Quad Exercises Ranked (BEST TO WORST!)

There are so many quad exercises, but which ones should you be focusing your efforts on if you want to build bigger quads and increase your strength? In this video, I’m going to give you the most popular quad exercises ranked from worst to best and help you to determine which you should be doing and which you can probably ditch.
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With that said, we have to lay out the criteria for the quad exercise selections. These are in the video.
Furthermore, if there is a steep learning curve to the movement or it is too equipment reliant then it may mot rank as high as some other options that are better and also don’t require as many resources.
With that being said, we start laying out the list and work our way up the rankings from the worst chest exercise to the best chest exercise.
WORST
1. Sissy Squat
2. Smith Machine Squats
The sissy squat is one of the better exercises you can do to strengthen the tendons in your knees given the proper progression, but it is a weak exercise choice for trying to build to quads. The lack of overload in this exercise is one of the biggest drawbacks for creating hypertrophy.
The smith machine squat is probably the worst version of a squat you can do. The fixed nature of the movement does not allow for an individual’s proper biomechanics to come into play. Angled or straight, you’re better off avoiding this version of the squat if you can
BETTER
3. Drop Squats
4. Goblet Squats
5. Heavy Resistance Bike (Hill Riding)
6. Leg Extensions
Drop squats are great for learning the proper mechanics of a squat, but do are limited in the ability to sufficiently load the exercise.
Goblet squats are great for a more metabolic pursuit of hypertrophy but the limit in load based on available weight as well as your thoracic mobility / strength will play a limiting factor into the exercise as well.
You’d be hard pressed to find a serious cycler without large quads. Make sure to crank up the resistance and keep consistent with your efforts to see the most gains.
Leg extensions have the ability to directly isolate the quads, but if you have existing knee issues, this exercise could simply make them worse.
BETTER STILL
7. Leg Press (Feet Low)
8. DB Step Ups
9. Sled Push / Pull
10. DB Spanish Squats / TKE Split Squats
The leg press allows you to use some heavy weight, but you have to make sure that you are going through the full range of motion to get the most benefits out of the exercise.
DB step ups are a great choice for an eccentric focus on the quads, but you might be challenged on the amount of weight you can use as well as your balance.
The sled push and pull are excellent options for athletes looking to grow their quads without a focus on the eccentric, but you’ll have to have to access to a sled and enough surface area to use it.
The Spanish squat and TKE split squat are the perfect replacement for the leg extensions but allow assistance muscles to work in concert as well.
ALMOST BEST
11. Hack Squats
12. Bulgarian Split Squats
13. High Bar Back Squats
14. DB / BB Reverse Lunge
The hack squat takes the smith machine squat and makes it better by allowing for the body to move naturally even within a fixed path.
Bulgarian split squats are one of my favorite quad exercises that can be loaded heavy and challenges one leg at a time to combat muscle imbalances.
The high bar back squat is the king of all leg exercises and allows for significant overload, but believe it or not, you can better target the quads.
I love the reverse lunge for the ability to overload as well as how it feels for someone with knee problems.
BEST
15. Front Squats
16. Belt Squats
There simply is no better quad exercise for building big quads than the front squat. The ability to overload the exercise and it’s direct targeting of the quads makes it a top choice for building the quads.
The belt squat is one option that I put directly with the front squat in the best category and shouldn’t be ignored if you have access to it.
For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx.com via the link below and check out our workout programs designed to get you to reach your goals.
For more videos on exercises for a bigger quads and the leg workouts / quad exercises be sure to remember to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

[@athleanx]

*THE GIVEAWAY IS BACK* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/quad-exercises-ranked If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@AnAs-wm6cb]

Jeff help!! I tried the 100 Shoulder workout yesterday and the 100 chest today and I made sure to do all the workouts perfectly, I even had expert guys spot me and all, but the thing is, I don't feel anything in my chest or shoulders at all, it feels like all the work is in my arms (biceps, triceps, forearms) please advise if its okay for me to continue using the 100 series to workout a single muscle group each day

[@dontbugme7362]

Don’t forget to add the Dont Know Squat in your Worst category next time

[@Ernesto-jw8pb]

Genial Jeff como siempre 🙂

[@Ice-Sikill]

Would do Landmine attachment squats using a belt like u would for Weighted dips or pull ups but instead harness the barbell between your legs be as good as a belt squat?

[@ith3323]

What about the nordic quad extensions? Where do they place?

[@RipRoaringGarage]

My mom thanks you Jeff! Shes 62 and crushing it. Shes my gym buddy, and shes making HUGE strength gains. Went from 3lbs to 12lbs db...and were about to go more. Im really proud of her for sticking with things!

[@jovanmijailovic5202]

Your mom is your gym buddy? What about your aunt? She is your coach?

[@RipRoaringGarage]

@@jovanmijailovic5202 Laugh all you want. But in the end, its helping her, and helping me too. Had a broken cervical spine and lumbar spine. Point is, there are no excuses, and anyone can get on board and get healthy.

[@velkykopyto7021]

@jovanmijailovic5202 yes his aunt is his coach and your mom is his sex trainer…

[@beepbeepboop-]

@@RipRoaringGarage Ignore that guy, you're always gonna have people that like to act cool on the internet. Good for you and your mom to be active in the gym and working on yourself!

[@vishaalmohandas3836]

​@@jovanmijailovic5202 Well, that was unnecessarily sarcastic. My father was my gym buddy. He's 77 today and can still beat the socks off me at a game of basketball. All that lifelong Army discipline sure paid off for him. You have no idea what kind of grit his mother brings to the table. That counts more than brute strength coz it'll always last longer.

[@Kirbyfarts]

Been following your vids and incorporating some of your works outs and I have to say thank you. My gains have been skyrocketing. My coworkers always calling me the strong guy now, and my gf is always telling me about my muscles looking great. Really changing my life

[@jamesgreen3433]

I love all of these videos. They've really helped me get started working out more effectively with weights. Much appreciated Jeff!

[@chadklasens4927]

Excellent as Always 🙏🙏I did some DB Bulgarian splits yesterday same weight as Jesse, 35 lbs each arm for the first time in a long time! Feeling today. Forgot how challenging they can be. Good stuff 🔥

[@dbongo1]

I love these exercise ranking videos. Keep ranking more specific muscles exercises as well as compounds

[@shahinghasemkhani8651]

compounds are great

[@mcpartridgeboy]

the best arm excersice is wanking.

[@trey8005]

this dude is incredibly wrong about most of his information

[@mcpartridgeboy]

@@trey8005 ive based my entire routine on this channel alone and its been great, everything i did before has been replaced by better excersises and i am getting great results ! He has dedicated his life to this kind of thing, its hard to believe is is incredibly wrong.

[@mrsbootsworkouts]

Thank you so much for going over the variety of quad exercises!! You are a wealth of information!, and have helped me so much to expand my variety of leg exercises!!!

[@schelainfranklin6926]

Thank you Jeff. I always do the front squats as it's one of my all time favorite leg exercises.

[@troystievater381]

Doing 10 second static holds after each leg extension set helped completely eliminate my patellar tendon pain. I’ve been dealing with with for years and it’s gone now.

[@richbrake9910]

Thanks for the information. You probably had an imbalance in the tendons. The static holds are great for hypertrophy also.

[@charleshorseman55]

A really good leg extension machine that is well-adjusted and allowances for very good eccentric loading/stretch coupled with the unique maximal resistance at full contraction is basically the best thing you can do for your lower quads that support your knee. A poor machine/poor settings may do the opposite however.

[@salsadip7453]

@@richbrake9910 any other way to target the imbalances? i dont want to use any leg machines due to various reasons

[@secanlau1020]

Lunges ​@@salsadip7453

[@iceqube77]

Your ranking videos in my opinion, are among your best. Really helps me prioritize my workout exercises. So ...thanks!

[@bbarnard91able]

Cartilage in my Right Knee is beat from military life, so this video was very helpful to find options on what I can do to ease patella femoral loading workouts and not lose leg gains.

[@Littlebpaulmuller-Owner]

Worst 1:07 Sissy Squats 1:49 Smith Machine Squats Better 2:42 DB Drop Squats 3:25 Goblet Squats 4:07 Heavy Resistance Bike 5:03 Leg Extensions Better Still 6:42 Leg Press 8:02 DB Step Ups 8:50 Sled Push/Pull 10:03 DB Spanish Squats, TKE Split Squats Almost Best 11:23 H__ck Squats 13:23 DB Bulgarian Split Squats 14:10 High Bar Back Squats 14:54 DB/BB Reverse Lunge Best 15:53 Front Squats 16:38 Belt Squats

[@user-tf4tb5lf5m]

Si

[@JungkookwifeN]

Thank you you're a life saver 💜🙏

[@user-tf4tb5lf5m]

Si

[@shashankvats753]

Thank you

[@mr.speyside5240]

Not all heroes wear capes

[@MaviNK]

This is by far the best series from you. Others I could not stand for more than couple of minutes.

[@Musicownz1997]

Love these Best to Worst videos. The shoulders one was a game changer for me

[@ronyut1984]

TABLE OF CONTENTS ================== BAD ❌ ======= Sissy squats (1:07) Smith machine squats (1:53) Better ⭐ ======== Drop squats(2:43) Goblet squats (3:30) Heavy resistance bike (4:36) Leg extensions (4:55) Better still⭐⭐ ============== Leg Press (6:41) Dumbbell step ups (8:02) Sled push/pull (8:50) Dumbbell Spanish squats / TKE split squat (10:17) Almost best⭐⭐⭐ =================== Hack squat (11:22) Dumbbell Bulgarian split squat (13:19) High bar back squats (14:11) Dumbbell/barbell reverse lunge (14:55) Best⭐⭐⭐⭐ =================== Front squat (15:51) Belt squat (16:39)

[@Bread011]

ty

[@doctordescargas]

💯

[@stevenlewis9317]

Thanks I’m 62 and I needed help with my legs. Thanks for giving me the information on doing the upper body and legs.

[@worldofnorman]

After watching a few of your videos Jeff I must say I love them and despite not agreeing with everything (but still 95%) you say its understandable your main focus is on health and being 35 myself (and going to the gym since I was 17) I can surley use your advice when I get into my 40s because I dont plan quitting the gym but I understand our bodies change as we get older.

[@mc603]

Great video. Since I'm a beginner, I will start with the db drop squat. I had been doing leg extensions but after watching this video realized that exercise probably was the culprit for my knee pain. Thanks.

[@Qtlika]

jeff really just talking none of what hes saying even makes sense lmao

[@instrong]

Thank you for these tips man! I will use it my workouts. By the way thanks to you I found my passion in making workout videos

[@Mar-dm5hq]

Thank you I get pain in the patella after using the leg extension so glad you are showing a variation for those with knee pain

[@XaviAquino]

Finally! The video I've been waiting for so Long! Thank you, Jeff!

[@lsisak7651]

As always Jeff takes the mystery out of seeing those gains. Love this man. He got me from fat to fit to the point where people accuse me of being on steroids, but I'm all natural. I just follow Jeff's advise.

[@k.bkeller2471]

I was SO HYPED when this video dropped. Thank you as always Jeff, God Bless you 🙏!

[@user-wn8xh1po3i]

I am 75. I don’t know anyone unselfishly explaining how to do the exercises correctly. Thank you for that. I am 106 lbs and so strong and looks good because of your great exercises. I don’t need a trainer. You are the trainer.

[@giuseppeburini8638]

Great breakdown of options, thank you! The pendulum squat is number one and second, the hack squat in my opinion...

[@Jedz999]

I find that the pistol squats work really well to increase quad strength. You can use a Smith machine and set the bar low to assist you at the beginning if you can't go all the way down without falling back (which means a lack of ankle and hip flexibility). Just make sure to keep 1 or 2 fingers on top of the bar instead of holding it with a full grip (that would give too much assistance). You can also put a plate under your heel to raise it in case your ankle lacks dorsiflexion.

[@RyanZirnheld11]

Bulgarian split squat is perfect if you’re like me and have always struggled with back issues from regular squatting. It’s my main leg workout nowadays and has been a life saver. It may feel awkward at first but after a few weeks of practice it’s easy

[@naazahs9045]

For me it's perfect too. Allows me to overload and isolate my lower body unilaterally without frying up my CNS. It's a game changer for quad building.

[@dan_4531]

Bulgarians are the hardest exercise i have ever done aside from pullups. The fatigue i get from each set is insane. I literally fall to the ground on my final set and am in agony. Dont know why theyre so extreme but hey theyve been building my legs quite well.

[@RyanZirnheld11]

@@dan_4531 they’re awesome! That’s a plus that you can go to complete failure every time without a spotter

[@dan_4531]

@@RyanZirnheld11 they sure are awesome. And really? I didnt even know you can use a spotter on these haha. I usually use 30 poumd dumbells or 35 pounds for 6 to 7 reps. Its insane though how hard they are. Cheers to bigger legs

[@alecm4295]

I really with I coyld do them but I have a bad big toe which makes them painful

[@Travis.M]

Love this "worst to best" series! Would love to see one one traps!

[@ididyermom3273]

My absolute favorite are dumbbell lunges because the load held in both hands is focused on one leg. Hold 2 50's and you are putting 100lbs on that quad. The dumbbell position puts the weight directly over the quad instead of on your shoulders and glutes. I've gotten far better results with them than barbell squats and or leg extensions ever did. Also, really an amazing cardio pulmonary workout to get your heart pumping and thumping!

[@abdussalam2714]

I switched to Bulgarian split squats from barbell after a lower back injury from deadlift. It’s helped me so much to keep up the progress. Quads burns like crazy and I feel like I’m about to throw up by the end. What I also love is when I go heavier my lower back muscles also get targeted reducing my lower back pain

[@richbrake9910]

Unless you are or want to be a powerlifter, I would not bother with deadlifts and traditional squats with the bar across the shoulders. It's not worth the risk of spinal injuries, especially when there are so many exercises that are just as good, if not, better.

[@caza728]

@@richbrake9910Do you mean avoiding front squats as well?

[@vden02]

I hired a pro BB trainer and since I've been watching your vids I see how many exercises she had me doing that were contributing to the pain in my shoulder and low back. I've redone my training because of you, thank you Jeff!

[@VenzoGames]

It's pretty frustrating how most personal trainers give you shitty exercises actually

[@ightimmaheadout290]

Why would you hire a woman for lifting?

[@ge7581]

Lmao you hired a professional bodybuilder yet you chose to listen to one of the worst fitness youtubers. If you have lower back pain or shoulder pain from doing an exercise a pro bb told you to do you`re either not doing the exercise correctly,, not warming up correctly, or you have serious issues and should see a doctor asap.

[@daliab8493]

@@ightimmaheadout290😮 what??

[@DDPhysical]

Your videos are absolutely excellent. Esp. Ranking Exercises. Keep up this incredible work. Dan

[@pedrov.25]

I was waiting for this video for a long time, thanks Jeff your the best

[@krahnic4000]

Sir! The educational content of your videos is priceless! Thank you for making your viewers smarter and sharper!

[@shahinghasemkhani8651]

he is great

[@xvsj5833]

Thxs “JC” love your channel and content 👍💪🏽

[@abehasinski2622]

love your videos! super informative and i like how more often than not, you put safety FIRST (also have shoulder and knee problems)! When will you do upper back and calf best to worst? Hope those are coming and can't wait to see em, THANKS JEFF AND ATHLEAN-X TEAM! :D

[@hannibalthecannibal9493]

WORST 1. Sissy Squat - 1:06 2. Smith Machine Squats - 1:45 BETTER 3. Drop Squats - 2:43 4. Goblet Squats - 3:27 5. Heavy Resistance Bike (Hill Riding) - 4:17 6. Leg Extensions - 4:57 BETTER STILL 7. Leg Press (Feet Low) - 6:43 8. DB Step Ups - 8:02 9. Sled Push / Pull - 8:50 10. DB Spanish Squats / TKE Split Squats - 10:17 ALMOST BEST 11. Hack Squats - 11:20 12. Bulgarian Split Squats - 13:23 13. High Bar Back Squats - 14:09 14. DB / BB Reverse Lunge - 14:53 BEST 15. Front Squats - 15:52 16. Belt Squats - 16:38

[@squadron69]

Great teaching vid and learning is what KZbin is all about. This is the reason why you have over 13mil subscribers. Keep it going my man….

[@mario2216]

Your abb videos have helped me out a lot I started seeing results in the 2nd week keep it up with the goood videos

[@Mighty_Jarhead]

An amazingly informative video. You have my subscription! 👌

[@radikalnormal3913]

I was sure that face-pulls gonna be no1

[@Rust-Pizza]

What a Coincidence.. I was messing up my head this whole day about best quad exercises..and this Guy dropped this .. Wow 😃

[@twobraincells4364]

I always love your segments. You rock.

[@jmans_stuff4654]

@ATHLEAN-X. Great video Jeff. I’ve been watching for a few years now. I was a PT and also worked for a PT training org in Australia way back (think Dorian Yates training as the science at that time). I’ve tried many of your recommendations, and I can’t say that any of them didn’t work - just as long as I was capable of doing them haha (threw up after the hanging ABC… Ab workout. I swear that’s the worst thing ever). Leg extension - always avoided it, for pretty much all the reasons you mentioned, but also because of the relaxation of the antagonist muscle in that seated position (the hamstrings in this case), meaning there was more sheer forces pulling the top of the tibia forward, with no counter stability to pull it back. I’d imagine as long as someone is doing adequate work on the hamstrings to “equal out” the forces as a part of their whole training regime, it would avoid injuries. But at the time I was training people, the ever so common trilogy of complaints of shoulder, lower back and bad knee injuries would start by me getting that excercise out of there quick smart. BUT, my knees are ok after decades of squats and leg press, so perhaps I might revisit this one. Thanks heaps. Keep them coming 🙏

[@glennwhitehead1178]

My favorite for a massive quad pump is a heel elevated goblet squat with a narrow stance (toes forward) - let the knees travel way past the toes and don’t fully lock out at the top 👍🏼 *try super setting this with walking lunges 🔥 *

[@zonto22]

I have started doing these recently and definitely agree. Works my quads way more with a 12# DB than when I do goblet squats with 50# DB, plus at a greater range of motion.

[@rattmausch]

Great points about the leg extension. I remember a video you did in about 2009 about the leg extension in your basement. I stopped doing them for years but one day I hopped on it just for the hek of it and found that it actually is a good exercise if done right. The problem with most people on the leg extension is they max it out and go too hard on it. That's the problem. I set it at like 30/40lbs and do slow and controlled; just to get a good contraction. the weight isn't the goal on the LE machine, it's the contraction. The LE is just a warm up and should not be used as a primary training source IMO.

[@jaden7854]

U've got no brain m8

[@ggmedina1188]

Same here. Dropped them because of Jeff back then. I do them the exact same way, slow contractions, for warm up & not too much weight.

[@freetrollings142]

@@jaden7854 Keep saying that to yourself kid

[@annaoliver8870]

Yeah, however i'd like to share my experience. I got in a bike accident and developt patellar tendinophaty and surely, the LE was one of the biggest pain trigger. Did some rehab and got back to those LE. I started with 5kg with both legs and I'm gradually increasing the load. today i can get 25kg sigle leg and pain free. Took a while but it really helped me build the streng again! Tho i dont plan to increase a lot more for now, i weigh 50kg.

[@hipo4eyes1]

Jeff always dropping gold!

[@letsgets77]

Jeff, you're a mf fitness icon in my mind!! Right up there with Sly, Arnold, Bruce Lee, Michael Jai, and all my favorite childhood wrestling heroes. Thank you so much for the knowledge. A journey that started for me with a Christmas present of weights and a library book on fitness. I've come a long way, and you've been a strong reliable resource. Thank you sir.

[@AlqiezAlqiez]

Please do a Hiit jump rope workout next, along with how to properly perform HIIT. Research has it that many do not know what it truly means(form/execution). I’d be forever grateful if you honored this request. A successful year to you, Jeff !🎉🎉

[@navers87]

Yes! Massive jump rope person here, and I know Jeff always rates jump rope as part of his conditioning. I do a HIIT workout all the time, but I am curious to see how Jeff does it, whether he incorporates bodyweight workouts or just does it only with the rope. I requested for the same thing in a previous video, so I hope he sees this too!

[@optimisticoutreach1236]

Speed up...slow down. Repeat.

[@Sirlants_alot]

Search burst training on the channel. He has lots of interval stuff.

[@mehmetbayrak6126]

Yess

[@BOI276]

I'm in my late 70's and just want to hit all my identifiable muscles regularly. I'm proud of my quad routine. Once every 2 wks I hold each leg straight, (with the knee in space and with 17 lbs. on the end of the foot), for 7 minutes & 30 secs. before letting the leg down. It is a test of pure will power, as the leg is shaking and 'screaming' at me well before time is up. So far, I haven't quit early & my quads are well developed and hard as a rock. (I exercise all the muscles only semi-weekly but with a lot of intensity ['to failure', I guess]). Works for me!

[@phil-ammike]

Very helpful and informative.

[@supersquats]

One of the best ways ive found to utilise some of these exercises where you are limited due to certain issues such as the goblet squat is to use them as part of a superset where you pre fatigue your legs with something that keeps the limiting muscles fresh. personally i think goblet squats on their own suck but if you do them after a hard set of leg presses you get more leg stimulus without the grip and upper back giving out first. Belt squats are an amazing exercise however i believe they are best done in higher rep ranges. One thing i often notice in gyms when people use the belt squat is they attach the belt too far out on the lever, this makes the leverage more favourable and ramps up the weight you can use significantly. Imo its best to attach the belt as close in to the machine as possible. You can actually preform a mechanical drop set of belt squats by attaching the belt as close in as possible and going to failure then racking it removing the clip from the machine and selecting a position further up the lever.

[@iang8169]

Good idea , I was using my gyms trx ,hooked up to a spud belt squat belt up over my chest and holding 2 dumbbells in my hands and it was a perfect substitute for a pendulum squat ,except for the fact that my arms give out before my quads . so going to try super setting it with leg press and see if I can get the quads to give out before my arms

[@mikehinson5935]

Great list Jeff. I really wish my local gym had a belt squat so I could load my quads without putting weight on my back.

[@joshgreenlee2599]

Love the ranked exercise series. I love all of these and have referred to them many times

[@irshad143ify]

thanks jeff… i needed this… been doing one of the worst one…ty coach

[@theo5247]

@athleanx I get what you’re saying about the leg extension. I had a runners knee for about 2 years, and finally went to a fysiotherapist, one-legged leg extension was part of my workout to get better, and now after 5 months of therapy / specific traning my knee isn’t hurting anymore. I did of course do other excercises, and I know that there are nuances but isn’t it a bit broad to say its “bad” if you have patella tendon/knee issues? Just start out easy and remember to stretch? Have a great day :)

[@gratefulandhumble3693]

I love your channel!!! Just came across it about a month now and I’ve been binge watching your content! Superb

[@randyhogan6024]

At the age of 38, after 14 years of powerlifting, I blew the l-4 l-5, l-5 s-1 discs in my back doing front squats to build my quads. Only had 205 on the bar. Prior to doing this I use to be able to do stiff leg dead lifts standing on a bench to get a full stretch with 275 on the bar. I was wearing a powerlifting belt doing the front squats and blew the discs below the belt. Maybe the belt contributed to it, I don't know. That ended squats for me. At age 62 still working out.

[@richbrake9910]

I blew the L4/L5 disc, and my training partner blew the L5/S1 disc doing back squats, which led to surgery. Never again. Squats are a horribly dangerous movement, and the sad thing is there are exercises that work the quads better, so it's a completely unnecessary risk, unless one is dead set (no pun intended) on competitive powerlifting.

[@andrejones6413]

Awesome video again thanks Jeff keep them coming

[@richardkremmen7811]

Roman chair squats, if done correctly, is another great one for quads. Sumo squat, especially with a kettlebell is much better than goblet or drop squats. Sumos can be done with emphasis on quads or thighs/glutes depending on the breadth of the stance.

[@ferrm1992]

You know what I like your channel, Jeff? And why I’ve been following you since 2015? Because you not only tell us why an exercise is not convenient, but you even go and tell us “Hey don’t worry, you can do this instead and still take care of that need”.

[@danielleal1037]

Hatfield squats seem very similar to belt squats in my opinion. I’ve been doing the former for a few months and find it incredible.

[@pawelbyrski3896]

I have noticed that while doing the Bulgarian squats with the leg on the bench , it is easy to lose your balance, so putting your foot on the wall instead of bench is an improvement. Thanks for the great advice dude

[@cranebeg]

On the wall? Do you mean a solid surface like box/platform?

[@DeanHenry-hm9bd]

Great video Jeff, could you do a video of the belt squat with resistance bands?

[@joshg9228]

So glad my gym got a belt squat! I know it's deceiving how much weight I can do versus a back squat but the work is showing on my quads for sure

[@alaaentabi7879]

lol I dont get it, i can do almost the same with both movmvnets back squat (4 plates +bar for 5reps) and belt squat (4 plates for 15reps)

[@jasonrolison6997]

It is amazing how much Jesse has improved. I have been watching your channel for years and his progress is impressive. I like your content. Keep it up!

[@Markus-fw4px]

You mean those massive quads or the massive calves? :😀

[@shahinghasemkhani8651]

consider watching my workouts

[@RobertMiller-sh7gb]

Great video and very helpful. Where would you rate various forms of squats using a trap bar?

[@acangial1]

Totally agree with belt squat. We have a Pit Shark at my gym and I feel like a beast when doing this machine. Absolutely love it and I have been doing resistance for 40 years.

[@NekoEspada]

Hack squat, leg extension and leg press technique as show in this video are the best for quad specific development in my experience. Actually in high school I only did leg press and I had overdeveloped quads and was given the nickname Quadzilla.

[@TheFaro2011]

Leg extension gives me beautiful quads. I'm a woman and would just add the machine....just

[@seanmartyn3956]

I’ve never seen those belt squats in my life tbh. I wish my gym had a machine like that

[@jetsdude8]

Mine has one and no matter what I do I feel it most in my glutes. It kind of pulls u forward at all times and I can't figure out how to get it more in quads

[@tramperscott]

Welcome brother. Subbed your channel. I honestly prefer the company of my elders but I've lived long enough to see that age doesn't always dictate how the person will be. Be well

[@Cantseeinthedarkshade]

I always learn information that is useful to training from Athlean X!!!

[@thelegacyofgaming2928]

The Beast Titan working out those legs!

[@eridanoooouuuuus]

I think a red X for the sissy squat might be harsh. Seems like a lot of people with well trained knees can take a couple sets as a finisher exercise for example. I've been doing a finisher superset of slick floor bridge curls and sissy squats that hits good.

[@timryan193]

I agree. I actually rate the sissy squat for targeting the 'tear drop' of the quad. Personally works great for me.

[@zerorepsinreserve]

Yep

[@krnrrr]

@@timryan193 iirc tom platz also did

[@robertdipietro991]

@@krnrrr ur right, he did, and they are a good exercise. Not only as a strengthener but also for quad hypertrophy. It is basically the same movement as a leg extension except you can get more knee flexion.

[@eduardo.calistenia]

I love to do them as well, and not also that but my legs are growing pretty fast from it combined with single-leg exercises like the bulgarian split squat. I've been training at home for the past 3 years with minimal equipment (mostly resistance bands, gymnastic rings and weight vest) and my quads so far have been the muscle that developed the most up until now (from 53-54cm in each leg to almost 62cm in each right now and I'm not even bulking, will start soon).

[@carpecursus]

I made a belt squat with a landmine at knee height, on a couple of squat stands. Can also be done in a rack. Add a spud belt a carabiner and a soft loop tie down strap and you're good to go!!! I actually don't HATE leg day, now.

[@richardmurphy8350]

Really pleased to see front squats at the top. You need to swallow your pride and lift much less, but it’s a whole body exercise which translates to real usable power. Want to increase your deadlift? Push press? Then front squat. I do them twice weekly

[@dirkgibbens377]

My leg workout: - Incline leg press (high and wide sumo foot position with lower weight and deep "squat" (heels almost touching butt) for glutes and hammies; narrower and lower foot position with heavier weight and reduced "squat" depth (knees just beyond 90 deg bend) for quads - Leg extensions - Leg curls - Calf extension I'm 63 and have to manage workout intensity through lower weight and higher reps to protect joints and soft tissue. But I spend roughly an hour to an hour and 15 min using PERFECT form and very slow reps (never let gravity return the weight stack to its home position). By the end of the workout my legs are like rubber, and my results are very good. I'm never going to amaze anyone with the amount of weight I workout with, but I challenge and push myself and get my desired results with virtually no risk of injury. This video provides an outstanding view of many quad exercises with pros and cons. Very responsible instruction. But the routine I mentioned above works GREAT for me. There is no "one size fits all."

[@E408David]

Good to know belt squat is ranked high. I love using that machine but was always weary at how effective it is. Will definitely go back to using it. Thanks for info!

[@chavdar.dobrev]

I’ve never seen this machine in my life lol. I’ve been to many good gyms though. I guess it’s not popular in Europe?

[@gjaram]

Yes my gym that moved to a new location just after the pandemic kept some of the existing leg machines but then added this new weird one. It took like 5-10 minutes trying to figure it out, and I never bothered with it. After seeing Jeff's BEST squat exercise...there it was....the machine used in the BELT SQUAT. Time to start using it :)

[@robgriffin4801]

@@chavdar.dobrev Never seen it in person in the US either across dozens of gyms. Would love to use it. I could see making one on a platform

[@salvatore5415]

Sissy squats are very good man...

[@beverleymorris167]

He doesn't think so

[@nab-88]

Thanks for the rundown. Been smashing hack squats, leg press and high bar back squats.. Will have a go at some of the best ones.

[@Mi5Agent007]

Great Article as usual Jeff thanks. I suppose you could do the Zercher squat variation over Front squat? Also if we don't have access to a belt squat machine, we could use a dip-belt and plates stood over two box stands so the plates can drop between the boxes, while the height of the boxes enable the prevention of the plates hanging off your belt striking the floor when in the eccentric phase?

[@MrKnadams]

Absolutely agree on the smiths machine squat being the worst. I injured my back many years ago on one. You’re form can be all over the place using them. 🙌

[@HasanEissa]

you injured your back not because of the smith machine, it couldv'e been a variety of factors like dehydration, form, too much load, etc. The smith machine is fine. It's much safer than a regular squat due to the added stability which allows us to take the target muscle to failure without having to worry about balance and stability.

[@germanrud9904]

​@@HasanEissa stability training prevents injury, smith machine is bad, and you're small and weak

[@moazhassan7650]

​@@germanrud9904true

[@matthewdice8567]

@@HasanEissa balance and stability prevents you from doing to much ego lifting

[@Ruudwardt]

Thanks! I am wrecking my lower back with front squat without much going on in my glutes and quads. From video footage back looks straight, but something is defo wrong there. I'm gonna do the reverse lunges and Bulgarian splitsquats instead.

[@azecared626]

Thank you for that warning about front squats, I have some worries about the DB Spanish squats, he seems more focused stretching the band that lifting the weights

[@ct5274]

Thank you for this Jeff💪

[@hilmir]

I have been hitting the elliptical on max incline and high resistance, my quads are thicc as well as the glutes. Given that it is zero impact, it is a great safe way to increase quads. Tip: maintain and upright position, don't go into "cycling" mode, and no assist with the bars, just power through with legs.

[@abel4776]

Good tip, anything to not use the spine, including regular resistance bicycle. That belt squat is a unicorn though.

[@clamum9648]

I know the Smith machine gets crapped on a lot, but I don't really have a problem with them, generally. When I started lifting in early 2020, my trainer had me do Smith exercises (squat, press) to learn them. Yeah he could've just taught me barbell first, but I think teaching someone new to lifting on a Smith does make some sense. I did Smith squats for that first whole year, and I gained 35 lbs total (~12 lbs muscle) by the end of the first year. My legs certainly grew and were one of the parts that I was most happy with. While I always do barbell movements now, I think Smith has some place and can certainly be effective. I still use it if the racks are taken though I'd def prefer barbell haha.

[@MorelloZzT7]

I agree partially. I don't think a beginner should use a Smith machine because form will be all over the place. Barbell I would be still be a little hesitant to use unless you fix the kinetic chain above and below your quads.

[@asssis8565]

Thanks a lot, Jeff. I love your videos. One question: Would you say that the dumbbell version of the front squat is as good as the barbell version that you showed in the video?

[@jesse2200]

Those 2 green stars at the end were perfect stars. Fantastic.

[@GloOMrr]

Please do one for hamstrings as well Jeff, this was really helpful.

[@georgegeorge2081]

Face Jef antrenament și pe tru călcâi mă 😂😂😂

[@abbhee]

@@GloOMrr the title says hamstrings: kzbin.info/www/bejne/Z5vTY6iem7Rrg5I

[@abbhee]

Along with glutes that is. It includes the RDLs, so definitely hamstrings and glutes both.

[@toneman8478]

I'll stick with my total gym at this point. I've done free weights for 30 years.. taking a bike out and pedaling up and down hills have built my legs way more than any gym exercise

[@michaelthielsch5050]

Front Squat, especially Zercher Squat is fixing my upper back muscle imbalances and posture!!! It is even training my lat and improving my over all upper body strength. You can't go as heavy as with a back squat, but since I'm 44 years old now, I prefer metabolic training anyway and avoid the risk of injury from heavy weights.

[@RamiSaif-fw7mv]

Can we do it with dumbbells on shoulders?

[@Bloopbliepbloop]

Perfect Jeff, thank you!

[@mattystewart8]

The leg extension explanation made me realise i was so right not quite using the leg extension with my patellar tendonitis!!! The very instant i stopped using it the pain started to go away!!

[@sShamSss]

Nice video. But, in my opinion, goblet squats (which has variations to target all your quad muscles) should be on everybody's list - it builds proper form and it is best as a failure exercise in supersets. The sissy squat is great as well (just a bit technical) and it is best as a part of a superset as well. Walking lunges should have been included in your list - it is great at targeting the quads when done the wright way (forward lean).

[@kyle21843]

I agree with you 100% especially with walking lunges. They're one of my "must do's" for every leg day

[@robertdipietro991]

They are good but im pretty sure being more upright hits your quads more. More lean forward means more hip extension as part of the movement, which is gonna shift more of the load to your glutes and hamstrings.

[@sShamSss]

@@robertdipietro991 that’s right

[@michaela2706]

Glad the Bulgarian split squat is there as it's my favourite but want to add that I tore my Achilles tendon doing dumbbell step ups because I was advised to have my toes on the bench and heels off the bench so anybody looking to do dumbbell step ups please ensure Your whole foot is on the bench

[@charleshorseman55]

You will always have more maximal quad and glute load on a full-foot rather than just the balls of your foot.

[@michaela2706]

@@charleshorseman55 agreed, that was my 1st and last ever session with a personal trainer. From now on, I watch Jeff's videos and train solo

[@roywells5790]

Nice job Jeff thanks.

[@87alock]

DB Bulgarian Split squat and DB reverse lunges are easily my favorite leg exercises, been doing them for years and they've worked wonders for my legs. Glad they're high up there on the list.

[@AbhisekC]

DB Bulgarian Split squat is so damn tough bro.

[@wolfheart5408]

Bulgarian split squat is hella painful

[@charliecao89]

Went to a gym that had a 20 yard strip of turf. Did a sled push for the first time ever with explosive power until I either got to the end or until failure. That was one of the most gassed I’ve ever been as well as biggest muscle pumps I’ve ever gotten and it was in my quads. Definitely recommend, if it’s available to you. Just be warned… you might hurl from how gassed you are. 😅

[@Surago]

Same. I did one across a small room and was like ....that ain't shit. Then I realized the harder you push the harder it is. Gassed and dead after two passes.

[@gjaram]

My new gym has that 20yd strip of turf so I guess I'm lucky for this new gym to have these things and the sled. Will now start doing the sled push pull.

[@sergeyd3113]

The best educational format. Allows to compare almost all ex. in one place. Thanks a lot!

[@tongfoocheong8254]

I am following you from Singapore where the population is 4 million (excluding another 1.45 million non-residents). You have 13.2 million followers, which is more than 3x the population of my country. 🏆

[@charleshill1906]

I've been doing Hindu Squats and they've been lighting my quads up real quick all the way to the top of the quad where normally I only get some burn action in the bottom portion of it near the knee.

[@Radioinactiv]

I have had a similar experience to yours in regards to muscle activation. I used to do high volume body weight Hindu Squats once or twice a week (300-600 reps in a single set) and that would totally light up my quads like no other quad-focused exercise I'd tired previously. I recently ordered a 35kg weighted vest and have been able to reduce the rep count to 200-400 with even greater results. If you've never tried Hindu Squats, and you're looking to increase your quad strength, then I would highly recommend you try adding them to your routine.