{"id":88274,"date":"2023-05-01T08:30:45","date_gmt":"2023-05-01T12:30:45","guid":{"rendered":"https:\/\/barbend.com\/?p=88274"},"modified":"2024-11-15T15:15:20","modified_gmt":"2024-11-15T20:15:20","slug":"best-quad-exercises","status":"publish","type":"post","link":"https:\/\/barbend.com\/best-quad-exercises\/","title":{"rendered":"16 Best Quad Exercises and Quad Workouts for Muscle Gain"},"content":{"rendered":"\n

Quads are all the rage nowadays \u2014 we blame the rise of shorter shorts, but hey, we aren’t complaining. If you’re here for quad-focused exercises, the best quad workouts<\/a>, or the best movements for quad growth, rest assured you’ve come to the right place. <\/p>\n\n\n\n

For everything from being able to squat a loaded barbell to developing a well-rounded musculature throughout your whole body, you need strong quads on your side: “Your quads are one of the most important muscles in your entire body. You use them to run, walk, jump, pick things up, and get through a leg day, of course,” says BarBend<\/em> Senior Writer and personal trainer<\/a> Jake Dickson. <\/p>\n\n\n\n

Here are the best quad exercises for mass, strength, and everything else to get you closer to that tear-drop vibe..<\/em><\/p>\n\n\n\n

Recent Updates<\/strong>: Senior Editor Alex Polish<\/a><\/strong> added three exercises and swapped a couple out in accordance with our exercise selection methodology<\/a>, totaling 16 exercises. Other notable updates include adding movement modifications to each exercise and putting our best exercises together into workouts. <\/p>\n\n\n\n

16 Best Quad Exercises<\/h2>\n\n\n\n
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  1. Front Squat<\/a><\/strong><\/li>\n\n\n\n
  2. Heel-Elevated Back Squat<\/a><\/strong><\/li>\n\n\n\n
  3. Goblet Squat<\/a><\/strong><\/li>\n\n\n\n
  4. Bulgarian Split Squat<\/a><\/strong><\/li>\n\n\n\n
  5. Front-Foot-Elevated Dumbbell Split Squat<\/a><\/strong><\/li>\n\n\n\n
  6. Hack Squat<\/a><\/strong><\/li>\n\n\n\n
  7. Leg Press<\/a><\/strong><\/li>\n\n\n\n
  8. Low Cable Split Squat<\/a><\/strong><\/li>\n\n\n\n
  9. Sissy Squat<\/a><\/strong><\/li>\n\n\n\n
  10. Banded Sissy Squat<\/a><\/strong><\/li>\n\n\n\n
  11. Leg Extension<\/a><\/strong><\/li>\n\n\n\n
  12. Cyclist Squat<\/a><\/strong><\/li>\n\n\n\n
  13. Spanish Squat<\/a><\/strong><\/li>\n\n\n\n
  14. Step-Up<\/a><\/strong><\/li>\n\n\n\n
  15. Jump Squat<\/a><\/strong><\/li>\n\n\n\n
  16. Walking Lunge<\/a><\/strong><\/li>\n<\/ol>\n\n\n\n
    \n

    Meet Our Experts<\/h2>\n\n\n\n

    This article contains contributions from BarBend <\/em>Senior Writer Jake Dickson<\/a>, who holds a NASM-CPT personal training certificate and a B.S. degree in Exercise Science. You’ll also find tips, tricks, and commentary from Gianna Masi<\/a>, CPT, CISSN, & RDN.<\/p>\n<\/div>\n\n\n\n

    Editor\u2019s Note: <\/em>The content on BarBend <\/em>is meant to be informative in nature, but it should not be taken as medical advice<\/strong>. When starting a new training regimen and\/or diet, it is always a good idea to consult a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and\/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.<\/em><\/p>\n\n\n\n

    <\/a>\r\n<\/strong>1. Front Squat<\/h2>\n\n\n\n
    \"BarBend's<\/figure>\n\n\n\n
    Equipment Needed<\/strong><\/td>Squat rack OR power rack; barbell, weight plates, barbell collars<\/a><\/td><\/tr>
    Muscles Worked<\/strong><\/td>Quads, upper back, erectors, abdominals<\/td><\/tr>
    Sets & Reps<\/strong><\/td>3-4 sets of 4 to 10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    To target your quads as directly as possible, try holding the barbell in front of you (on your shoulders) in a front squat<\/a>. By loading the weight in front instead of behind you, you\u2019ll be forced to keep your torso as upright as possible. In the front rack position, you\u2019ll have to put a lot more pressure on your quads to maintain your balance and get that bar back up to standing. Your core will feel it, too (in the best way).<\/p>\n\n\n\n

    How to Do It<\/h3>\n\n\n\n
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    1. Set up a barbell in a squat rack<\/a> at roughly shoulder height.<\/li>\n\n\n\n
    2. Step up to the bar, supporting it high on the fronts of your shoulders (delts) and potentially your upper chest. Bend your arms to tuck your fingers under the bar and keep your elbows pointing up. Maintain a tall posture and brace your core.<\/li>\n\n\n\n
    3. Keep the barbell in that front-rack position and sink into your squat.<\/li>\n\n\n\n
    4. After hitting the bottom of your squat, press back up to standing through your legs. Maintain a tall torso, core brace, and high elbows throughout.<\/li>\n<\/ol>\n\n\n\n

      Modifications<\/h3>\n\n\n\n