Interactive Glute Compass tool

Build your exercise shortlist.

Answer four quick questions. We will narrow the list to exercises that match your equipment and how much quadriceps work you want.

No email, no body measurements, and no promise of a specific body shape.

Where do you train?

We will leave out exercises that need equipment you do not have.

I train at homeI train in a gym

Choose the best option you can use consistently.

Bodyweight onlyResistance bandsDumbbells or adjustable weightsFull gym equipment

The quadriceps are at the front of the thigh. Low-quad hinges still train the hamstrings at the back.

Minimize additional quad workSome quad work is acceptable

I prefer supported, lower-balance exercisesUseful when balance makes technique inconsistent. This is not an injury screen.