The Best & Worst QUAD Exercises
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Date: 2024-07-02
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Comments and reviews: 20
jhaidahmila77
Tier list with timestamps (ur welcome)
S tier:
4: 36 - Hack Squat
S tier:
2: 01 - Barbell Back Squat
5: 07 - Pendulum Squat
5: 25 - Smith Machine Squat
9: 34 - Bulgarian Split Squat
A tier:
3: 04 - Barbell Front Squat
4: 08 - Low-Bar Squat
5: 50 - 45 Degree Leg Press
7: 05 - Leg Extension
8: 14 - Reverse Nordic
B tier:
6: 39 - Lunge
8: 50 - Goblet Squat
10: 56 - Sissy Squat
C tier:
6: 17 - Horizontal Leg Press
10: 03 - Deadlift
10: 24 - Step Ups
10: 40 - Pistol Squat
D tier:
F tier:
1: 28 - Combo Squat Exercises
9: 21 - Jump Squat
F- tier:
1: 43 - Bosu Ball Squat
Bonus (image with all of the exercices):
12: 00
reply
Tier list with timestamps (ur welcome)
S tier:
4: 36 - Hack Squat
S tier:
2: 01 - Barbell Back Squat
5: 07 - Pendulum Squat
5: 25 - Smith Machine Squat
9: 34 - Bulgarian Split Squat
A tier:
3: 04 - Barbell Front Squat
4: 08 - Low-Bar Squat
5: 50 - 45 Degree Leg Press
7: 05 - Leg Extension
8: 14 - Reverse Nordic
B tier:
6: 39 - Lunge
8: 50 - Goblet Squat
10: 56 - Sissy Squat
C tier:
6: 17 - Horizontal Leg Press
10: 03 - Deadlift
10: 24 - Step Ups
10: 40 - Pistol Squat
D tier:
F tier:
1: 28 - Combo Squat Exercises
9: 21 - Jump Squat
F- tier:
1: 43 - Bosu Ball Squat
Bonus (image with all of the exercices):
12: 00
reply
joseh. 1399
I personally love sissy squats and have begun to overload them pretty well, currently doing sets with a 27. 5lbs dumbbell held to my chest and the stretch is insane.
I superset with my smith machine squats, basically, I’ll finish a set, and immediately pick up the DB, place it to my chest with one arm, and use the other for balance on the smith machine, and do AMRAP sets, making sure I don’t use my hand to resist the weight up at all and it’s only my quads working.
It SUCKS but feels so damn good, I also firmly believe it has bulletproofed my knees. I used to have a cranky right knee but ever since I began to do that squat variation, I don’t feel an ounce of knee discomfort.
reply
I personally love sissy squats and have begun to overload them pretty well, currently doing sets with a 27. 5lbs dumbbell held to my chest and the stretch is insane.
I superset with my smith machine squats, basically, I’ll finish a set, and immediately pick up the DB, place it to my chest with one arm, and use the other for balance on the smith machine, and do AMRAP sets, making sure I don’t use my hand to resist the weight up at all and it’s only my quads working.
It SUCKS but feels so damn good, I also firmly believe it has bulletproofed my knees. I used to have a cranky right knee but ever since I began to do that squat variation, I don’t feel an ounce of knee discomfort.
reply
juliafloridausa
Tier list with timestamps
S tier
04: 35 Hack Squat
S tier
01: 57 Barbell Back Squat
05: 07 Pendulum Squat
05: 24 Smith Machine Squat
09: 34 Bulgarian Split Squat
A tier
03: 03 Barbell Front Squat
04: 08 Low Bar Squat
05: 50 45 Degree Leg Press
07: 04 Leg Extension
08: 13 Reverse Nordic
B tier
06: 37 Lunge
08: 44 Goblet Squat
10: 55 Sissy Squat
C tier
06: 18 Horizontal Leg Press
10: 03 Deadlift
10: 24 Step Up
10: 39 Pistol Squat
F tier
01: 26 Combo Squat Exercises
09: 21 Jump Squat
F- tier
01: 40 Bosu Ball Squat
reply
Tier list with timestamps
S tier
04: 35 Hack Squat
S tier
01: 57 Barbell Back Squat
05: 07 Pendulum Squat
05: 24 Smith Machine Squat
09: 34 Bulgarian Split Squat
A tier
03: 03 Barbell Front Squat
04: 08 Low Bar Squat
05: 50 45 Degree Leg Press
07: 04 Leg Extension
08: 13 Reverse Nordic
B tier
06: 37 Lunge
08: 44 Goblet Squat
10: 55 Sissy Squat
C tier
06: 18 Horizontal Leg Press
10: 03 Deadlift
10: 24 Step Up
10: 39 Pistol Squat
F tier
01: 26 Combo Squat Exercises
09: 21 Jump Squat
F- tier
01: 40 Bosu Ball Squat
reply
farisakhtar4824
Excellent video, it's just a shame you missed out on Zercher Squats! Underrated imo, so many benefits to this exercise especially for people with back or spinal issues. It's like a low bar front squat, but it's much easier to master and works other muscles. It can also be done with padding so it's not uncomfortable.
I'm trying to work these into my routine, as I've got a herniated disc and would like to focus on back and core development. Zercher also feel way more natural to me, and i can concentrate on squatting rather than balancing the weight on my back.
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Excellent video, it's just a shame you missed out on Zercher Squats! Underrated imo, so many benefits to this exercise especially for people with back or spinal issues. It's like a low bar front squat, but it's much easier to master and works other muscles. It can also be done with padding so it's not uncomfortable.
I'm trying to work these into my routine, as I've got a herniated disc and would like to focus on back and core development. Zercher also feel way more natural to me, and i can concentrate on squatting rather than balancing the weight on my back.
reply
clamum9648
Bulgarian Split Squats are awesome but those kill my glutes, not so much quads. For me, the thing that annihilates my quads the most are leg extensions, but not just regular leg extensions, it's when I do about 5 sets with myoreps. Like I'll get 10 or 12 reps my first set, and then for the next 4 sets I do 10 or 12 reps for each, matching that first set rep count. If I fail the 10/12 reps on a set, I rest 5 seconds or so and then knock out the remaining reps until I get to the 10 or 12 that I got my first set.
reply
Bulgarian Split Squats are awesome but those kill my glutes, not so much quads. For me, the thing that annihilates my quads the most are leg extensions, but not just regular leg extensions, it's when I do about 5 sets with myoreps. Like I'll get 10 or 12 reps my first set, and then for the next 4 sets I do 10 or 12 reps for each, matching that first set rep count. If I fail the 10/12 reps on a set, I rest 5 seconds or so and then knock out the remaining reps until I get to the 10 or 12 that I got my first set.
reply
JeffNippard
How to interpret my tier list:
All exercises are ranked based on muscle building potential.
S tier - My favorite. Do them if you can.
A tier - Strongly recommend.
B tier - I still do these in certain contexts. There may be better options.
C tier - There are better options for most people. Can still have value in some contexts.
D tier - Probably not a great option for most people.
F tier - Generally not recommended.
reply
How to interpret my tier list:
All exercises are ranked based on muscle building potential.
S tier - My favorite. Do them if you can.
A tier - Strongly recommend.
B tier - I still do these in certain contexts. There may be better options.
C tier - There are better options for most people. Can still have value in some contexts.
D tier - Probably not a great option for most people.
F tier - Generally not recommended.
reply
Ku_Tadao
Is there a tier list for back exercises
I'm planning on working out my body more, and by more I mean really a LOT. However, due to my grade 2 scoliosis, I'm experiencing a lot of back pain.
This is one of the main reasons I need to work out my back moresince in the future, my muscles will have to support me more than my bone structure itself. Hence, I'm asking this question.
reply
Is there a tier list for back exercises
I'm planning on working out my body more, and by more I mean really a LOT. However, due to my grade 2 scoliosis, I'm experiencing a lot of back pain.
This is one of the main reasons I need to work out my back moresince in the future, my muscles will have to support me more than my bone structure itself. Hence, I'm asking this question.
reply
sydwelltlhola4211
my two cents about Front squat. Isn't the total weight, wrist flexibility and shoulder mobility the limiting factor I have a love-hate relationship with front squats. The heaviest I can go is a single plate on both sides of the bar with a three-second hold at the bottom but my wrist, shoulders and upper back limit me.
reply
my two cents about Front squat. Isn't the total weight, wrist flexibility and shoulder mobility the limiting factor I have a love-hate relationship with front squats. The heaviest I can go is a single plate on both sides of the bar with a three-second hold at the bottom but my wrist, shoulders and upper back limit me.
reply
maroc-al-helmidi
The biggest problem I see with leg extensions (at least in my gym) is that the maximum weight is a bit laughable. The highest weight you can get to is 300lbs/137kg, which for now still is enough to get me to fail within 6-8 repetitions, but for the enhanced boys here that’s essentially a warm up weight
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The biggest problem I see with leg extensions (at least in my gym) is that the maximum weight is a bit laughable. The highest weight you can get to is 300lbs/137kg, which for now still is enough to get me to fail within 6-8 repetitions, but for the enhanced boys here that’s essentially a warm up weight
reply
m7rayven195
Since I do sissys and reverse nordics my knees are stronger than ever. Plus, the stretch and pump is brutal
Recently, I even started to squat on my toes, letting my knees travel even further above my feet and getting more stretch on the quads
I do It on the Smith for the enhanced stability
reply
Since I do sissys and reverse nordics my knees are stronger than ever. Plus, the stretch and pump is brutal
Recently, I even started to squat on my toes, letting my knees travel even further above my feet and getting more stretch on the quads
I do It on the Smith for the enhanced stability
reply
jeffnippard
I have a super weird request: As a rock climber, I am interested mostly in being as strong as possible while being as SMALL as possible. Do you think you would be able to do a video on the changes in consideration for how to approach lifting, building strength, training, etc
reply
I have a super weird request: As a rock climber, I am interested mostly in being as strong as possible while being as SMALL as possible. Do you think you would be able to do a video on the changes in consideration for how to approach lifting, building strength, training, etc
reply
Diego-fs2zk
Great video!
I personally hate front squats because I've always found them uncomfortable on my shoulders and grip.
And with hack squats I've never discovered which stance was good for me (limited ankle dorsiflexion, so my stance had to be more forward and wider.
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Great video!
I personally hate front squats because I've always found them uncomfortable on my shoulders and grip.
And with hack squats I've never discovered which stance was good for me (limited ankle dorsiflexion, so my stance had to be more forward and wider.
reply
DuelScreen
I have fallen arches so deadlifts and squats are difficult. The only squat I have found that I can do without pain is a bodyweight squat. I have not found a deadlift alternative or variation yet. In watching this video I hope to find some new alternatives to try.
reply
I have fallen arches so deadlifts and squats are difficult. The only squat I have found that I can do without pain is a bodyweight squat. I have not found a deadlift alternative or variation yet. In watching this video I hope to find some new alternatives to try.
reply
jfpasky
The smith machine squat is by far the best leg exercise ive added to my leg days. Used to barbell squat 605x1 as my max but the switched to smith machine and I usually only work up to 415 to failure and I have seen so much growth in the size of my legs.
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The smith machine squat is by far the best leg exercise ive added to my leg days. Used to barbell squat 605x1 as my max but the switched to smith machine and I usually only work up to 415 to failure and I have seen so much growth in the size of my legs.
reply
cavebeest
Sissy squats on the smith machine are great because of the overload potential and ability to push to failure safely and rack at any time. When the leg extension at my college gym was broken I learned to love these as a quad isolating movement.
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Sissy squats on the smith machine are great because of the overload potential and ability to push to failure safely and rack at any time. When the leg extension at my college gym was broken I learned to love these as a quad isolating movement.
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bageleater3373
I find these kind of videos to be the most digestible and easy-to-watch fitness content, theres so much info and answers to questions packed into a tidy 12 minutes. I don't think i've felt more inclined to load up a barbell in my life.
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I find these kind of videos to be the most digestible and easy-to-watch fitness content, theres so much info and answers to questions packed into a tidy 12 minutes. I don't think i've felt more inclined to load up a barbell in my life.
reply
entspannter_hase
I don't really understand your definition of overload potential. Why would the machine leg extension be limited in terms of overload, and why are you skeptical that you could grow your quads effectively with them
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I don't really understand your definition of overload potential. Why would the machine leg extension be limited in terms of overload, and why are you skeptical that you could grow your quads effectively with them
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jeffnippard
A Jeff Nippard video is always overdue. The GOAT of fitness videos that are educational and enjoyable. This should be awesome. Plus he doesn't endlessly plug his products in every video before he even gets to the end.
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A Jeff Nippard video is always overdue. The GOAT of fitness videos that are educational and enjoyable. This should be awesome. Plus he doesn't endlessly plug his products in every video before he even gets to the end.
reply
metehong
Where would you rank Zercher Squats in your tier list I love to program them in my leg workouts. I get a great quad pump but the elbow pain is usually the limiting factor for me so I'd put the excerise in A tier.
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Where would you rank Zercher Squats in your tier list I love to program them in my leg workouts. I get a great quad pump but the elbow pain is usually the limiting factor for me so I'd put the excerise in A tier.
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NutiketAiel
I would love to hear your opinion on belt squats, either with a machine or using a dip belt & a landmine. I use this because my lower back can't handle back squats and I've made good progress with them.
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I would love to hear your opinion on belt squats, either with a machine or using a dip belt & a landmine. I use this because my lower back can't handle back squats and I've made good progress with them.
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