Quads and hamstrings

quads and hamstrings anatomy

Quadriceps muscles, commonly known as "quads," play a significant role in the movement and propulsion of the lower body.

Located at the front of the thigh are the quadriceps muscles, and they consist of 4 major muscles. Knee flexion and extension are mainly controlled by these muscles.

On the other hand, hamstrings are located at the back of your thigh and they consist of three major muscles:

  • Semitendinosus.
  • Semimembranosus.
  • Biceps femoris.

These muscles are responsible for your hip and knee movements. Any movement that requires you to move your legs or bend (eg. squatting or walking) requires hamstring muscles.

The best exercises for quads and hamstrings


Sample workout



Bulgarian split squats

Step-ups (each leg)

Leg press

Walking lunges

Sets x reps for weight management

3 x 15

3 x 15

2 x 25

2 x 25

1 x 100

Sets x reps for bodybuilding

3 x 12

3 x 12

4 x 10

4 x 10

3 x 16