Outer quad exercises
79 exercises that work the outer thigh (vastus lateralis), easiest first.
At home or with basic kit 62
- Prone Quadriceps Stretch Beginner friendly · No equipment
- Prone Quadriceps Stretch with Strap Beginner friendly · Resistance Band
- Wall-Supported Quadriceps Stretch Beginner friendly · Wall / Door Frame
- Bodyweight Squat Beginner friendly · No equipment
- Lateral Walk Beginner friendly · No equipment
- Light Leg Tapping Drill Beginner friendly · No equipment
- Resistance Band Lateral Walk Beginner friendly · Resistance Band
- Slow Defensive Slide Beginner friendly · No equipment
- Standing Quadriceps Stretch Beginner friendly · No equipment
- Isometric Squat Hold Beginner friendly · No equipment
- Kettlebell Goblet Squat Beginner friendly · Kettlebell
- Narrow Squat Beginner friendly · No equipment
- Prone Quadriceps Stretch — Heel to Glute Beginner friendly · No equipment
- Resistance Band Front Squat Beginner friendly · Resistance Band
- Resistance Band Monster Walk Beginner friendly · Resistance Band
- Resistance Band Squat Beginner friendly · Resistance Band
- Static Lateral Lunge Beginner friendly · No equipment
- Stationary Pivot Drill Beginner friendly · No equipment
- Wall Sit Beginner friendly · Wall / Door Frame
- BOSU Ball Lateral Step-Up — Slow Tempo Some experience helps · BOSU Ball
- Lateral Footwork Drill Some experience helps · No equipment
- Lateral Shuffle Some experience helps · No equipment
- Lateral Shuffle — Stop on Whistle Some experience helps · No equipment
- Leg Conditioning Strike Some experience helps · No equipment
- Resistance Band Monster Walk with Squat Some experience helps · Resistance Band
- Sandbag Squat Some experience helps · Sandbag
- Squat Jump Some experience helps · No equipment
- Standing Quadriceps Stretch with Forward Lean Some experience helps · No equipment
- Box-Out and Pivot Some experience helps · No equipment
- Carioca Some experience helps · No equipment
- Deceleration Mechanics Drill Some experience helps · No equipment
- Defensive Slide — Lateral Some experience helps · No equipment
- Kettlebell Front Squat Some experience helps · Kettlebell
- Lateral Hurdle Hop Some experience helps · Mini Hurdles
- Lateral Recovery Lunge with Reach Some experience helps · No equipment
- Reactive Jump — Auditory Signal Some experience helps · No equipment
- Sprint Start — from Standing Some experience helps · No equipment
- Agility Ladder Side Shuffle Some experience helps · Agility Ladder
- BOSU Ball Lateral Step-Up Some experience helps · BOSU Ball
- Box-Out and Sprint Some experience helps · No equipment
- Heavy Leg Conditioning — Graduated Intensity Some experience helps · No equipment
- Jump Lunge Some experience helps · No equipment
- Lateral Box Jump Some experience helps · Plyo Box / Step Platform
- Lateral Shuffle and Touch Some experience helps · No equipment
- Sissy Squat Some experience helps · No equipment
- Skater Jump Some experience helps · No equipment
- BOSU Ball Lateral Step-Up with Knee Drive Advanced · BOSU Ball
- Defensive Slide to Sprint Advanced · No equipment
- Lateral Shuffle — Stop + Direction Reverse on Cue Advanced · No equipment
- Recovery Lunge at Full Stretch Advanced · No equipment
- Resistance Band Single Leg Squat Advanced · Resistance Band
- Reverse Nordic Curl Advanced · No equipment
- Single Leg Lateral Hop Advanced · No equipment
- Sprinting Advanced · No equipment
- Full Sprint to Hard Stop Advanced · No equipment
- Kettlebell Overhead Squat Advanced · Kettlebell
- Reactive Jump — Forward/Backward/Lateral on Cue Advanced · No equipment
- Single Leg Box Jump Advanced · Plyo Box / Step Platform
- Sprint Start — from Prone Advanced · No equipment
- Downhill Sprint — Steep Grade (8–10%) Expert · Hill / Slope
- Single Leg Depth Jump Expert · Plyo Box / Step Platform
- Sprint Start — from Various Positions (random) Expert · No equipment
With gym equipment 17
- Leg Extension Beginner friendly · Leg Extension Machine
- Single Leg Extension Beginner friendly · Leg Extension Machine
- Cycling — Stationary Beginner friendly · Stationary Bike
- Leg Press Beginner friendly · Leg Press Machine
- Narrow Stance Leg Press Beginner friendly · Leg Press Machine
- Cycling — Outdoor Some experience helps · Bicycle
- Hack Squat Machine Some experience helps · Hack Squat Machine
- Barbell Back Squat Some experience helps · Barbell, Squat Rack
- Hill Cycling Some experience helps · Bicycle, Hill / Slope
- Isometric Squat Against Pins Some experience helps · Squat Rack
- Barbell Hack Squat Advanced · Barbell
- Cycling Intervals Advanced · Stationary Bike
- Sled Low Push Advanced · Sled
- Spin Class Advanced · Stationary Bike
- Barbell Front Squat Advanced · Barbell, Squat Rack
- Barbell Pause Squat Advanced · Barbell, Squat Rack
- Barbell Jump Squat Expert · Barbell