Exercises/Quads

The best quad exercises, rated

22 quad exercises, from the highest rated to the most situational. Each one with how to do it, the rep range and alternatives.

Rating S: Top picks 1

Rating SMachineHack SquatStable, deep and easy to load, safe to take close to failure.How to do it

Rating A: Great choices 13

Rating ABarbellBarbell Back SquatDeep squats gave more glute and adductor growth than half squats, and as much glute growth as hip thrusts plus more quad growth.How to do it Rating AMachineBelt SquatQuad and glute stimulus like a squat without loading the spine.How to do it Rating ADumbbellBulgarian Split SquatBig stretch on quads and glutes with just dumbbells, but very fatiguing and balance-dependent.How to do it Rating ADumbbellDumbbell Front-Foot-Elevated Split SquatThe elevation gives extra depth and thus more stretch on the quads and glutes, with less balance demand than the Bulgarian split squat.How to do it Rating AMachineLeg ExtensionGrows the rectus femoris, which squats barely do.How to do it Rating AMachineLeg PressSafe and easy to overload.How to do it Rating ABarbellLow-Bar Back SquatLets you move more weight than the high-bar squat, with more hip and less quad.How to do it Rating AMachinePendulum SquatLots of quad tension in the stretch with a stable path.How to do it Rating AMachineSingle-Leg Leg ExtensionSame stimulus as the leg extension (including the rectus femoris), but one leg at a time: useful for left-right differences or after an injury.How to do it Rating AMachineSingle-Leg Leg PressSame stable machine as the leg press, but one leg at a time: more depth and you see left-right differences.How to do it Rating AMachineSmith Machine Bulgarian Split SquatThe Smith bar removes the balance demand, so you can go heavier and closer to failure than with dumbbells.How to do it Rating AMachineSmith Machine SquatThe stable path lets you train safely close to failure.How to do it Rating AMachineV-SquatClose relative of the hack squat: fixed path, deep and safe close to failure.How to do it

Rating B: Good choices 7

Rating BBarbellBarbell Front SquatGood quad stimulus, but the rack position and upper back often give out before the quads do.How to do it Rating BDumbbellDumbbell Split SquatEasy entry into single-leg training at home or in the gym.How to do it Rating BDumbbellDumbbell Step-UpUseful at home, but less stretch and harder to overload than a split squat.How to do it Rating BDumbbellGoblet SquatGreat for beginners and at home, but the load is quickly limited by what you can hold.How to do it Rating BBodyweightReverse NordicStretches the rectus femoris without a machine, but progression comes mostly from reps.How to do it Rating BMachineSeated Leg PressLoads the same muscles as the 45° leg press, but many horizontal machines allow little depth and load in coarse steps.How to do it Rating BBodyweightSissy SquatHuge quad stretch, but hard to load and tough on the knees.How to do it

Rating C: Situational 1

Rating CBodyweightPistol SquatImpressive, but balance limits the muscle stimulus and overload is difficult.How to do it

Also trains your quads

Exercises for other muscles where your quads help.

Rating ADumbbellDumbbell Deficit Reverse LungeThe step gives more depth than the regular reverse lunge, so more stretch on the glutes and quads.How to do it Rating ADumbbellDumbbell Reverse LungeMore stable and knee-friendly than the forward lunge, with a good glute stretch.How to do it Rating AMachineSmith Machine Front-Foot-Elevated Reverse LungeExtra range of motion with a stable path.How to do it Rating ADumbbellWalking LungeBig stretch on glutes and quads, but fatiguing and balance-dependent.How to do it Rating BBarbellDeadliftTop exercise for strength, but for hypertrophy a lot of fatigue per unit of growth stimulus.How to do it Rating BBarbellSumo DeadliftStrength variation with more adductors and glutes.How to do it

Plan your training

Knowledge base
What is progressive overload?Four ways to keep making progress, and how fast to go.Read How many sets per muscle per week?The weekly volume that builds muscle.Read One-rep max calculatorYour max from any hard set, and the weight for 2 to 12 reps.Read

How we rate exercises

Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.

Questions about
quad training

What is the best quad exercise?

There is no single best one. In Mitta’s library, the highest rated quad exercises are the hack squat, barbell back squat, belt squat and Bulgarian split squat. Pick the one that suits your equipment and feels best.

Can I train my quads at home?

Yes. Exercises that need little more than dumbbells or your body weight include the Bulgarian split squat, dumbbell front-foot-elevated split squat, dumbbell split squat and dumbbell step-up.

How many quad exercises should I do?

One or two per workout is enough for most people. What matters more is the number of hard sets per week. How many sets per muscle per week?

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