QuadsQuad Quake
A 40-minute quad specialisation. Front squats at four sets of eight keep the torso upright and the load on the thighs, hack squats and single-leg press add machine volume without taxing the back, and leg extensions, walking lunges and sissy squats finish the quads through their full range.
Quad Quake at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Quads, Glutes
- Category
- Quads
- Made for
- Everyone
- Price
- Free
6 exercises in Quad Quake
- 4 × 8
- 2Hack Squat Machine Squat4 × 10
- 3Horizontal Leg Press Single Leg3 × 12
- 4Seated Leg Extension Both Legs4 × 15
- 3 × 20
- 3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Quad Quake
Front squats first while the brace is fresh — elbows high, and stop the set when they drop. Rest two minutes there, 60 seconds on the machines. Sissy squats at the end are hard on the knees if rushed: hold something, lean back slowly, and stop short of pain.
Quad Quake — questions
How long does Quad Quake take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Quad Quake?
Gym machines and cables. The session is built around Barbell Front Squat, Hack Squat Machine Squat, Horizontal Leg Press Single Leg and more, and every exercise comes with a demo video in the GymiaFit app.
Is Quad Quake suitable for beginners?
Quad Quake is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Quad Quake work?
Quads, Glutes. 6 exercises, starting with Barbell Front Squat, Hack Squat Machine Squat, Horizontal Leg Press Single Leg.
Is Quad Quake free?
Yes. Quad Quake is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Quad Quake into the GymiaFit app — free, no account tricks, no paywall.
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