Best and Worst Quad Exercises for Muscle Growth

Jul 23, 2024

Best and Worst Quad Exercises for Muscle Growth

Overview

  • Ranking: 20 popular quad exercises on a tier list from S (super) to F (fail).
  • S Tier Criteria: High quad tension, feels comfortable (no knee pain), simple progression (easy to add weight or reps).
  • Anatomy of Quads: Four heads - vastus medialis, vastus intermedius, vastus lateralis, rectus femoris.

Worst Quad Exercises (F Tier)

  • Squat Combination Exercises (e.g., squat + press, lunge + curl): Upper body fatigue limits quad training.
  • Bosu Ball Squats: Unstable; ankle stabilization reduces quad tension.

Popular Quad Exercises

Barbell Back Squat

  • High Tension: Excellent stretch under high loads.
  • Feels Good: Once the bar path is locked in, it should be comfortable.
  • Progressive Overload: Easy to add weight or reps, great for gaining size and strength.
  • Potential Issue: Lower activation of the rectus femoris.
  • Rank: S Tier

Barbell Front Squat

  • High Tension: More tension on quads than the back squat due to forward bar position.
  • Feels Good: May be uncomfortable for some; use different grips (two-finger, crossed arm, strap).
  • Progressive Overload: Challenging upper back limits weight use.
  • Rank: A Tier (S Tier if comfortable)

Low Bar Back Squat

  • High Tension: Slight shift of tension to glutes but still highly activates quads.
  • Progressive Overload: Easy due to higher weights.
  • Rank: A Tier

Hack Squat

  • High Tension: Direct quad focus and less stabilization work.
  • Feels Good: Customizable foot position for comfort.
  • Progressive Overload: Reliable and easy.
  • Rank: S Tier

Pendulum Squat

  • High Tension: More natural resistance path than the hack squat.
  • Availability: Limited by gym equipment.
  • Rank: S Tier

Smith Machine Squat

  • High Tension: Close to failure without safety issues.
  • Progressive Overload: Easy and reliable.
  • Rank: S Tier

Leg Press Variations

  • 45° Leg Press
    • High Tension: Variable depth and good quad activation.
    • Feels Good: Reliable for most.
    • Progressive Overload: Effective but depends on machine depth.
    • Rank: A Tier
  • Horizontal Leg Press
    • High Tension: Often limited by range of motion.
    • Progressive Overload: Can max out machine easily as strength increases.
    • Rank: C Tier

Other Exercises

Lunge

  • High Tension: More glutes involvement rather than quads.
  • Feels Good: Reliable but less targeted towards quads.
  • Rank: B Tier

Leg Extension

  • High Tension: Targets all four heads of quads, especially rectus femoris.
  • Feels Good: May be controversial for knee health, but debunked.
  • Progressive Overload: Limited but effective.
  • Rank: A Tier

Reverse Nordic

  • High Tension: Excellent stretch; performs similarly to leg extension.
  • Accessibility: No machine needed but challenging to perform and progress.
  • Rank: A Tier

Varied Squat Types

  • Goblet Squat
    • High Tension: Similar mechanics to front squats but hard to overload.
    • Rank: B Tier
  • Jump Squat
    • Tension & Overload: Good for explosiveness, not hypertrophy.
    • Rank: F Tier
  • Bulgarian Split Squat
    • High Tension: Effective but psychologically and physically taxing.
    • Rank: S Tier
  • Step-Up & Pistol and Sissy Squat
    • High Tension: Limited by stability and difficult to overload.
    • Ranks: Steps-Ups (C), Pistol Squats (C), Sissy Squats (B)

Summary

  • Best Quad Exercise: Hack Squat (or high bar back squat as an alternative).
  • Worst Quad Exercise: Bosu Ball Squat.

Additional Content

  • Next Video: Best and worst triceps exercises.