Quad Training Tier List 🏋️♂️
Comment “Muscle” for my free muscle building cheat sheet.
Ranking the best exercises to grow your quads:
👉️ S-Tier: Barbell Squats – An absolute favorite. Works the upper quad (rectus femoris) and brings in the glutes.
👉️ S-Tier: Leg Press – Incredibly stable. One of the best ways to isolate the quads and target the vastus muscles. You will get a little glute engagement here too.
👉️ A-Tier: Leg Extensions – Highly stable movement that isolates the quad, particularly the upper rectus femoris.
👉️ A-Tier: Hack Squats – Excellent for isolating the vastus muscles of the quads, provided you have a good sled and the proper mobility.
👉️ B-Tier (for muscle building): Bulgarian Split Squats – An S-tier movement overall, but drops to a B-tier specifically for building quad muscle due to stability limitations and heavy glute engagement.
