Your quad muscles will perform knee extensions and hip flexions. Machine exercises can be included.
Quad muscle exercises will involve squats, leg presses, machine squats, lunges, step exercises, as well as leg extensions.
If you don’t have a squat rack then try the following exercises (obviously many will involve to some degree, the hamstrings, glutes, adductors as well):
BB back squats, BB front squats, sissy squats, Smith machine squats, DB squats, one-legged squats, jump squats, Zecher squats (without a rack, you will have to use free BB with weights)
leg presses, one-legged leg press, machine hack squats.
lunges, walking lunges with weights (DBs or BBs), back lunge, split leg lunges, steps ups, diagonal step ups
machine leg extensions, cable leg extensions[/color]
