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Bench · Quad

3 bench quad exercises

Movements in Handler's library that train the quadriceps as a primary muscle and use bench. Sorted by difficulty; 1 are beginner-friendly. Each page has form cues, mistakes, programming ranges by goal, and joint modifications.

Page updated Handler exercise library
Exercises
3
With video demo
3
Bodyweight
0
Timed holds/intervals
0

Where to start

How to train your quads with a bench

A bench gives your quads two jobs: a target to squat down to, and a place to rest your back foot for split squats. Both work the quads and glutes, and both only need a bench and a pair of dumbbells.

Start with the box squat to learn depth, then move to the Bulgarian split squat, the harder of the two. Step-ups and the front-foot-elevated split squat also use a bench or box; Handler's library lists them under box exercises.

  1. 01
    Dumbbell Box SquatDumbbell + Bench · Beginner

    Sit back to the bench, pause lightly, then drive up. The easiest way to learn a consistent squat depth.

  2. 02
    Dumbbell Bulgarian Split SquatDumbbell + Bench · Intermediate

    Back foot on the bench, dumbbells at your sides. Keep most of your weight through the front leg's midfoot.

  3. 03
    Bulgarian Split SquatDumbbell + Bench · Intermediate

    The same split squat; lower straight down rather than lunging forward, and add load as it gets easy.

Quad exercises with other equipment

Bench exercises for other muscles

Browse wider

Beginner (1)

Intermediate (2)

Questions about this list

How many bench quad exercises are there?
3 exercises in Handler's library train the quadriceps as a primary muscle using bench. 1 of them are tagged beginner.
Can I train the quadriceps with just bench?
Yes. The list above covers 3 options across difficulty levels, and each page includes an easier and harder variation from the same progression chain where one exists.

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