Looking to grow bigger, stronger quads? Whether you’re training for aesthetics, performance, or overall leg development, not all quad exercises are created equal. In this definitive guide, we rank 20 popular quad movements—from the best of the best (S-tier) to the worst of the worst (F-tier)—based on effectiveness, safety, and real-world gym experience.
What Makes a Great Quad Exercise?
To make it to the top of our list, a quad exercise must:
- Deliver high tension to the quads, especially in the deep, stretched position.
- Feel smooth and safe, with no knee pain or awkward mechanics.
- Allow progressive overload, meaning you can add weight or reps over time.
Let’s dive into the rankings and find out which moves deserve your attention—and which to leave out of your leg day routine.
🥇 S-Tier: Best Quad Exercises for Size and Strength
🔹 Hack Squat
Arguably the king of quad builders. Hack squats maximize tension on the quads in a controlled machine environment. Minimal stabilizer involvement = maximum hypertrophy. If your gym has one, this should be a leg-day staple.
🔹 Barbell Back Squat (High Bar)
Classic, reliable, and insanely effective. The barbell back squat allows deep range of motion and heavy progressive overload. It builds not just strength, but serious size.
🔹 Pendulum Squat
Similar to the hack squat but with a more natural arc-like motion. It’s comfortable, challenging, and intensely focused on the quads. The only downside? Most gyms don’t have it.
🔹 Smith Machine Squat
Underrated for years, Smith machine squats are making a comeback. They allow you to push to failure safely without worrying about balance or dumping the bar. Perfect for hypertrophy.
🔹 Bulgarian Split Squats
Challenging and often dreaded, but effective. The stretch on the quad is immense, and unilateral training helps correct imbalances. Expect soreness—and results.
✅ A-Tier: Excellent Quad Exercises With Minor Trade-offs
🔸 Barbell Front Squat
Front-loaded bar position increases quad activation. Great for upright posture and core engagement. Loses a few points for difficulty in setup and comfort for some lifters.
🔸 Leg Press (45°)
A solid mass-builder. Great for overload and isolation, though it lacks the depth of squats and can be limited by machine design. Still a go-to for hypertrophy.
🔸 Leg Extension (Seat Back)
Targets all four heads of the quad, especially the rectus femoris. Effective and versatile, particularly when seated back for maximum stretch. Ideal as a finisher or accessory move.
🔸 Reverse Nordic Curls
No equipment needed and fantastic stretch on the quads. Limited in how much weight you can use, but a great bodyweight option for intermediate lifters.
⚖️ B-Tier: Good But Not Great (Still Worth Including)
🔸 Lunge (Standard)
Hits the quads and glutes, but favors the glutes unless you take shorter steps. Effective for balance and coordination, but not ideal for pure quad development.
🔸 Goblet Squat
Beginner-friendly and quad-focused with proper form. However, they’re difficult to overload due to grip limitations. Best for high reps or teaching form.
🔸 Sissy Squats
Intense quad stretch with bodyweight alone. Great for range, but hard to load and can feel awkward for many. Use with caution or as a finisher.
🚫 C-Tier: Limited Benefits or Practical Issues
🔸 Step-Ups
Decent glute and quad engagement, but less stable and hard to load. Often awkward and fatiguing. Good if done with purpose, but not essential.
🔸 Horizontal Leg Press
Less range of motion than 45° versions. Easy to outgrow in terms of resistance. Not ideal for advanced lifters.
🔸 Deadlifts (for Quads)
Deadlifts target many muscles, but are more glute and back dominant. As a quad builder, they’re inefficient compared to squats or presses.
🔸 Pistol Squats
Impressive to perform, but limited in overload and stability. Great for bodyweight-only training, not ideal for serious hypertrophy.
❌ F-Tier: Avoid for Quad Growth
🔻 Jump Squats
Better for power and conditioning than size. Minimal tension and hard to progressively overload. Fun, but not for hypertrophy.
🔻 Squat + Overhead Press (Combo Moves)
Compound combos like squat-to-press or lunge-to-curl are inefficient. Your arms or shoulders will fatigue long before your quads get a workout.
🔻 Bosu Ball Squats
Unstable, unproductive, and often dangerous. Quad tension is reduced due to the need for balance. These are a hard pass for muscle growth.
🏆 Best Quad Exercise of All Time?
Winner: 🥇 Hack Squat
If you want thick, powerful quads, the hack squat delivers it all—stretch, stability, and overload. If your gym has one, make it a centerpiece of your leg day.
Runner-Up: 🥈 High Bar Back Squat
A close second. Time-tested, highly effective, and foundational to lower-body training.
🚫 Worst Quad Exercise?
Loser: ❌ Bosu Ball Squats
Instability kills tension. Ditch the Bosu and stick to solid, grounded exercises that actually build muscle.
Final Thoughts
If your goal is to build massive, defined quads, prioritize S-tier exercises, include A- and B-tier moves based on preference or equipment access, and skip anything in the C or F tier—unless you’re working on athleticism or mobility.
💪 Train hard. Track progress. Stretch deep. Load heavy. Your quads will grow—guaranteed.
