60% Off All AX Programs - http://athleanx.com/x/363-workouts Subscribe to this channel here / athleanx There are so many quad exercises out there, but which ones should you focus your efforts on if you want to build bigger quads and increase strength? In this video I’ll give you the most popular quad exercises ranked from worst to best and help you figure out which ones you should be doing and which ones you can probably get rid of. With that being said, we do need to lay out the criteria for the exercise choices. These are in the video. Also, if there’s a steep learning curve to the movement or it’s too equipment reliant, it may not rank as high as other options that are better and also not as resource intensive. With that being said, let’s start laying out the list and work our way up the rankings from worst chest exercise to best quad exercise. WORST 1. Sissy Squat 2. Smith Machine Squat The sissy squat is one of the best exercises you can do to strengthen your knee hamstrings with proper progression, but it’s a weak exercise choice when you’re looking to build your quads. The lack of overload in this exercise is one of the biggest drawbacks to creating hypertrophy. The Smith machine squat is probably the worst version of a squat you can do. The fixed nature of the movement doesn’t allow for an individual’s proper biomechanics to come into play. Angled or upright, you’re best off avoiding this version of the squat if you can. BEST 3. Dumbbell Drop Squat 4. Goblet Squat 5. Heavy Resistance Bike (Mountain Bike) 6. Leg Extensions The dumbbell drop squat is great for learning proper squat mechanics, but they have a limited ability to sufficiently load the exercise. The goblet squat is great for a more metabolic quest for hypertrophy, but the load limit based on available weight as well as thoracic mobility/strength will also play as a limiting factor in the exercise. You’d be hard-pressed to find a serious cyclist without big quads. Make sure to build resistance and stay consistent with your efforts to see the most gains. Leg extensions have the ability to directly isolate the quads, but if you have knee issues, this exercise might simply make them worse. EVEN BETTER 7. Leg Press (Lower Feet) 8. Dumbbell Step-Up 9. Sled Push/Pull 10. Spanish Dumbbell Squat / TKE Alternating Squat The leg press allows you to use some heavy weight, but you want to make sure you’re going through the full range of motion to get the most benefits from the exercise. The dumbbell step up is a great option for an eccentric focus on the quads, but you may be challenged in how much weight you can use and your balance. The sled push and pull are great options for athletes looking to grow their quads without focusing on eccentrics, but you’ll need to have access to a sled and enough surface area to use it. The Spanish squat and TKE alternating squat are the perfect replacement for leg extensions, but they also allow the assistance muscles to work in tandem. ALMOST THE BEST 11. Squats Hacks 12. Alternating Bulgarian Squat 13. High Bar Back Squat 14. Barbell or Dumbbell Reverse Lunge The hack squat takes the Smith machine squat and improves on it by allowing the body to move naturally even within a fixed range. The Bulgarian Alternating Squat is one of my favorite quad exercises that can be heavily overloaded 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, it might actually work the quads better. I love the reverse lunge for its overload capabilities and how it feels for someone with knee issues. BEST 15. Front Squat 16. Belt Squat There is simply no better exercise for building big quads than the front squat. The overload capabilities of the exercise and its direct targeting of the quads makes it the best option for developing the quads. The belt squat is an option that I put right up there with the front squat in the best category and should not be ignored if you have access to this. For a complete step-by-step training program that was created with the same level of science behind the selection of each exercise in the plans, be sure to visit athleanxespanol.com