10 Best Quad Exercises (For Building Strength & Hypertrophy)

Heels-elevated goblet squats are among the best leg exercises targeting all four quad muscles with dumbbells.

Heels elevated goblet squat is performed with kettlebells or dumbbells and is similar to the barbell front squat.

How to Perform Heels Elevated Goblet Squats:

1. Stand shoulder-width, select dumbbell or kettlebell for 12 reps.
2. Hold weight at chest, heels on weight plate.
3. Squat down, back flat, knees aligned with toes.
4. Thighs parallel to the ground; hold for a second.
5. Stand up, repeat for 12 reps, 3 sets.

3. Rear Foot Elevated Split Squats

Having incorporated rear foot elevated split squats in many training programs, I can attest to their effectiveness in building glutes, hams, and quads.

Rear foot elevated split squat is easy to progress since the loading of only one leg will increase quad, glute, and hamstring activation, making the hypertrophy element easier to achieve.

How to Perform Rear Foot Elevated Split Squats:

1. Hold dumbbells and place one leg on the bench.
2. Forward foot steps out, back straight.
3. Lower down, bending your forward foot.
4. Hold the bottom position for 1-2 seconds.
5. Stand up, repeat for 6 reps per leg, 3 sets.

Based on our observations, seated dumbbell leg extensions offer a more functional approach compared to machine leg extensions.

It will force core activation and develop balance in the seated position with a limited surface.

How to Perform Seated Dumbbell Leg Extensions:

1. Choose dumbbell for 12 reps.
2. Sit on the bench, dumbbell between feet.
3. Extend legs; bend knees to lower.
4. Feet just above ground, then extend.
5. Repeat for 12 reps, 3–4 sets.

5. Sissy Squat

The sissy squat is a challenging squat variation that targets the quads by leaning your body backward, making bending forward in the knees necessary.

It can represent a problem with weak knees since your knees and going past the toes create tension in the joint.

If you are a beginner, you can still do sissy squats since they are performed with just your body weight, but for 2 sets and 8 reps.

How to Perform a Sissy Squat:

1. Stand in front of the squat rack for balance.
2. Hold rack; rise on toes.
3. Lower into a squat, torso back, knees forward.
4. Reverse motion at the balance limit.
5. Repeat for 8 reps, 3 sets (if your knees are healthy).

As a coach, I often recommend banded Spanish squats; they perfectly position your hips to maximize quad engagement.

The most bending will occur at your knee joint, making your quads tenser.

How to Perform Banded Spanish Squats:

1. Loop resistance bands around the squat rack.
2. Stand in bands behind your knees.
3. Step back and tighten the bands.
4. Squat down, back flat, hips at 90 degrees.
5. Thighs parallel to floor, then stand.
6. Repeat for 8 reps, 3 sets.

7. Front Foot Elevated Reverse Lunges

Front foot elevated reverse lunges are excellent split squat variations targeting your vastus medialis, vastus lateralis, vastus intermedius, and rectus femoris.

They are also effective at working the stabilizers necessary to keep your body balanced during any movement.

How to Perform Front Foot Elevated Reverse Lunges:

1. Hold dumbbells, foot on an elevated surface.
2. Lower into a split squat, thigh parallel to floor.
3. Hold for a second, then stand.
4. Repeat for 8 reps per leg, 3 sets.

Sitting leg extensions are machine leg extensions.

They are the least functional exercise on the list but they are effective for inducing quad hypertrophy.

How to Perform Sitting Leg Extensions:

1. Set the weight on the machine for 12 reps.
2. Sit and hold the side bars.
3. Extend your knees and hold the top position.
4. Flex knees to lower; repeat for 12 reps, 3 sets.

9. Dumbbell Hack Squat With a Foam Roller

From my coaching, I've seen that dumbbell hack squats with a foam roller can be challenging for beginners.

However, it is one of the most effective knee extension exercises, targeting all quadriceps muscles.

How to Perform Dumbbell Hack Squats With a Foam Roller:

1. Place dumbbells near the wall and a foam roller on the wall.
2. Stand with foam roller on back, dumbbells in your hands.
3. Squat down; foam roller aids movement.
4. Thighs parallel to ground, then stand.
5. Repeat for 8 reps, 3–4 sets.

Through my training sessions, I've observed that pistol squats are outstanding for strengthening the glutes, hamstrings, and quads unilaterally.

However, they will also build lower-body dynamic stability essential for team sports such as basketball, football, hockey, etc.

How to Perform Pistol Squats:

1. Stand and lift one foot.
2. Bend the standing leg into a squat.
3. Extend the other knee as you lower.
4. Deep squat, then rise.
5. Repeat for 6 reps per leg, 3 sets.

Reflecting on a 2009 study from Arthritis and Rheumatism and my own coaching observations, strong quads are linked to a lower risk of lower body injuries [3].

By strengthening your quads, you will also lower the chance of injury associated with the hip, knee, and ankle joints.

Weak quads can make your body compensate with muscles above and below the knee joint.

This places much more stress on the ankle and hip joints, making them more prone to injury.

Strong quads will also improve the stability of your knee joint, decreasing the chance of ACL (anterior cruciate ligament) injuries, torsions, and ruptures.

"The quad muscles give strength and structure to the lower body and help protect the knee and hip."

- Jake Boly, Certified Strength & Conditioning Specialist

However, keep in mind that overemphasis on the quads can also lead to muscular imbalances so strive to maintain a balance between quad and hamstring strength.

3. Quad Training Can Keep You Moving

Your quads are crucial for everyday activities like walking and climbing stairs and engaging in key movements during these actions, as a study from the Journal of Biomechanics shows [4].

Strengthening your quads not only improves efficiency in daily tasks but also boosts endurance for cardio exercises.

This is particularly beneficial if you're already active in cardiorespiratory workouts. Essentially, strong quads are vital for normal daily functions and movements.