The Best & Worst QUAD Exercises
825,682
Published 2024-07-02
Here are two things you might find helpful:
1. My Free Training Program Quiz: jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Nutrition App: 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
pubmed.ncbi.nlm.nih.gov/26732825/
Back Squat for Rectus Femoris Growth
www.ncbi.nlm.nih.gov/pmc/articles/PMC9737272/
High-Bar vs Low-Bar Squat
pubmed.ncbi.nlm.nih.gov/28195975/
Free-Weight vs Machine-Based Exercises
pubmed.ncbi.nlm.nih.gov/37582807/
Seat Angle Affects Hypertrophy in the Leg Extension
sportrxiv.org/index.php/server/preprint/view/407
Leg Extension vs Squats
pubmed.ncbi.nlm.nih.gov/34743671/
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Written by Jeff Nippard
Filmed by Jeff Nippard & Meraki Films (www.instagram.com/mrkifilms/)
Edited by Rickie Ho & Jeff Nippard (twitter.com/coldgamerick)
Music Arranged by Editor Musket ( / @editormusket )
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.
All Comments (21)
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How to interpret my tier list: All exercises are ranked based on muscle building potential. S tier - My favorite. Do them if you can. A tier - Strongly recommend. B tier - I still do these in certain contexts. There may be better options. C tier - There are better options for most people. Can still have value in some contexts. D tier - Probably not a great option for most people. F tier - Generally not recommended.
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The best leg day exercise is bench press.
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Tier list with timestamps (ur welcome) S+ tier: 4:36 - Hack Squat S tier: 2:01 - Barbell Back Squat 5:07 - Pendulum Squat 5:25 - Smith Machine Squat 9:34 - Bulgarian Split Squat A tier: 3:04 - Barbell Front Squat 4:08 - Low-Bar Squat 5:50 - 45 Degree Leg Press 7:05 - Leg Extension 8:14 - Reverse Nordic B tier: 6:39 - Lunge 8:50 - Goblet Squat 10:56 - Sissy Squat C tier: 6:17 - Horizontal Leg Press 10:03 - Deadlift 10:24 - Step Ups 10:40 - Pistol Squat D tier: F tier: 1:28 - Combo Squat Exercises 9:21 - Jump Squat F- tier: 1:43 - Bosu Ball Squat Bonus (image with all of the exercices): 12:00
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As somone who is new to working out, thank you for this series Jeff. Simply being able to pick a few exercises from your lists is a god send!
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Idk if people give you the credit you deserve I don't really read comments, but you are actually so helpful. Thank you bro🙏🏼
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Can't wait for The Bugez 2.5 hour response to the introduction
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Beauty seeing this video right before a leg workout 😍
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I've been waiting for this one. Keep up the good work, man!
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@jeffNippard you just compiled my years of gym experience, my trial & errors, watching countless youtube videos & possibly my injury experience in one video. I couldn't agree more to what you said. Even i got the hack squat right as you said it being the best exercise. Man you're making a contribution to the gym community & guys I totally endorse what he says…. just follow it.
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You gotta check out belt squats, the stimulus you get from them is unreal, especially cause you get no axial loading
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These videos are so helpful, thank you 😊
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I was waiting this video for a long time! Thanks for your hard work Jeff 💪
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ayo Jeff is caked up. Please do a glute tier list. gotta get like you, mah boii
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I appreciate the subtle sound effects. Absolutely genius.
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Keep 'em coming Jeff! Great series!
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I love love love these videos Jeff! Please keep making them for all muscle groups!
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Belt squats are a game changer. Been doing barbel squats for years, but my lower back, cardio, and anatomy were limiting factors, not my quads. I got a belt squat machine a year ago, and my legs blew up. I use a raised wedge platform so I get max knee flexion, and I can actually go until my quads fail, not my lower back or breathing. It’s my S+ tier quad movement.
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I swear so far we’ve gotten more videos from Jeff than all of last year. Love the work you’re doing brother it is much appreciated 💪
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Stumbled on your account last week and I altered my whole training thanks so much🙏
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I've been looking for a new quad routine since what's hurt my back. This is very helpful. Thanks
