Legday is never complete without squats. However, there’s more to legday training than just knocking out set after set of squats. If you’re neglecting quad training then chances are pretty good that your leg training may need some adjustments. So which quad-building exercises are best for you?
When it comes to adding strength and hypertrophy, there are few muscle groups deserve as much attention as quads. Dr. Mike Israetel, sports science Ph.D., and co-founder of RP Strength, reinforces the importance of quad training—not just for beachtime aesthetics, but for overall strength and athletic performance.
The key, as Israetel explained recently on the Renaissance Periodization YouTube channel, is to select the right moves to help build monster quads.
“Your quads are small, but we’re gonna fix it,” Israetel says, half jokingly.
Research has shown the correlation between strong and healthy quadriceps and improved athletic performance, increased power output, and reduced injury risk. Stronger quads play a pivotal role in can mean stronger and more efficient running, jumping, and lifting. Think of the quads as the catalysts behind explosive movements. At the same time, healthier quads can help prevent injuries and improve knee stability.
Israetel selected these following five exercises for both their variety and wide-ranging movements and angles. By using the proper programming (which you can create with Israetel’s RP Strength app, you can leverage the unique benefits of each exercise to build powerful, resilient legs. And look hot at the beach as well.
5 Best Quad-Building Exercises
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High Bar Squat
Benefits of the High Bar Squat
- Promotes deep knee flexion, which maximizes quad activation.
- Improves overall mobility and flexibility in the hips and knees.
- Strengthens the entire lower body while ensuring strong, resilient knees.
How to Do the High Bar Squat
- Position the bar high on your shoulders.
- Keep your chest elevated and shoulder blades pinched back.
- Descend deeply, allowing your knees to travel over your toes while maintaining foot pressure on both toes and heels.
- Aim to squat as deep as comfortable without rounding your lower back.
Expert Tips
- Focus on maintaining an upright torso to better isolate the quads.
- Experiment with foot stance to find what feels most natural.
- Work on flexibility to achieve deeper squats safely.
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Sissy Squat
Benefits of the Sissy Squat
- Targets the quads intensely while eliminating load on the back.
- Provides a deep stretch at the bottom, maximizing muscle activation.
- Great for muscle hypertrophy due to the tension throughout the movement.
How to Do the Sissy Squat
- Use a sissy squat machine or static support (on on to a rail or wall) for stability
- Keep your body upright with hips pushed forward as you lower yourself slowly.
- Pause for a second or two at the bottom to maximize the stretch before returning to starting position.
Expert Tips
- Use a weight belt (or weight vest) to add weight. Increase weight gradually
- Use the “two-thirds” method: Try not to come all the way up. This will help maintain tension on the quads.
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Hack Squat
Benefits of the Hack Squat
- Hack squats place direct emphasis on the quads while allowing you to use moderate to heavier weights.
- This move offers a unique angle that can reduce strain on the lower back.
- Versatile for both low- and high-rep training.
How to Do the Hack Squat
- Position your heels on the platform, lower them toward your glutes.
- Maintain a controlled descent and aim for as deep a knee bend as you can.
Expert Tips
- Try using a weightlifting belt to increase intra-abdominal pressure.
- Practice controlled descents with pauses for enhanced time under tension.
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Leg Press
Benefits of the Leg Press:
- The leg press is one of the better quad-building exercises for isolating the quads while also minimizing spinal load.
- Allows for varied foot positioning to target different muscle groups.
- Leg press movement can be adjusted for both range of motion and intensity.
How to Do the Leg Press
- Position your feet low on the platform for maximal quad activation.
- Adjust your back support to allow for deeper knee flexion.
- Perform with the heels down, and vary toe positioning as desired.
Expert Tips
- Use padding under your lower back for support and range of motion.
- Focus on getting knees to touch your chest for deeper squats.
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Belt Squat
Benefits of the Belt Squat
- Belt squats allow you to focus on the quads without directly loading the spine. This is an ideal back squat alternative for those with back issues.
- Minimizes overall fatigue; you can train quads effectively even with shorter sessions.
How to Do the Belt Squat
- Attach the belt and adjust the height for optimal leverage.
- Lower approximately two-thirds down to maintain tension before locking out.
- Focus on both high reps and maintaining proper form.
Expert Tips
- Experiment with mat heights if the belt squat feels too easy.
- Use Myo-Reps techniques: after reaching failure, pause for brief rests to push beyond limits.