1. quadriceps ant.hakan yılmaz

2. barbell front squatbarbell full squat quadriceps barbell hack squat barbell barbell lungebarbell rear lunge barbell safety squat barbell side lunge barbell sıngle leg split squat ant.hakan yılmaz

3. quadriceps barbell barbell sıde split squatbarbell sigle leg squat barbell sıplit squatbarbell squat barbell step upbarbell walking lunge

4. quadriceps cable cable lunge cable rear lunge cable single leg squatcable squat cable step up ant.hakan yılmaz

5. quadriceps dumbbell dumbbell lungedumbbell rear lunge dumbbell side lunge dumbbell single leg sıplit squat dumbbell sıngle leg squatdumbbell sıplit squat dumbbell squatdumbbell step up

6. quadriceps lever lever 45 0 leg presslever leg extension lever lungelever rear lunge lever seated leg pressalternating lever sıngle leg sıplit squatlever sıngle leg squat ant.hakan yılmaz

7. quadriceps lever lever squat ant.hakan yılmaz

8. quadriceps sled sled 45 0 leg presssled sıngle leg sled hack squat SLED HACK SQUAT sled sıngle leg hack squat sled lyıng leg presssled seated leg press sled squatsled vertical leg press ant.hakan yılmaz

9. quadriceps smith SLED HACK SQUAT smith front squatsmith hack squat smith rear lunge smith sıngle leg sıplıt squat smith sıplıt squatsmith squat sımith sıngle legweıghted sıssy squat ant.hakan yılmaz

10. quadriceps stretching SLED HACK SQUAT lever quadriceps stretch lever lyıng ( prone) quadriceps stretch p n f lying ( side ) quadriceps stretch standing quadriceps towel stretch standing quadriceps