How To Become A Personal Trainer The Top 21 Quad Exercises Ranked S to F Tier
Mar 3, 2026
They rank 21 quad exercises from best to worst, highlighting top S-tier picks like high-bar squats, leg press, leg extensions, walking lunges, and sissy squats. They debate machine versus barbell variants, front versus low-bar squat mechanics, and single-leg moves like Bulgarian split squats and step-ups. They also cover plyometrics, wall sits, belt and Spanish squats, plus sleep and travel anecdotes sprinkled in.
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Program Walking Lunges For Quad Strength And Deceleration
- Use walking lunges to train deceleration, knee health, and quad strength when space and balance permit.
- Jordan and Michael call walking lunges S tier, suggesting dumbbells by the sides for practical loading and program use.
Use Leg Extensions Even If They Hurt
- Don't dismiss leg extensions; they're an S tier quad builder despite discomfort and past dogma.
- Jordan and Michael now regularly program leg extensions and adjust range and pads to maximize stretch and quad burn.
Heels Elevated Goblet Squats Max Out On Load
- Heels-elevated goblet squats increase quad emphasis but are load-limited by front-held weight.
- Jordan uses close-stance constant-tension goblet squats for quad hypertrophy and recommends 1.5 reps to spend more time in the stretch.
