Exos | Formerly Core Performance

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Quadriceps

Movements

Overhead Squat (Dowel)

This strength building movement will work your glutes, quads, hamstrings and back.

Movements

Heel to Butt - Moving Forward with Arm Reach

This movement is an effective way to stretch out the quads.

Movements

Lateral Squat

The Lateral Squat helps to stretch the muscles on the inside of you thigh and hips.

Movements

Forward Lunge - Dumbbell

This movement will develop strength and power in your legs.

Movements

Front Squat - Barbell

Learn how to perform this movement properly to avoid injury and build strength in your quads, glutes and hamstrings.

Movements

Squat - Front to Press Dumbbell

This exercise will work your total body from your shoulders to your glutes, hamstring and quads.

Movements

Rope Stretch - Quadriceps / Hip Flexor

This active isolated stretch movement will effectively stretch your quadriceps and hip flexor.

Movements

Quad / Hip Flexor Stretch - Kneeling - Endurance

This stretch is a great way to lengthen the muscles in the front part of your thigh.

Movements

Quad / Hip Flexor Stretch - Half Kneeling with Back Foot Elevated

This movement is an effective way to stretch the often neglected upper thigh and front hip.

Movements

Lateral Lunge - Step & Return

This exercise will lengthen and strengthen your glutes, groin, hamstrings, and quads.

Movement

Squats Done Right

The squat is an essential movement in nearly every training program. Problem is, most people do it all wrong.

Movements

Split Squat - Back Foot Up - Tennis

This movement will build strength and stability in your glutes, hamstrings and quads.

Movements

Quad / Hip Flexor Stretch - Sidelying - Tennis

This movement stretches out muscles commonly become tight.

Movements

Wall Sits

Wall sits will give your quads a real challenge.

Movements

Mini Band Squat

This mini band exercise can help reduce aches and pains and improve your squatting mechanics.

Movements

Squat - Single Leg Balance

The Single Leg Balance Squat will work your glutes, quads and hamstring.

Movements

Quad/Hip Flexor Stretch - Sidelying

This movement is an effective way to stretch out your quadriceps and hip flexors.

Movements

Foam Roll - Quad / Hip Flexor - Endurance

This movement can be a little bit painful, especially for those that put their quads and hip flexors under a lot of stress.

Recovery

Stronger Thighs, Healthier Knees

Sorry, having arthritic knees is no longer an excuse for skipping training sessions.

Movement

Master the World's Greatest Stretch

The elbow-to-instep stretch is renowned for good reason: It improves flexibility in your hips, thighs, lower back and groin.