The Best & Worst QUAD Exercises (Ranked Using Science)

Ranking 20 quad exercises on a tier list based on the latest science.

Here are two things you might find helpful:

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Timestamps:
0:00 - What makes a quad exercise great?
1:28 - Combo Squat Exercises
1:43 - Bosu Ball Squat
2:01 - Barbell Back Squat
3:04 - Barbell Front Squat
4:08 - Low-Bar Squat
4:36 - Hack Squat
5:07 - Pendulum Squat
5:25 - Smith Machine Squat
5:50 - 45 Degree Leg Press
6:17 - Horizontal Leg Press
6:39 - Lunge
7:05 - Leg Extension
8:14 - Reverse Nordic
8:50 - Goblet Squat
9:21 - Jump Squat
9:34 - Bulgarian Split Squat
10:03 - Deadlift
10:24 - Step Ups
10:40 - Pistol Squat
10:56 - Sissy Squat

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References:

5th Quadriceps Head Study

Back Squat for Rectus Femoris Growth

High-Bar vs Low-Bar Squat

Free-Weight vs Machine-Based Exercises

Seat Angle Affects Hypertrophy in the Leg Extension

Leg Extension vs Squats

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Written by Jeff Nippard
Music sourced from Epidemic Sound

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[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.

[aragon]

The best leg day exercise is bench press.

[jhaidahmila]

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

[Mori]

This is the best in-depth, science based, straight to the point workout channel on YouTube. Love it.

[behramkhan]

@jeffNippard you just compiled my years of gym experience, my trial & errors, watching countless youtube videos & possibly my injury experience in one video. I couldn't agree more to what you said. Even i got the hack squat right as you said it being the best exercise. Man you're making a contribution to the gym community & guys I totally endorse what he says…. just follow it.

[lewiscaffrey]

I'm sure these videos take so much work to make, but I find them the single most useful piece of bodybuilding content on Youtube. I really hope you cover every other major muscle group in this way. Appreciate the effort, sir!

[LinkinPark]

As somone who is new to working out, thank you for this series Jeff. Simply being able to pick a few exercises from your lists is a god send!

[the_blackness]

ayo Jeff is caked up. Please do a glute tier list. gotta get like you, mah boii

[ethanturner]

Idk if people give you the credit you deserve I don't really read comments, but you are actually so helpful. Thank you bro🙏🏼

[leftbenchplayaa]

we need another tier list video for glutes/hamstrings, shoulders, biceps, and abs

[bessant]

Beauty seeing this video right before a leg workout 😍

[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

[MR-hxnv]

Not sure why I’m not seeing bicep curls? Those are done in the squat rack which are for squats (a leg exercise) so therefore are also a leg exercise

[artemisxo]

i think one reason people hate smith machines is using smith machines that have been poorly maintained

[jbrownbyu]

These videos are so helpful, thank you 😊

[personanongrata]

I appreciate the subtle sound effects. Absolutely genius.

[trevneill]

Belt squats are a game changer. Been doing barbel squats for years, but my lower back, cardio, and anatomy were limiting factors, not my quads.

I got a belt squat machine a year ago, and my legs blew up. I use a raised wedge platform so I get max knee flexion, and I can actually go until my quads fail, not my lower back or breathing. It’s my S+ tier quad movement.

[alecgolas]

You gotta check out belt squats, the stimulus you get from them is unreal, especially cause you get no axial loading

[brianbrady]

If and when you do this tier list on the glutes, I would love to see you talk about the glute pushdown (on the assisted pull-up machine). IMO it is a good excersise as it gets a deep stretch, is easy to set up, and good for beginners. However, I am curious about how to feel about the actual movement in how it relates to glute activation.

[Scareth]

I think i speak for everyone Jeff when I say: make a series of this and cover all the big muscle groups! Weve got triceps, quads, chest, and back – im looking forward to some biceps and abs on that list, too! Youve made my workouts better and now, whenever i leave the gym, i just long to go back!