1. Barbell Back Squat (High-Bar)
- Why: Targets the quads effectively due to the upright torso position.
- Tip: Use a narrower stance to emphasize quads more.
2. Front Squat
- Why: Focuses on quads by maintaining a more upright position and shifting the load forward.
- Tip: Perfect for quad isolation compared to back squats.
3. Bulgarian Split Squat
- Why: Unilateral movement, great for isolating and building quad strength and size.
- Tip: Elevate the front foot for an even deeper stretch on the quads.
4. Hack Squat Machine
- Why: Maintains constant tension on the quads throughout the movement.
- Tip: Position your feet lower on the platform to emphasize quads.
5. Leg Press (Feet Low on Platform)
- Why: Placing feet low increases quad activation by reducing hamstring and glute involvement.
- Tip: Keep a controlled tempo for maximal quad engagement.
6. Walking Lunges
- Why: Constant tension and stretch on quads, improving hypertrophy.
- Tip: Keep your strides shorter to focus more on the quads.
7. Leg Extensions
- Why: Isolates the quads, great for peak contraction and finishers.
- Tip: Use slow eccentrics to maximize muscle tension.
These exercises can help build overall quad size and strength when performed with proper form and progressive overload.