus maximus, adductors; trunk stabilizers
How to perform +
Hold the bar in a secure front rack. Sit down between your hips while keeping the torso braced. Drive through the feet to stand.
Keep your elbows lifted and knees tracking with your toes.
Example volume · 3–4 sets × 4–8 reps
02
Leg extension
Isolation · Machine
Also works
Rectus femoris, vastus medialis, vastus intermedius
How to perform +
Align the machine axis with your knee. Extend your legs through a comfortable range and lower gradually.
Use controlled movement without kicking or bouncing.
Example volume · 2–3 sets × 10–15 reps