The Best & Worst QUAD Exercises (Ranked Using Science)

Summary

In this video, the presenter ranks 20 popular quad exercises from S (best) to F (worst) for muscle growth, evaluating each based on three criteria: quad tension, resistance profile, and progression potential. Exercises like the barbell back squat, hack squat, and pendulum squat are praised for their effectiveness in targeting the quads, while movements like the Bosu ball squat are dismissed for their instability and inefficiency. The hack squat is crowned as the top exercise for quad development, while the Bosu ball squat is labeled the worst. The video offers valuable insights into selecting the best exercises for hypertrophy.

Takeaways

• 😀 Squats (Barbell Back Squats) are considered the best overall exercise for quad growth due to their high quad tension, deep stretch, and excellent potential for progressive overload.
• 😀 Front squats shift more tension to the quads than back squats due to a more upright posture, but they may be uncomfortable or awkward for some lifters, placing them in A tier.
• 😀 Low bar back squats shift some tension away from the quads towards the glutes but still provide significant quad activation and are ranked in A tier.
• 😀 The hack squat machine is a favorite for bodybuilding because it provides high quad tension, ease of use, and the ability to adjust foot positioning, placing it in S tier.
• 😀 Pendulum squats are similar to hack squats but feel more natural due to their arc-shaped resistance path, and they are also ranked in S tier.
• 😀 Smith machine squats are a good alternative to free weight squats for quad growth due to their stability and easy progressive overload, earning them a spot in S tier.
• 😀 The 45° leg press is effective for quad growth, but limited depth can reduce its benefits compared to deep squats, so it's placed in A tier.
• 😀 The horizontal leg press is less effective than the 45° version due to a more limited range of motion and is ranked in C tier.
• 😀 Leg extensions provide excellent isolation of the quads, especially when performed with a seat-back position for added rectus femoris stretch, earning them a solid A tier ranking.
• 😀 Reverse Nordic curls are accessible and provide a deep stretch for the quads, but they can be tough for beginners and are difficult to overload, which places them in A tier.
• 😀 Bulgarian split squats are very effective for quad growth and are placed in S tier due to their quad stretch, unilateral focus, and effectiveness despite being mentally taxing.
• 😀 Exercises like jump squats, pistol squats, and Bosu ball squats are less effective for hypertrophy due to poor tension, instability, or overload limitations, placing them in F or C tier.

Q & A

What are the three key criteria for a quad exercise to reach S-tier?

For a quad exercise to reach S-tier, it must meet three criteria: 1) High quad tension, especially in the stretched position, 2) It must feel good, meaning no knee pain and a smooth resistance profile, and 3) It should have a simple progression, allowing for consistent overload by either adding weight or reps over time.

Why are squat combination exercises like squat plus press and lunge plus curl placed in F-tier?

Squat combination exercises are placed in F-tier because they engage the quads less effectively. The upper body (shoulders and arms) fatigues before the quads, leading to a reduced focus on the primary muscle group, the quads.

What issue does the Bosu ball squat present for building muscle?

Bosu ball squats are highly unstable, causing the ankle to do a significant amount of stabilization work. This limits the tension that the quads experience during the movement, making it less effective for muscle growth.

How does the barbell front squat differ from the barbell back squat in terms of quad activation?

The barbell front squat places more tension on the quads compared to the barbell back squat. The forward bar position forces a more upright posture, increasing the moment arm to the knee joint and thereby shifting more tension to the quads.

What are the advantages of the hack squat for quad growth?

The hack squat offers several advantages for quad growth: it provides direct quad tension with less need for stabilization, allows for varied foot positioning to find a comfortable range of motion, and offers a more consistent movement pattern, making it ideal for progressive overload.

What is the main reason for placing the Smith machine squat in S-tier?

The Smith machine squat is placed in S-tier because it allows for effective quad activation while providing stability, reducing the risk of falling or needing to dump the bar. This makes it easier to push the quads to failure and progress over time.

Why does the 45° leg press not always provide the same benefit as squats for hypertrophy?

The 45° leg press might not provide the same benefit as squats for hypertrophy because it often limits the range of motion. The deeper you can squat, the more effective the exercise is for targeting the quads, and leg presses sometimes don’t allow for as deep a stretch.

What does the reverse Nordic exercise offer that other quad exercises might not?

The reverse Nordic offers a deep stretch for the quads without needing specialized equipment. It also targets the quads with minimal equipment and is accessible for many, but it can be difficult to overload with weight.

Why are Bulgarian split squats considered effective for quads despite being challenging?

Bulgarian split squats are effective for quads because they provide a huge stretch and high tension on the quads due to their unilateral nature. Although they are fatiguing and psychologically challenging, they lead to significant muscle soreness, indicating effective muscle activation.

What are the limitations of pistol squats for quad development?

Pistol squats have limited quad development potential due to stability issues and the difficulty of adding significant weight. While they can be a great bodyweight exercise, their lack of overload options makes them less effective for long-term quad growth compared to other exercises.