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:

1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)

2. My Nutrition App: http://bit.ly/jeffmacrofactor (Use code Jeff for a FREE 2 week trial)

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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
https://pubmed.ncbi.nlm.nih.gov/26732825/

Back Squat for Rectus Femoris Growth
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9737272/

High-Bar vs Low-Bar Squat
https://pubmed.ncbi.nlm.nih.gov/28195975/

Free-Weight vs Machine-Based Exercises
https://pubmed.ncbi.nlm.nih.gov/37582807/

Seat Angle Affects Hypertrophy in the Leg Extension
https://sportrxiv.org/index.php/server/preprint/view/407

Leg Extension vs Squats
https://pubmed.ncbi.nlm.nih.gov/34743671/

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Written by Jeff Nippard
Filmed by Jeff Nippard & Meraki Films (https://www.instagram.com/mrkifilms/)
Edited by Rickie Ho & Jeff Nippard (https://twitter.com/coldgamerick)
Music Arranged by Editor Musket (https://www.youtube.com/@TheEditorJosh)
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.