Quadríceps
Extensão do joelho e trabalho de pernas dominante em agachamento.
Exercícios para o Quadríceps
- 180 Jump TurnsPrincipal · Peso corporal
- 4 Corners CurtsyPrincipal · Peso corporal
- 4 Corners Side StepPrincipal · Peso corporal
- 4 Reverse Lunge and 4 Side TapsPrincipal · Peso corporal
- 45 Degrees Step OutPrincipal · Peso corporal
- Alternate Front Kick in PlacePrincipal · Peso corporal
- Alternating Step OutPrincipal · Peso corporal
- Assisted Bulgarian Split SquatPrincipal · Peso corporal
- Assisted Pistol SquatsPrincipal · Peso corporal
- Back and Forward Leg SwingsPrincipal · Peso corporal
- Back Forward Leg SwingsPrincipal · Peso corporal
- Balance Board (Version 2)Principal · Máquina
- Balance Board Lateral SquatPrincipal · Máquina
- Ball Headlock SquatPrincipal · Peso corporal
- Balloon DrillPrincipal · Peso corporal
- Leg press com elásticoPrincipal · Máquina
- Band Single Leg Split SquatPrincipal · Elástico
- Band Spanish Split SquatPrincipal · Elástico
- Band Spanish Split Squat FemalePrincipal · Elástico
- Barbell Bench Lateral Step-UpPrincipal · Barra
- Agachamento no banco com barraPrincipal · Barra
- Agachamento no caixote com barraPrincipal · Barra
- Barbell Bulgarian Split SquatPrincipal · Barra
- Barbell Bulgarian Split Squat Left Front-Back ViewPrincipal · Barra
- Barbell Bulgarian Split Squat Left Side ViewPrincipal · Barra
- Arranco e arremesso com barraPrincipal · Barra
- Barbell Clean and Jerk Split SquatPrincipal · Barra
- Barbell Clean-Grip Front SquatPrincipal · Barra
- Barbell Curtsy LungesPrincipal · Barra
- Agachamento frontal no banco com barraPrincipal · Barra
- Barbell Front Chest Bench SquatPrincipal · Barra
- Barbell Front Chest LungesPrincipal · Barra
- Agachamento frontal com barraPrincipal · Barra
- Barbell Front Lunges with Small PausePrincipal · Barra
- Barbell Front Rack LungePrincipal · Barra
- Barbell Front SquatsPrincipal · Barra
- Barbell Full CleanPrincipal · Barra
- Agachamento completo com barraPrincipal · Barra
- Barbell Full Squat (Back)Principal · Barra
- Barbell Full Squat (with Rack)Principal · Barra
- Agachamento completo com barra (vista lateral)Principal · Barra
- Barbell Full Squat WidePrincipal · Barra
- Agachamento Zercher completo com barraPrincipal · Barra
- Clean suspenso com barraPrincipal · Barra
- Barbell Incline Shoulders Press (Inside Squat Cage)Principal · Barra
- Barbell Jefferson Split SquatPrincipal · Barra
- Barbell Jefferson SquatPrincipal · Barra
- Barbell Jump SquatPrincipal · Barra
- Agachamento ajoelhado com barraPrincipal · Barra
- Barbell Lateral LungesPrincipal · Barra
- Agachamento com barra baixaPrincipal · Barra
- Afundos com barraPrincipal · Barra
- Barbell Lunges on the SpotPrincipal · Barra
- Barbell Muscle CleanPrincipal · Barra
- Barbell Narrow Stance Full SquatPrincipal · Barra
- Barbell Narrow Stance SquatPrincipal · Barra
- Barbell Overhead LungesPrincipal · Barra
- Agachamento acima da cabeça com barraPrincipal · Barra
- Barbell Pause LungePrincipal · Barra
- Power clean com barraPrincipal · Barra
- Barbell Power Clean from BlocksPrincipal · Barra
- Barbell Power JerkPrincipal · Barra
- Barbell Power SnatchPrincipal · Barra
- Barbell Quarter SquatPrincipal · Barra
- Barbell Rear Lunge on BoxPrincipal · Barra
- Barbell Rear LungesPrincipal · Barra
- Barbell Side Split SquatPrincipal · Barra
- Barbell Side Step UpPrincipal · Barra
- Barbell Single Leg Split SquatPrincipal · Barra
- Arranco com barraPrincipal · Barra
- Barbell Snatch BalancePrincipal · Barra
- Arranco a partir de blocos com barraPrincipal · Barra
- Barbell Split CleanPrincipal · Barra
- Barbell Split JerkPrincipal · Barra
- Agachamento split com barraPrincipal · Barra
- Barbell Squat Back POVPrincipal · Barra
- Barbell Squat to GrassPrincipal · Barra
- Agachamento com barra e pausa de 2 segundosPrincipal · Barra
- Barbell Step Up Balance on BoxPrincipal · Barra
- Subida ao banco com barraPrincipal · Barra
- Basketball Shot JumpPrincipal · Peso corporal
- Bear CrawlsPrincipal · Peso corporal
- Bench Alternating Step UpsPrincipal · Peso corporal
- Bench Bulgarian Split Squats LeftPrincipal · Peso corporal
- Bench Bulgarian Split Squats RightPrincipal · Peso corporal
- Bent Knee Back to Side KickPrincipal · Peso corporal
- Bent Leg Side Kick (Kneeling)Principal · Peso corporal
- Bodyweight Forward LungePrincipal · Peso corporal
- Bodyweight Knee ThrustPrincipal · Peso corporal
- Bodyweight Knee to Hand TapPrincipal · Peso corporal
- Bodyweight Kneeling Hold to StandPrincipal · Peso corporal
- Bodyweight Kneeling Sissy SquatPrincipal · Peso corporal
- Bodyweight Overhead SquatPrincipal · Peso corporal
- Bodyweight Pulse Forward LungePrincipal · Peso corporal
- Bodyweight Pulse SquatPrincipal · Peso corporal
- Bodyweight Pulse Squat Arms to ChestPrincipal · Peso corporal
- Bodyweight Rear LungePrincipal · Peso corporal
- Bodyweight Squat to Front LegPrincipal · Peso corporal
- Bodyweight Squat to Side LegPrincipal · Peso corporal
- Bodyweight Squat to Side to Front LegPrincipal · Peso corporal
- Bodyweight SquatsPrincipal · Peso corporal
- Bodyweight Squats HoldPrincipal · Peso corporal
- Bodyweight Step-Up on Step BoxPrincipal · Peso corporal
- Bodyweight Wall SquatPrincipal · Peso corporal
- Bouncing Circle DrawPrincipal · Peso corporal
- Box JumpPrincipal · Peso corporal
- Box Jump SquatsPrincipal · Peso corporal
- Bulgarian Split SquatPrincipal · Peso corporal
- Bulgarian Split Squat Bodyweight LeftPrincipal · Peso corporal
- Bulgarian Split Squat Bodyweight RightPrincipal · Peso corporal
- Bulgarian Split Squat Cable Resistance BandPrincipal · Polia
- Bulgarian Split Squat Left Bodyweight Side ViewPrincipal · Peso corporal
- Bulgarian Split Squat Right Bodyweight Side ViewPrincipal · Peso corporal
- Cable Goblet SquatPrincipal · Polia
- Cable Narrow Chair Stand-UpPrincipal · Polia
- Cable Split SquatPrincipal · Polia
- Cable Standing Leg ExtensionPrincipal · Polia
- Cardio LungePrincipal · Peso corporal
- Chair Back Lunge Left Resistance BandPrincipal · Elástico
- Chair Back Lunge Right Resistance BandPrincipal · Elástico
- Chair Bulgarian Split Squats Bodyweight LeftPrincipal · Peso corporal
- Chair Bulgarian Split Squats Bodyweight RightPrincipal · Peso corporal
- Circle Elbow ArmPrincipal · Peso corporal
- Clap Curtsy SquatPrincipal · Peso corporal
- Clap JackPrincipal · Peso corporal
- Corner TouchPrincipal · Peso corporal
- Cossack SquatPrincipal · Peso corporal
- Counterbalanced Skater SquatPrincipal · Peso corporal
- Criss Cross Arms LiftPrincipal · Peso corporal
- Criss Cross JackPrincipal · Peso corporal
- Criss Cross JumpPrincipal · Peso corporal
- Crossed Arms Front Leg KickPrincipal · Peso corporal
- Curtsy Lunge BodyweightPrincipal · Peso corporal
- Curtsy Lunge Slide with TowelPrincipal · Peso corporal
- Curtsy Lunges Resistance BandPrincipal · Elástico
- Curtsy SquatPrincipal · Peso corporal
- Diagonal LungePrincipal · Peso corporal
- Diagonal OpensPrincipal · Peso corporal
- Double Jump SquatPrincipal · Peso corporal
- Double Knee DrivePrincipal · Peso corporal
- Dumbbell Bar Grip Sumo SquatPrincipal · Halteres
- Dumbbell Bench SquatPrincipal · Halteres
- Dumbbell Bulgarian Box Split SquatPrincipal · Halteres
- Agachamento búlgaro com halteresPrincipal · Halteres
- Dumbbell Cossack Squats (Version 2)Principal · Halteres
- Dumbbell Curl Press ExtendPrincipal · Halteres
- Dumbbell Curtsy LungePrincipal · Halteres
- Dumbbell Frog JumpsPrincipal · Halteres
- Dumbbell Front Rack LungePrincipal · Halteres
- Dumbbell Front SquatPrincipal · Halteres
- Dumbbell Goblet 2 Sec Hold SquatPrincipal · Halteres
- Dumbbell Goblet Curtsy LungePrincipal · Halteres
- Dumbbell Goblet Forward LungePrincipal · Halteres
- Dumbbell Goblet Reverse LungePrincipal · Halteres
- Dumbbell Goblet Split SquatPrincipal · Halteres
- Dumbbell Goblet Split Squat Front Foot ElevantedPrincipal · Halteres
- Agachamento goblet com halterPrincipal · Halteres
- Dumbbell Hang Power CleanPrincipal · Halteres
- Dumbbell Jumping SquatPrincipal · Halteres
- Dumbbell Kneeling Hold to Stand Clean GripPrincipal · Halteres
- Dumbbell Kneeling SquatPrincipal · Halteres
- Dumbbell Lunge Alternating on the SpotPrincipal · Halteres
- Dumbbell Lunge PulsePrincipal · Halteres
- Dumbbell Narrow Stance SquatsPrincipal · Halteres
- Dumbbell Offset SquatPrincipal · Halteres
- Arranco unilateral com halterPrincipal · Halteres
- Dumbbell Overhead LungePrincipal · Halteres
- Agachamento com press de halteresPrincipal · Halteres
- Dumbbell Rear LungePrincipal · Halteres
- Dumbbell Rear Lunge from StepPrincipal · Halteres
- Dumbbell Reverse Lunge on the SpotPrincipal · Halteres
- Dumbbell Reverse Lunges PulsesPrincipal · Halteres
- Dumbbell Side Lunge AlternatingPrincipal · Halteres
- Dumbbell Side Lunge Left N RightPrincipal · Halteres
- Dumbbell Side Lunge Single LegPrincipal · Halteres
- Dumbbell Side Squat Side to SidePrincipal · Halteres
- Dumbbell Single Arm Overhead CarryPrincipal · Halteres
- Dumbbell Single Arm Overhead LungePrincipal · Halteres
- Dumbbell Single Leg Split SquatPrincipal · Halteres
- Dumbbell Single Leg SquatPrincipal · Halteres
- Dumbbell Single Leg Squat with Support (Pistol)Principal · Halteres
- Dumbbell Single Leg Step-UpPrincipal · Halteres
- Dumbbell Split SquatPrincipal · Halteres
- Agachamentos com halteresPrincipal · Halteres
- Afundo estático com halteresPrincipal · Halteres
- Subida ao banco com halteresPrincipal · Halteres
- Dumbbell Sumo Squat Off BenchesPrincipal · Halteres
- Dumbbell Supported Sissy SquatPrincipal · Halteres
- Elbow-ExtensionPrincipal · Peso corporal
- Exercise Ball Wall SquatPrincipal · Peso corporal
- Feet Together Barbell SquatsPrincipal · Barra
- Frog JumpsPrincipal · Peso corporal
- Front Squats Dumbbell LowPrincipal · Halteres
- Front Squats Dumbbell Over ShouldersPrincipal · Halteres
- Agachamento frontal com kettlebells sobre os ombrosPrincipal · Kettlebell
- Agachamento goblet com kettlebellPrincipal · Kettlebell
- Hack Squat MachinePrincipal · Máquina
- Agachamento hack na máquinaPrincipal · Máquina
- In and Out SquatsPrincipal · Peso corporal
- In and Out Squats Jump Bodyweight (2)Principal · Peso corporal
- Jump Squats BodyweightPrincipal · Peso corporal
- Jumping LungePrincipal · Peso corporal
- Kettlebell Bulgarian Split Squat RightPrincipal · Kettlebell
- Kettlebell Bulgarian Split Squat Right Side ViewPrincipal · Kettlebell
- Afundo lateral com kettlebellPrincipal · Kettlebell
- Kettlebell Split SquatPrincipal · Kettlebell
- Kettlebell SquatsPrincipal · Kettlebell
- Kettlebell Step-UpPrincipal · Kettlebell
- Kettlebell Suitcase SquatPrincipal · Kettlebell
- Kettlebell Sumo SquatPrincipal · Kettlebell
- Kettlebell Sumo Squat (Version 2)Principal · Kettlebell
- Kettlebell Sumo Squat Off Step BoxPrincipal · Kettlebell
- Kneeling Squat Jumps BodyweightPrincipal · Peso corporal
- Leg press com postura fechadaPrincipal · Máquina
- Leg press com postura normalPrincipal · Máquina
- Leg press com postura larga e altaPrincipal · Máquina
- Leg Press Wide High Stance Behind ViewPrincipal · Máquina
- Extensão de pernas na máquinaPrincipal · Máquina
- Lunge Front KickPrincipal · Peso corporal
- Lunge Pulses BodyweightPrincipal · Peso corporal
- Lunge Reverse with Resistance BandPrincipal · Elástico
- Lunge Rotation Left and Right BodyweightPrincipal · Peso corporal
- Lunge to Knee Drive Left BodyweightPrincipal · Peso corporal
- Lunge to Knee Drive Right BodyweightPrincipal · Peso corporal
- Lunges Alternate Leg with Pause BodyweightPrincipal · Peso corporal
- Lunges Same Leg Side View BodyweightPrincipal · Peso corporal
- Rebounder in & Out from GroundPrincipal · Máquina
- Rebounder in & Out JacksPrincipal · Máquina
- Rebounder Knee JumpsPrincipal · Máquina
- Rebounder Knee PushesPrincipal · Máquina
- Rebounder Light JumpsPrincipal · Máquina
- Resistance Band ClamPrincipal · Elástico
- Resistance Band Kneeling Leg Half CirclePrincipal · Elástico
- Resistance Band Kneeling Leg Half Circle on BenchPrincipal · Elástico
- Resistance Band Reverse Hyper with Stability Ball on Flat BenchPrincipal · Elástico
- Resistance Band SquatPrincipal · Elástico
- Resistance Band Squat JumpPrincipal · Elástico
- Reverse Lunge Left Resistance BandPrincipal · Elástico
- Seated Leg Extension Alternate LegsPrincipal · Peso corporal
- Seated Leg Extension Both LegsPrincipal · Peso corporal
- Seated Leg Extension Single LegPrincipal · Peso corporal
- Side Lunges BodyweightPrincipal · Peso corporal
- Single Leg Incline 45 Degree Leg Press MachinePrincipal · Máquina
- Smith Machine Bulgarian Split SquatPrincipal · Máquina
- Standing Toe TouchPrincipal · Peso corporal
- Star JumpPrincipal · Peso corporal
- Step Up on Chair BodyweightPrincipal · Peso corporal
- Sumo Squat in Between Legs Resistance BandPrincipal · Elástico
- Sumo Squat Over Shoulder Resistance BandPrincipal · Elástico
- Suspension Trainer with Grips Hip BridgePrincipal · Peso corporal
- Suspension Trainer with Grips PikePrincipal · Peso corporal
- Suspension Trainer with Grips Side SquatPrincipal · Peso corporal
- Suspension Trainer with Grips Split SquatPrincipal · Peso corporal
- Tennis Forehand Ground StrokePrincipal · Peso corporal
- Wall Sit BodyweightPrincipal · Peso corporal
- Wall Squat BodyweightPrincipal · Peso corporal
- Wall Squat with Pause BodyweightPrincipal · Peso corporal
- Alternate Leg PullSecundário · Peso corporal
- Alternate Leg RaiseSecundário · Peso corporal
- Alternate Leg Raise with HeadSecundário · Peso corporal
- Alternate Leg Raise with Head UpSecundário · Peso corporal
- Alternate Lying Floor Leg RaiseSecundário · Peso corporal
- Alternate Toe Tap Leg LiftSecundário · Peso corporal
- Alternating Leg LiftsSecundário · Peso corporal
- Alternating Toe TapSecundário · Peso corporal
- Band DeadliftSecundário · Elástico
- Band PullthroughSecundário · Elástico
- Barbell Clean DeadliftSecundário · Barra
- Puxada de arranco com barraSecundário · Barra
- Levantamento terra Coan com barraSecundário · Barra
- Levantamento terra com barraSecundário · Barra
- Barbell Deadlift (Front POV)Secundário · Barra
- Barbell Deadlift (Side POV)Secundário · Barra
- Barbell Deadlift 360 DegreesSecundário · Barra
- Barbell Feet Elevated Figure Four Glute BridgeSecundário · Barra
- Barbell Feet Elevated Glute BridgeSecundário · Barra
- Barbell Feet Elevated Single Leg Glute BridgeSecundário · Barra
- Barbell Feet Elevated Staggered Glute BridgeSecundário · Barra
- Ponte de glúteos com barraSecundário · Barra
- Barbell Glute Bridge (Hands on Bar)Secundário · Barra
- Elevação pélvica com barraSecundário · Barra
- Barbell KAS Glute BridgeSecundário · Barra
- Barbell One Arm Single DeadliftSecundário · Barra
- Barbell One Leg Hip ThrustSecundário · Barra
- Rack pull com barraSecundário · Barra
- Barbell Reverse DeadliftSecundário · Barra
- Barbell Snatch Deadlift Close GripSecundário · Barra
- Levantamento terra de arranco com pegada largaSecundário · Barra
- Barbell Snatch PullSecundário · Barra
- Levantamento terra sumô com barraSecundário · Barra
- Bench Knee TucksSecundário · Peso corporal
- Bodyweight Feet Elevated Figure Four Glute BridgeSecundário · Peso corporal
- Bodyweight Feet Elevated Staggered Glute BridgeSecundário · Peso corporal
- Bodyweight Hip ThrustSecundário · Peso corporal
- Bridge with Alternating Leg RaiseSecundário · Peso corporal
- Pull through na poliaSecundário · Polia
- Captains Chair Leg RaiseSecundário · Máquina
- Captains Chair Straight Leg RaiseSecundário · Máquina
- Celebratory Hip ThrustSecundário · Peso corporal
- Chair Elevated Single Leg Glute BridgeSecundário · Peso corporal
- Chair Feet Elevated Glute BridgeSecundário · Peso corporal
- Chair Frog Feet Elevated Glute Bridge BodyweightSecundário · Peso corporal
- Criss Cross Leg RaisesSecundário · Peso corporal
- Crunch Leg RaiseSecundário · Peso corporal
- Decline Bent Leg Reverse CrunchSecundário · Peso corporal
- DragonflySecundário · Peso corporal
- Levantamento terra com pernas juntas e halteresSecundário · Halteres
- Dumbbell Feet Elevated Figure Four Glute BridgeSecundário · Halteres
- Dumbbell Feet Elevated Glute BridgeSecundário · Halteres
- Dumbbell Feet Elevated Single Leg Glute BridgeSecundário · Halteres
- Dumbbell Feet Elevated Staggered Glute BridgeSecundário · Halteres
- Dumbbell Figure Four Glute BridgeSecundário · Halteres
- Dumbbell Figure Four Hip ThrustSecundário · Halteres
- Dumbbell Glute BridgeSecundário · Halteres
- Elevação pélvica com halterSecundário · Halteres
- Dumbbell Hip Thrust (Version 2)Secundário · Halteres
- Dumbbell Single Leg Glute BridgeSecundário · Halteres
- Dumbbell Single Leg Hip ThrustSecundário · Halteres
- Dumbbell Single Leg Single Arm DeadliftSecundário · Halteres
- Dumbbell Staggered Glute BridgeSecundário · Halteres
- Dumbbell Staggered Hip ThrustSecundário · Halteres
- Dumbbell Step-Up with Knee RaiseSecundário · Halteres
- Dumbbell V-UpSecundário · Halteres
- Flat Knee RaiseSecundário · Peso corporal
- Flutter KicksSecundário · Peso corporal
- Glute Bridge with Abduction BodyweightSecundário · Peso corporal
- Hanging Knee RaisesSecundário · Peso corporal
- Hanging Leg RaisesSecundário · Peso corporal
- Hollow HoldSecundário · Peso corporal
- JackknivesSecundário · Peso corporal
- Kettlebell Glute BridgeSecundário · Kettlebell
- Kettlebell Hip ThrustsSecundário · Kettlebell
- Elevação pélvica com kettlebell no bancoSecundário · Kettlebell
- Kettlebell Sumo DeadliftSecundário · Kettlebell
- Leg Lift CirclesSecundário · Peso corporal
- Leg Raises (Straight Legs)Secundário · Peso corporal
- Lying Leg RaiseSecundário · Peso corporal
- Resistance Band Glute BridgeSecundário · Elástico
- Resistance Band Glute Bridge (Version 2)Secundário · Elástico
- Resistance Band Glute Bridge AbductionSecundário · Elástico
- Resistance Band Hip Thrust (Version 2)Secundário · Elástico
- Resistance Band Hip Thrusts on KneesSecundário · Elástico
- Resistance Band Lying Bent Knee RaiseSecundário · Elástico
- Resistance Band Lying Leg RaiseSecundário · Elástico
- Resistance Band One Leg Glute BridgeSecundário · Elástico
- Reverse CrunchSecundário · Peso corporal
- Reverse Crunch with Kick OutSecundário · Peso corporal
- Scissors KickSecundário · Peso corporal
- Seated Flutter KicksSecundário · Peso corporal
- Levantamento terra com uma kettlebellSecundário · Kettlebell
- Standing Side Leg RaisesSecundário · Peso corporal
- Suspension Trainer with Grips Hanging Knees to ElbowsSecundário · Peso corporal
- Suspension Trainer with Grips Hanging Leg Hip RaiseSecundário · Peso corporal
- Suspension Trainer with Grips Hanging Straight Leg Hip RaiseSecundário · Peso corporal
- Suspension Trainer with Grips Knee Tuck RowSecundário · Peso corporal
- Suspension Trainer with Grips Pull ThroughSecundário · Peso corporal
- Levantamento terra com barra hexagonalSecundário · Barra
- Wheels to HeavenSecundário · Peso corporal
- Wheels to ToesSecundário · Peso corporal
- All Fours Quad StretchPrincipal · Peso corporal
- Alternate Sprinter LungePrincipal · Peso corporal
- Bulgarian Split Squat StretchPrincipal · Peso corporal
- Crescent Moon PosePrincipal · Peso corporal
- Crescent Moon Pose Quad StretchPrincipal · Peso corporal
- Crescent Moon Pose Quad Stretch with BlockPrincipal · Peso corporal
- Crossover Kneeling Hip Flexor StretchPrincipal · Peso corporal
- Exercise Ball Hip Flexor StretchPrincipal · Peso corporal
- Exercise Ball Seated Quad StretchPrincipal · Peso corporal
- Intermediate Hip Flexor and Quad StretchPrincipal · Peso corporal
- Kneeling Hip Flexor StretchPrincipal · Peso corporal
- Lying Hip Flexor StretchPrincipal · Peso corporal
- Lying Quadriceps StretchPrincipal · Peso corporal
- Lying Side Quadriceps StretchPrincipal · Peso corporal
- Plyo Side Lunge StretchPrincipal · Peso corporal
- Runner StretchPrincipal · Peso corporal
- Standing Quadriceps StretchPrincipal · Peso corporal
- Standing Quadriceps Stretch Side AnglePrincipal · Peso corporal
- 3 Leg Chaturanga PoseSecundário · Peso corporal
- 3 Leg Dog PoseSecundário · Peso corporal
- Alternating Leg Downward DogSecundário · Peso corporal
- Bicycle Air LegsSecundário · Peso corporal
- Circles Knee StretchSecundário · Peso corporal
- Crow PoseSecundário · Peso corporal
- Downward Dog SprintSecundário · Peso corporal
- Downward Dog Toe to HeelSecundário · Peso corporal
- Downward Dog with Fingers Facing FeetSecundário · Peso corporal
- Extended Side AngleSecundário · Peso corporal
- Extended Side Angle PoseSecundário · Peso corporal
- Extended Side Angle Pose with BlockSecundário · Peso corporal
- Gate Pose Variation Arm Extended on SideSecundário · Peso corporal
- Half Monkey PoseSecundário · Peso corporal
- Leg Extended Stretch on BenchSecundário · Peso corporal
- 4 Punches Side SquatPrincipal · Peso corporal
- Assault Airbike Fast SpeedPrincipal · Máquina
- Assault Airbike Normal SpeedPrincipal · Máquina
- Assault Airbike Sprint SpeedPrincipal · Máquina
- Briskly WalkingPrincipal · Peso corporal
- Briskly Walking (360 Degrees)Principal · Peso corporal
- BurpeePrincipal · Peso corporal
- Burpee SquatPrincipal · Peso corporal
- Butt KicksPrincipal · Peso corporal
- Butt Kicks SlowPrincipal · Peso corporal
- Dumbbell BurpeePrincipal · Halteres
- Fast FeetPrincipal · Peso corporal
- Gym Elliptical Machine Fast SpeedPrincipal · Máquina
- Gym Elliptical Machine Normal SpeedPrincipal · Máquina
- Gym Elliptical Machine Sprint SpeedPrincipal · Máquina
- Half BurpeesPrincipal · Peso corporal
- High KneesPrincipal · Peso corporal
- JoggingPrincipal · Peso corporal
- Jump Rope Alternating FootPrincipal · Peso corporal
- Jump Rope Basic JumpPrincipal · Peso corporal
- Jump Rope Double BouncePrincipal · Peso corporal
- Jumping JackPrincipal · Peso corporal
- Rebounder High Knee RunsPrincipal · Máquina
- RunningPrincipal · Peso corporal
- Ski Ergometer Cross Country Ski Jump Squat PullPrincipal · Máquina
- Ski Ergometer Cross Country Ski Reverse Lunge PullPrincipal · Máquina
- Ski Ergometer Cross Country Ski Squat Pull Half CirclesPrincipal · Máquina
- Ski Ergometer Cross Country Ski Squat Wide Lat PullPrincipal · Máquina
- SkippingPrincipal · Peso corporal
- Stationary Exercise BikePrincipal · Máquina
- Stepmill Machine StepsPrincipal · Máquina
- Suspension Trainer with Grips Mountain ClimberPrincipal · Peso corporal
- Treadmill JoggingPrincipal · Máquina
- Treadmill RunningPrincipal · Máquina
- Treadmill WalkPrincipal · Máquina
- WalkingPrincipal · Peso corporal
- Walking FastPrincipal · Peso corporal
- Double Punch Front Leg LiftSecundário · Peso corporal
- Gym Rowing Machine Fast SpeedSecundário · Máquina
- Gym Rowing Machine Normal SpeedSecundário · Máquina
- Gym Rowing Machine Sprint SpeedSecundário · Máquina
Como treinar
Treine Quadríceps com 2–4 dos movimentos acima. Cubra ângulos diferentes, faça 2–4 séries de 6–15 repetições e aumente a carga ao longo do tempo. Combine os levantamentos principais com movimentos auxiliares para um desenvolvimento completo.
Abrir o planejador →Perguntas frequentes — Quadríceps
Quais são os melhores exercícios para Quadríceps?
180 Jump Turns, 4 Corners Curtsy, 4 Corners Side Step e 4 Reverse Lunge and 4 Side Taps estão entre os exercícios mais eficazes para Quadríceps. Combine um movimento composto pesado com um ou dois exercícios auxiliares para treinar Quadríceps em toda a amplitude.
Com que frequência treinar Quadríceps?
Treinar Quadríceps duas a três vezes por semana, com cerca de 10–20 séries difíceis no total, funciona bem para a maioria. Deixe cerca de 48 horas entre sessões exigentes para o músculo recuperar e crescer.
Músculos relacionados
Glúteos
Extensão e abdução da anca: hip thrust, pontes e agachamentos.
Posteriores da coxa
Dobradiças de anca e flexão do joelho para a parte posterior da coxa.
Adutores
Face interna da coxa: adução, agachamentos largos e afundos laterais.
Abdutores
Anca externa: abdução para estabilidade e um trem inferior equilibrado.
Panturrilhas
Extensão do tornozelo e estabilidade da perna inferior.
Tibial anterior
Frente da canela: dorsiflexão para a saúde do joelho e pernas equilibradas.