12 Quad Exercises for Your Next Quad-Focused Leg Day
Build strong, developed quads with our expert guide to the best quad exercises and workouts. The post 12 Quad Exercises for Your Next Quad-Focused Leg Day appeared first on Legion Athletics.
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If your leg day isn’t producing the quad growth you want, it’s time for a strategic shift.
Your problem is likely that your leg routine scatters focus across too many muscle groups. As a result, your quads get too little attention and their growth stalls.
But a quad-focused leg day—containing only the most effective quad-strengthening exercises—can change that.
By zeroing in on the very best exercises for building quad mass, you can quickly build the thick, teardrop quads you’ve always wanted. In my experience working with tens of thousands of people, these are the exercises that consistently deliver the best results:
- Barbell back squat
- Barbell front squat
- Bulgarian split squat
- Dumbbell lunge
- Leg press
- Hack squat
- Dumbbell step-up
- Dumbbell split squat
- Goblet squat
- Pistol squat
- Sissy squat
- Bodyweight squat
- Kneeling leg extension
In this article, you’ll discover why these exercises are so effective, learn how to perform them with proper form, understand how to incorporate them into effective quad-focused leg day workouts, and more.
- Quad Anatomy
- The 12 Best Exercises for A Killer Quad-Focused Leg Day
- The Best Quad-Focused Leg Day Workouts
- The Benefits of Quad Training
Table of Contents
+Quad Anatomy
The quadriceps femoris—or “quads”—are a group of four muscles on the front of the upper leg:
- Rectus femoris
- Vastus lateralis
- Vastus medialis (which includes the vastus medialis oblique, or “VMO”)
- Vastus intermedius
Together the quads extend (straighten) the knees and flex the hips (bring your thighs toward your abdomen).
Here’s how they look:
Targeting Different Parts of the Quads
Many weightlifters wonder whether adjusting their stance width and foot orientation during leg exercises targets different areas of the quads.
For instance, some believe performing exercises with a narrow stance emphasizes the outer quads, while a wide stance with toes turned out targets the inner quads. However, several studies show that muscle activation in your legs is the same regardless of stance width or foot orientation.
Thus, tinkering with these variables probably won’t matter much when it comes to growth. Still, it’s something you should experiment with to find a stance that feels most comfortable for you.
On the other hand, research suggests you can preferentially target the upper and lower regions of the quads depending on the exercises you perform.
For example, hip flexion (bringing the thigh toward the chest) tends to activate the upper (proximal) quads more, while knee extension (straightening the knee) increases activation in the lower (distal) quads.
Researchers have also identified these “regional activation” differences during dynamic movements, such as walking and cycling.
This suggests that some exercises are better for training the upper quads, while other exercises emphasize the lower quads.
Specifically, squats, lunges, and compound quad exercises involving machines (e.g. the hack squat and leg press) are likely slightly better upper quad exercises. In comparison, the leg extension and sissy squat are probably marginally superior lower quad exercises.
The 12 Best Exercises for A Killer Quad-Focused Leg Day
These are the 12 best exercises for building quad size and strength. Here’s how to perform each exercise, why they’re the best, and how to integrate them into your routine with guidance on sets, rep ranges, and rest periods.
1. Barbell Back Squat
Why: The barbell back squat is the king of free-weight quad exercises because it trains the quads through a long range of motion and allows you to lift heavy weights safely and progress regularly, which are vital for building quad mass and strength.
How to:
- Position a barbell in a squat rack at about the height of your nipples.
- Step under the bar, pinch your shoulder blades together, and rest the bar above the bony ridges on the bottom of your shoulder blades.
- Lift the bar out of the rack, take 1-to-2 steps backward, and place your feet a little wider than shoulder-width apart with your toes pointing slightly outward.
- Keeping your back straight, sit down and push your knees out in the same direction as your toes.
- Stand up and return to the starting position.
Sets and reps: 3 sets of 4-to-6 reps with 2-to-4 min rest
2. Barbell Front Squat
Why: The front squat is another key compound quad exercise that trains the quads about as effectively as the back squat, even when you use up to 20% less weight. It also places significantly less compressive forces on your knees and lower back, making it an excellent choice for those aiming to build quad mass while minimizing strain on these areas.
How to:
- Position a barbell in a squat rack at about the height of your breastbone.
- Grab the bar with a shoulder-width grip and your palms facing away from you.
- Step closer to the bar so that it presses against the top of your breastbone and push your elbows up and out in front of the bar.
- With the bar resting on the front of your shoulders and held in place by your hands, lift it out of the rack, take 1-to-2 steps backward, and place your feet a little wider than shoulder-width apart with your toes pointing slightly outward.
- Keeping your back straight, sit down and push your knees out in the same direction as your toes.
- Stand up and return to the starting position.
Sets and reps: 3 sets of 4-to-6 reps with 2-to-4 min rest
3. Bulgarian Split Squat
Why: The Bulgarian split squat trains your quadriceps muscle to a high degree, making it an excellent addition to any quad-focused leg day. It’s also beneficial because it trains each leg independently, which helps you add symmetrical mass to your lower body.
How to:
- While holding a dumbbell in each hand, stand about 2-to-3 feet in front of a bench with your back to the bench.
- With your right foot planted, place the top of your left foot on the bench behind you.
- Lower your butt toward the floor by bending at your right knee until your right thigh is roughly parallel with the floor.
- Stand up and return to the starting position.
Sets and reps: 3 sets of 4-to-6 reps with 2-to-4 min rest
4. Dumbbell Lunge
Why: Research shows the dumbbell lunge is a top-tier exercise for building teardrop quads. Because it requires greater balance and coordination than most other leg exercises, it also engages many smaller stabilizer muscles throughout your body, helping you develop full-body mass and strength.
How to:
- Holding a dumbbell in each hand, stand with your feet hip-width apart.
- Take a long step forward with your right foot—about 2-to-3 feet. Bend both knees until your left knee touches the floor.
- Reverse the motion by pushing through your right foot and leaning slightly backward, allowing your legs to straighten.
- Once you’re standing, bring your right foot back to the starting position.
Sets and reps: 3 sets of 6-to-8 reps with 2-to-4 min rest
5. Leg Press
Why: The leg press is an outstanding quad-focused leg day exercise because it lets you use heavier weights than most other quad exercises, which helps you build quad mass more quickly and effectively.
How to:
- Wedge your butt down into the base of the leg press machine seat.
- Place your feet halfway up the footplate a little wider than shoulder-width apart with your toes pointing slightly outward.
- Straighten your knees and use the safety handles to release the weight.
- Lower the footplate toward your torso until your thighs are about 12-to-18 inches from your chest.
- Push the footplate upward until your legs are almost but not completely straight (knees slightly bent).
Sets and reps: 3 sets of 4-to-6 reps with 2-to-4 min rest
6. Hack Squat
Why: The hack squat is a fantastic compound quad exercise. It’s particularly effective for increasing quad mass because it allows you to lift heavy weights without placing as much stress on your knees and back as other free-weight quad exercises.
How to:
- Position your body so that your feet are shoulder-width apart on the hack squat machine footplate with your toes pointing slightly outward, and your shoulders and back are against the pads.
- Straighten your knees and use the safety handles to release the weight.
- Keeping your back against the pad, sit down and push your knees out in the same direction as your toes.
- Stand up and return to the starting position.
Sets and reps: 3 sets of 4-to-6 reps with 2-to-4 min rest
7. Dumbbell Step-up
Why: The dumbbell step-up trains your entire lower body, helps eliminate size and strength imbalances, boosts your squat performance, and is easier on your knees and back than many other lower-body exercises. Hence, it’s a fantastic exercise to include in your quad-focused leg day.
How to:
- Holding a dumbbell in each hand, place your right foot on a box, bench, or other surface about knee-height off the floor.
- Keeping your weight on your right foot, fully straighten your right leg.
- Lower your left foot toward the floor, and return to the starting position.
Sets and reps: 3 sets of 6-to-8 reps with 2-to-4 min rest
8. Dumbbell Split Squat
Why: The dumbbell split squat allows you to train all your leg muscles one leg at a time, helping you build balanced mass and strength. Because it’s less dynamic, it also requires less balance and coordination than the lunge, making it a solid addition to a beginner quad-focused leg day.
How to:
- Holding a dumbbell in each hand, stand with your feet about shoulder-width apart.
- Take a long step forward with your right foot—about 2-to-3 feet. Keeping your weight on your front foot, bend both knees until your left knee touches the floor.
- Reverse the motion by pushing through your right heel to straighten your legs and return to the starting position.
- Once you’ve performed the desired number of reps, switch legs and repeat the process.
Sets and reps: 3 sets of 6-to-8 reps with 2-to-4 min rest
9. Goblet Squat
Research shows that the goblet squat is an effective quad exercise and, thus, a valuable addition to any quad-focused leg day workout. Because you hold the weight in your hands rather than across your shoulders, it’s also easier on your back than other free-weight quad exercises.
How to:
- Hold a dumbbell in front of your chest with both hands.
- Place your feet a little wider than shoulder-width apart, point your toes slightly outward, and raise your chest.
- Keeping your back straight, sit down and push your knees out in the same direction as your toes.
- Stand up and return to the starting position.
Sets and reps: 3 sets of 8-to-10 reps with 2-to-3 min rest
10. Sissy Squat
Why: The sissy squat is a highly effective lower quad exercise that you can perform using your body weight. Its main advantage is that it trains your quads through a full range of motion and in a stretched position, which is important for maximizing growth.
How to:
- Stand with your feet shoulder-width apart, holding onto a sturdy object with your dominant hand.
- Squeeze your glutes, then bend your knees, allowing them to move forward over your toes.
- As you descend, let your body lean backward, and your heels come off the floor.
- Lower yourself as far as you comfortably can or until your glutes are 6-to-12 inches from your heels.
- Reverse the movement and return to the starting position.
Sets and reps: 3 sets of 10-to-20 reps with 2-to-3 min rest
11. Bodyweight Squat
Why: Bodyweight squats are a good quad exercise for people who are new to training or working around an injury, or for those who want to do quads workouts at home.
How to:
- Place your feet a little wider than shoulder width-apart and point your toes slightly outward.
- Reach your arms straight out in front of you or cross your hands in front of your chest.
- Keeping your back straight, sit down and push your knees out in the same direction as your toes.
- Stand up and return to the starting position.
Sets and reps: 3 sets of 10-to-20 reps with 2-to-3 min rest
12. Leg Extension
Why: The leg extension is a useful exercise for adding extra volume for your quads at the end of a quad-focused leg day. To make it an even more effective lower quad exercise, set the seat as far back as possible and perform the exercise leaning back. This stretches your quad muscles more, which benefits growth.
How to:
- Sit on the leg extension machine seat and adjust the back pad so your knees are just in front of the edge of the seat.
- Adjust the lower leg pad so it touches your shins right above your ankles and puts your feet as close to your butt as possible.
- Grab the handles and push your feet toward the ceiling, extending your legs until your knees are straight.
- Bend your knees to lower your feet and return to the starting position.
Sets and reps: 3 sets of 10-to-15 reps with 2-to-3 min rest
The Best Quad-Focused Leg Day Workouts
So far, we’ve looked at the best exercises to build quad mass. Now let’s discuss how to organize these exercises into an effective quad-focused leg day.
The following workouts contain the best quad exercises and the perfect amount of volume and intensity to build teardrop quads without wearing you to a frazzle.
For best results, do Quad-Focused Leg Day #1 once weekly for 8-to-10 weeks as part of a well-designed training program, take a deload, then replace Quad-Focused Leg Day #1 with Quad-Focused Leg Day #2 for the following 8-to-10 weeks.
After that, you can continue to alternate every 8-to-10 weeks of training or create your own quad-focused leg day workouts using the exercises above.
Quad-Focused Leg Day #1
Quad-Focused Leg Day #2
The Benefits of Quad Training
Improved Aesthetics
Many new weightlifters (and some experienced ones) prioritize training the muscles you can easily see in the mirror: Primarily the shoulders, chest, arms, and abs. But they spend comparatively little time training their lower half.
Consequently, they build strong, muscular upper bodies that dwarf their underdeveloped legs.
Thus, a big reason to get bigger quads is to balance your upper and lower body, preventing weak points in your physique.
Enhanced Athletic Performance
Training your quads boosts your physical performance in multiple ways. For instance, it:
- Increases your power, speed, and strength
- Improves your ability to run, jump, climb, and so forth
Injury Prevention
Many of the best exercises for building your quads enhance lower body stability, which is essential for avoiding injury.
The post 12 Quad Exercises for Your Next Quad-Focused Leg Day appeared first on Legion Athletics.
