Quad Exercises Ranked (BEST TO WORST)
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Date: 2023-02-27
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Comments and reviews: 15
sport
During the pandemic my gym closed down but it was perfect timing as they were moving across the street to a new but smaller location. When it finally opened up, some existing leg machines were there but then a couple of new ones that looked strange, and when I saw what was your BEST leg squat. there it was. that strange machine that I did tryout once. the BELT squat!
Now after watching this video I'll definitely switch from the traditional high-bar back squat to this belt-squat.
Also, I agree with you on the leg extension. I do feel more tension on the knee joint as opposed to ALL tension on the quad (when I have two 45lb plates or more. Less than that is fine. Lots of different ones to choose from. My gym does have the SLED to do push pulls so I will try those as well.
And yes I have caught myself cheating when doing the leg press machine by doing a) pushing with my hands on my knees when I'm at failure and b) have the backrest further back as opposed to almost seat upright. I'll make those corrections.
I do have problems balancing but I will definitely try the Bulgarian Split squats and the Spanish squats and work on my balancing. As for the Hack squat I always felt it being an unnatural movement but perhaps I was not doing it correctly. So I'll try it again.
Great video!
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During the pandemic my gym closed down but it was perfect timing as they were moving across the street to a new but smaller location. When it finally opened up, some existing leg machines were there but then a couple of new ones that looked strange, and when I saw what was your BEST leg squat. there it was. that strange machine that I did tryout once. the BELT squat!
Now after watching this video I'll definitely switch from the traditional high-bar back squat to this belt-squat.
Also, I agree with you on the leg extension. I do feel more tension on the knee joint as opposed to ALL tension on the quad (when I have two 45lb plates or more. Less than that is fine. Lots of different ones to choose from. My gym does have the SLED to do push pulls so I will try those as well.
And yes I have caught myself cheating when doing the leg press machine by doing a) pushing with my hands on my knees when I'm at failure and b) have the backrest further back as opposed to almost seat upright. I'll make those corrections.
I do have problems balancing but I will definitely try the Bulgarian Split squats and the Spanish squats and work on my balancing. As for the Hack squat I always felt it being an unnatural movement but perhaps I was not doing it correctly. So I'll try it again.
Great video!
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MattP
Two thoughts:
1. The belt squat and dumbbell squats have the added advantage of eliminating the axial load on the spine that is unavoidable with most of the other exercises. The latter do a real number on your thoracic and lumbar discs. Ive been lifting for 45 years. You do not want to see what L-spine looks like on MRI!
2. Almost all of your list of exercises (with one exception) target only 3/4 of the quads, namely, the three vasti. The 4th quad muscle, the rectus femoris, because it crosses anterior to the hip joint, is a hip flexor as well as a knee extensor. Squats and all related movements require hip extension. This results in central reciprocal inhibition of the hip flexor muscles, including the rectus femoris. I ve confirmed this with my work on MRI of exercised skeletal muscle. The only exercise you discuss that effectively targets all 4 quad muscles (i. e, including the rectus femoris) is the leg extension, because the hip is fixed. This is confirmed with MRI. In other words, to target all 4 quads, you need a movement without hip extension. Squats do squat for the rectus femoris!
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Two thoughts:
1. The belt squat and dumbbell squats have the added advantage of eliminating the axial load on the spine that is unavoidable with most of the other exercises. The latter do a real number on your thoracic and lumbar discs. Ive been lifting for 45 years. You do not want to see what L-spine looks like on MRI!
2. Almost all of your list of exercises (with one exception) target only 3/4 of the quads, namely, the three vasti. The 4th quad muscle, the rectus femoris, because it crosses anterior to the hip joint, is a hip flexor as well as a knee extensor. Squats and all related movements require hip extension. This results in central reciprocal inhibition of the hip flexor muscles, including the rectus femoris. I ve confirmed this with my work on MRI of exercised skeletal muscle. The only exercise you discuss that effectively targets all 4 quad muscles (i. e, including the rectus femoris) is the leg extension, because the hip is fixed. This is confirmed with MRI. In other words, to target all 4 quads, you need a movement without hip extension. Squats do squat for the rectus femoris!
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clamum
I know the Smith machine gets crapped on a lot, but I don't really have a problem with them, generally.
When I started lifting in early 2020, my trainer had me do Smith exercises (squat, press) to learn them. Yeah he could've just taught me barbell first, but I think teaching someone new to lifting on a Smith does make some sense. I did Smith squats for that first whole year, and I gained 35 lbs total ( 12 lbs muscle) by the end of the first year. My legs certainly grew and were one of the parts that I was most happy with.
While I always do barbell movements now, I think Smith has some place and can certainly be effective. I still use it if the racks are taken though I'd def prefer barbell haha.
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I know the Smith machine gets crapped on a lot, but I don't really have a problem with them, generally.
When I started lifting in early 2020, my trainer had me do Smith exercises (squat, press) to learn them. Yeah he could've just taught me barbell first, but I think teaching someone new to lifting on a Smith does make some sense. I did Smith squats for that first whole year, and I gained 35 lbs total ( 12 lbs muscle) by the end of the first year. My legs certainly grew and were one of the parts that I was most happy with.
While I always do barbell movements now, I think Smith has some place and can certainly be effective. I still use it if the racks are taken though I'd def prefer barbell haha.
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Lee
Currently I respectfully disagree with smith squat not being effective at building quads as a variation. Feet slightly forward allows for tons of knee flexion of course depending the persons orthopaedic profile, ankle mobility etc. allowing for massive quad stimulation.
Dr Mike Isratel from renaissance periodisation seems to think their a valid variation for quads.
Is Jeff s criticism more technique based? The lifts positional demand too high? Sorry to be disagreeable I just didn t understand his explanation for ranking it worst
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Currently I respectfully disagree with smith squat not being effective at building quads as a variation. Feet slightly forward allows for tons of knee flexion of course depending the persons orthopaedic profile, ankle mobility etc. allowing for massive quad stimulation.
Dr Mike Isratel from renaissance periodisation seems to think their a valid variation for quads.
Is Jeff s criticism more technique based? The lifts positional demand too high? Sorry to be disagreeable I just didn t understand his explanation for ranking it worst
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Levi
Because of my age-related physical limitations, I primarily do only body weight squats, goblet squats and seated leg extensions. I shoot for reps, not max weight- I'm too old for that shiite at this point. Lots less wear and tear on the body too. Even w/my limitations, my legs look better- muscular size, thickness and separation- at 62 than likely ever before. Want to ruin your body? Do heavy legs/squat variations all the time. Your lower back, hips and knees will hate you by the time you're 50.
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Because of my age-related physical limitations, I primarily do only body weight squats, goblet squats and seated leg extensions. I shoot for reps, not max weight- I'm too old for that shiite at this point. Lots less wear and tear on the body too. Even w/my limitations, my legs look better- muscular size, thickness and separation- at 62 than likely ever before. Want to ruin your body? Do heavy legs/squat variations all the time. Your lower back, hips and knees will hate you by the time you're 50.
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Richie
If you can do it pain free and with good form, there's no question that back squats are the best, high back like Jeff prefers. Front squats are great but for me they're just way too awkward, back squats are so functional and natural, just be careful not to hurt yourself with them and to add weight safely. reverse lunges and hack squats are amazing and for burnout exercise leg extensions are really good. Glad Jeff doesn't completely hate leg extensions anymore.
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If you can do it pain free and with good form, there's no question that back squats are the best, high back like Jeff prefers. Front squats are great but for me they're just way too awkward, back squats are so functional and natural, just be careful not to hurt yourself with them and to add weight safely. reverse lunges and hack squats are amazing and for burnout exercise leg extensions are really good. Glad Jeff doesn't completely hate leg extensions anymore.
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Mike
Hi Jeff.
Question for you with the belt sqaut. If you don't have access to a machine like you've shown is it possible to get the same mechanics out of a chain weighted belt like you would use to add weight day for like pullups or weighted dips? I have in the past placed an Olympic bar in the corner, added weight to it and attached the chain to it, and squated. I'm just curious about your thoughts on this.
Thank you in advance.
Mike.
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Hi Jeff.
Question for you with the belt sqaut. If you don't have access to a machine like you've shown is it possible to get the same mechanics out of a chain weighted belt like you would use to add weight day for like pullups or weighted dips? I have in the past placed an Olympic bar in the corner, added weight to it and attached the chain to it, and squated. I'm just curious about your thoughts on this.
Thank you in advance.
Mike.
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Walter
I know you said smith machine squats are bad, but what about squats using lever arms with the bar across you back like a barbell? Like with the powertec levergym or brute force s rapt gym. Lever arms on a cage gym might be the same. I know on the rapt gym due to the length of the lever arms, you need to face the gym to do them correctly. I don t really feel any issues doing the exercises, but I was curious what your opinion might be on it?
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I know you said smith machine squats are bad, but what about squats using lever arms with the bar across you back like a barbell? Like with the powertec levergym or brute force s rapt gym. Lever arms on a cage gym might be the same. I know on the rapt gym due to the length of the lever arms, you need to face the gym to do them correctly. I don t really feel any issues doing the exercises, but I was curious what your opinion might be on it?
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Thomas
Great video and excercises!
Since a few weeks I have been having pain on my inner right knee below the kneecap. No idea what it is causing. It only happens on exercises where my knee bend backwards, so for instance the reverse lunge when putting the unloaded leg backwards. Same for Bulgarian squad, leg up the bench hurts. Normal squads or deadlifts don't hurt at all. Running or long walks also make it worse, any ideas or suggestions?
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Great video and excercises!
Since a few weeks I have been having pain on my inner right knee below the kneecap. No idea what it is causing. It only happens on exercises where my knee bend backwards, so for instance the reverse lunge when putting the unloaded leg backwards. Same for Bulgarian squad, leg up the bench hurts. Normal squads or deadlifts don't hurt at all. Running or long walks also make it worse, any ideas or suggestions?
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Shams
Nice video. But, in my opinion, goblet squats (which has variations to target all your quad muscles) should be on everybody's list - it builds proper form and it is best as a failure exercise in supersets. The sissy squat is great as well (just a bit technical) and it is best as a part of a superset as well. Walking lunges should have been included in your list - it is great at targeting the quads when done the wright way (forward lean.
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Nice video. But, in my opinion, goblet squats (which has variations to target all your quad muscles) should be on everybody's list - it builds proper form and it is best as a failure exercise in supersets. The sissy squat is great as well (just a bit technical) and it is best as a part of a superset as well. Walking lunges should have been included in your list - it is great at targeting the quads when done the wright way (forward lean.
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heycharlie
Went to a gym that had a 20 yard strip of turf. Did a sled push for the first time ever with explosive power until I either got to the end or until failure.
That was one of the most gassed I ve ever been as well as biggest muscle pumps I ve ever gotten and it was in my quads. Definitely recommend, if it s available to you. Just be warned you might hurl from how gassed you are.
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Went to a gym that had a 20 yard strip of turf. Did a sled push for the first time ever with explosive power until I either got to the end or until failure.
That was one of the most gassed I ve ever been as well as biggest muscle pumps I ve ever gotten and it was in my quads. Definitely recommend, if it s available to you. Just be warned you might hurl from how gassed you are.
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Cosmic
Jeff Understands how Gym Goers have a hard time programming what exercises to do and he seems to find the Correct and not so correct exercises to use on leg days or in conjunction with full body programs and or splits. One thing he does not mention here is the single leg pistol squat and its progressions using a bodyweight leg exercises.
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Jeff Understands how Gym Goers have a hard time programming what exercises to do and he seems to find the Correct and not so correct exercises to use on leg days or in conjunction with full body programs and or splits. One thing he does not mention here is the single leg pistol squat and its progressions using a bodyweight leg exercises.
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The
Small world - the brother at 11: 55 was a trainer in Fitness First at Carlingford back in the days when Zyzz, Chestbrah etc. were there and that whole thing with them took off. FFWD X amount of years later and here he is being used as an example in an Athlean-X video. Things That Make You Go Hmmm yo!
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Small world - the brother at 11: 55 was a trainer in Fitness First at Carlingford back in the days when Zyzz, Chestbrah etc. were there and that whole thing with them took off. FFWD X amount of years later and here he is being used as an example in an Athlean-X video. Things That Make You Go Hmmm yo!
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Ad_slammer
I've been doing back squats (highbar full range of motion) with reverse lunges (bb or db) on one session and box squats (parallel) with bulgarian split squats on the other, all from the almost best category. The two from the best of the best are pretty inconvenient for me.
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I've been doing back squats (highbar full range of motion) with reverse lunges (bb or db) on one session and box squats (parallel) with bulgarian split squats on the other, all from the almost best category. The two from the best of the best are pretty inconvenient for me.
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Berosar
Man thats a terrible list. Its like you just looked up all the quad exercises and tried make it sound clever. How can sissy squat be in absolute worst and goblet squats, a bike, spanish squats and even sled pull be higher up. Not to mention front squats being in first lol.
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Man thats a terrible list. Its like you just looked up all the quad exercises and tried make it sound clever. How can sissy squat be in absolute worst and goblet squats, a bike, spanish squats and even sled pull be higher up. Not to mention front squats being in first lol.
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