The 9 Best Quad Exercises to Build Bigger, Stronger Legs

Why do it: Lunges are one of the best, most popular, and most versatile exercises for targeting the quads, hamstrings and glutes. They assist in correcting muscle imbalances, improving posture and balance, and could be tweaked to perform with or without weights.

How to do it: 

1. Stand tall with your feet hip-width apart and your core braced.
2. Step forward with your left foot, dropping the right knee until both legs form 90-degree angles.
3. Pause, then push off the floor with your left foot to step back into the starting position.
4. Repeat for your right foot and left knee.

RELATED: What Muscles Do Lunges Work?

Why do it: The split squat already reinforced efficient movement patterns, improving stability in your hips and core, but elevating the front foot increases activation in the quads and glutes. You can choose to start with both feet on the floor initially and move to front-foot elevated as you get comfortable with the movement.

How to do it: 

1. From a standing position, step one leg forward and enter a split stance. You should be on the toes of your back foot, with the heel coming off the floor.
2. Drop your back knee to the floor until it is almost touching. Simultaneously bend your front knee until both knees create 90-degree angles.
3. Pause, then push using both legs to return to a standing position.
4. Repeat as needed, then switch sides and repeat the whole set.

Why do it: Leg extensions are one of, if not the, most popular isolation exercises for the quads. Since they exclusively target the quadriceps, it’s common to tack a set of leg extensions onto the end of a leg workout for the perfect finisher.

How to do it: 

1. Using a leg extension machine, select the weight you want to use. You’ll sit with your back against the pad, knees bent. Your ankles should be pressing against the lower pads.
2. With control, straighten your legs until they are fully extended.
3. You can pause slightly at the top, then, with control, return to the starting position.
4. Repeat as needed.

RELATED: How To Do Quad Extensions

Why do it: Front squats are similar to the classic back squat, except the barbell (or dumbbell, kettlebell, or other weighted implement) is in front of the body instead. This placement places less strain on your lower back,  increases core muscle activation, and provides the same strength and hypertrophy benefits to the quads, hamstrings, and glutes as the standard back squat alternative.

How to do it: 

1. Unrack a loaded barbell into the front rack position, resting the bar across the front of your shoulders and pointing your elbows forward. You want a tall chest, straight back, tight core, and your weight on your heels throughout the movement.
2. Maintain the front rack position while lowering your body into a squat. Stop once your thighs are parallel with the floor.
3. Pause, then drive from your heels and push your knees outward to return to a standing position. Fully extend your hips at the top of the movement.
4. Repeat as needed.

RELATED: How to Squat Heavier

Why do it: Of the many squat variations at your disposal, pistol squats rank among the most challenging. If you’re coordinated enough to successfully perform pistol squats, you’ll enjoy great improvements in your quad strength, ankle and hip mobility, and balance.

How to do it: 

1. From a standing position, lift your left leg in front of you.
2. Bring your hips back and slowly bend your right knee to descend.
3. Push through the right heel and squeeze your glutes to stand back up.
4. Alternate legs or complete all reps before switching sides.

Why do it: There’s a reason the back squat ranks among the most useful and effective exercises of all time. The back squat targets various posterior chain muscles using a functional movement most people use constantly in everyday life, inspiring muscle growth and contributing to better all-around well-being.

How to do it: 

1. Unrack a loaded barbell onto the top of your back and shoulders.You want a tall chest, straight back, tight core, and your weight on your heels throughout the movement.
2. Bring your hips back and bend your knees to lower your body into a squat. Stop once your thighs are parallel with the floor or at your desired depth.
3. Pause, then drive from your heels and push your knees outward to return to a standing position. Fully extend your hips at the top of the movement.
4. Repeat as needed.

RELATED: What Muscles Do Squats Work?

Why do it: The name seems to suggest this movement is dainty and lackadaisical, but it’s actually named for King Sisyphus and it will annihilate your quadriceps while also hitting your core, calves, hip flexors and adductors, and glutes.

How to do it: 

1. Start with your feet shoulder-width apart and your heels raised. You can use squat wedges or a weight plate. During the movement, your toes will remain on the floor pointing forward.
2. Bend your knees slightly. Make sure you have engaged your core to keep your upper body tight through the movement. 
3. Lower your body into a squat by leaning back slightly, pushing the knees forward.
4. Hold the bottom of the movement for a pause.
5. Push with your legs to return to the starting position.
6. Repeat as needed.

Why do it: The Bulgarian split squat takes your standard split squat and intensifies it by placing the back leg in an elevated position. You get great activation in a number of lower body muscles while simultaneously improving the mechanics of your hips, knees, and ankles.

How to do it: 

1. Start by facing away from a weight bench.
2. Place one foot on the bench behind you. It may take time to figure out good spacing between you and the bench.
3. Keeping a tall chest, bend your front knee and lower yourself into a squat until your front knee makes a 90-degree angle. 
4. Drive through your front heel to return to a standing position.
5. Repeat as needed, then switch sides.