What are the most effective exercises for building bigger quads? This article ranks 20 popular quad exercises, categorizing them from S-tier (super) to F-tier (fail). We’ll explore the key criteria for a top-tier quad exercise and delve into the anatomy of the quadriceps to understand how different movements target these muscles.
The quadriceps, often called “quads,” consist of four main muscles: the vastus medialis (the teardrop muscle), vastus intermedius, vastus lateralis, and rectus femoris. All four heads work together to extend the knee. The rectus femoris also plays a role in hip flexion, a factor to consider when choosing exercises.
Let’s start by addressing the least effective exercises. Combination exercises like the squat plus press or lunge plus curl fall into the F-tier. Your quads are significantly stronger than your shoulders or arms, leading to premature upper body fatigue.
Bosu ball squats are also an F-tier exercise. The instability shifts the focus to ankle stabilization, drastically reducing quad tension. While potentially useful for athletic training, they are ineffective for muscle growth.
Now, let’s discuss the barbell back squat, a classic quad exercise. It delivers high tension, especially in the deep stretched position, and is ideal for progressive overload. While the spinal erectors contribute to stabilization, the quads remain the primary movers. Powerlifters with impressive quads are a testament to the squat’s effectiveness.
Some argue that the back squat doesn’t fully activate the rectus femoris due to its dual role in knee extension and hip flexion. However, studies demonstrate substantial rectus femoris growth with squats. Including an exercise that emphasizes hip flexion alongside squats addresses this concern. The barbell back squat earns its place in the S-tier.
The barbell front squat shares the back squat’s advantages, but shifts even more tension to the quads due to the forward bar position. This upright posture increases the moment arm at the knee, maximizing quad engagement. However, the front squat can be challenging for some due to the bar position. It’s an A-tier exercise, potentially S-tier for those who find it comfortable.
The low bar back squat, with the bar positioned lower on the rear delts, allows for heavier loads but shifts some tension to the glutes. While still providing high quad activation with sufficient depth, it falls into the A-tier.
The hack squat, a bodybuilding favorite, offers similar benefits to the barbell squat with added advantages like less setup time, enhanced stability, and foot position flexibility. It’s an undeniable S-tier exercise for quad development.
The pendulum squat, similar to the hack squat with an arced weight path, can feel more natural. However, its limited availability in gyms places it in the S-tier with a caveat.
The Smith machine squat allows for pushing quads to failure without the risk of dropping a barbell. Despite potentially reduced stabilizer involvement, it mimics the barbell squat’s movement pattern, securing its spot in the S-tier.
The 45° leg press effectively targets the quads through knee flexion and extension. However, limited depth on some machines can hinder optimal tension. It’s an A-tier exercise.
The horizontal leg press, with its often-restricted range of motion, falls into the C-tier, especially for intermediate and advanced lifters who may quickly max out the machine.
Lunges are generally better for glute development than quad growth. While providing some quad stretch and tension, they primarily target the glutes. As a quad exercise, they’re B-tier.
Leg extensions are highly effective for targeting all four quad heads, especially with the seat reclined to maximize rectus femoris stretch. Although not as potent for overload as squats, they remain a valuable A-tier exercise.
Reverse Nordics, accessible without a machine, offer a deep quad stretch but can be challenging for beginners and difficult to overload. Their exceptional stretch earns them an A-tier ranking.
Goblet squats, biomechanically similar to front squats, are limited by the weight you can hold, making them a B-tier exercise, suitable for beginners or as a finisher.
Jump squats, while good for calorie burning and explosive power, are less effective for hypertrophy, placing them in the F-tier.
Bulgarian split squats provide a significant quad stretch and address muscle imbalances, but their intensity limits their usage. They are an S-tier exercise, best used strategically.
Deadlifts engage the quads to a lesser extent than squats, particularly with a conventional stance. While excellent for overall strength and glute development, they’re a C-tier quad exercise.
Step-ups are less effective than Bulgarian split squats due to reduced quad stretch and stability. They are a C-tier exercise for quads.
Pistol squats, impressive but limited by stability and overload potential, are a C-tier exercise for those with gym access.
Sissy squats offer a deep quad stretch but can be awkward and challenging to overload, placing them in the B-tier.
The hack squat stands out as the top choice for quad growth, providing optimal tension and overload potential. A high bar back squat is a strong alternative. Conversely, the bosu ball squat is the least effective, offering minimal quad engagement.
