Ranking

Best quads exercises

Exercises where quads are a main mover, best muscle growth rating first, with more weight on ratings several sources agree on. Growth per unit of fatigue and injury risk are shown when rated.

  1. 1Smith machine front-foot-elevated lunge, start positionSmith machine front-foot-elevated lungeLungeSmith machine
    Growth
    4.8 5 sources
  2. 2Barbell back squat, start positionBarbell back squatSquatBarbell
    Growth
    4.4 5 sources
    Worth the fatigue
    2.0 2 sources
    Injury risk
    3.0 4 sources
  3. 3Bulgarian split squat, start positionBulgarian split squatLungeDumbbells
    Growth
    4.3 4 sources
  4. 4Walking lunge, start positionWalking lungeLungeDumbbells
    Growth
    4.3 4 sources
  5. 5Machine hack squat, start positionMachine hack squatSquatHack squat machine
    Growth
    4.2 5 sources
    Worth the fatigue
    4.2 5 sources
    Injury risk
    3.0 2 sources
  6. 6Machine belt squat, start positionMachine belt squatSquatBelt squat machine
    Growth
    4.5 2 sources
    Worth the fatigue
    5.0 1 source
  7. 7Smith machine squat, start positionSmith machine squatSquatSmith machine
    Growth
    4.5 2 sources
    Worth the fatigue
    4.0 1 source
    Injury risk
    3.0 2 sources
  8. 8Machine leg press, start positionMachine leg pressSquatLeg press machine
    Growth
    3.8 4 sources
    Worth the fatigue
    3.3 3 sources
    Injury risk
    2.0 1 source
  9. 9Barbell sumo squat, start positionBarbell sumo squatSquatBarbell
    Growth
    4.0 2 sources
  10. 10Barbell front squat, start positionBarbell front squatSquatBarbell
    Growth
    4.0 1 source
  11. 11Barbell low-bar squat, start positionBarbell low-bar squatSquatBarbell
    Growth
    4.0 1 source
    Worth the fatigue
    2.0 1 source
  12. 12Barbell walking lunge, start positionBarbell walking lungeLungeBarbell
    Growth
    4.0 1 source
  13. 13Reverse Nordic curl, start positionReverse Nordic curlKnee extensionNo equipment
    Growth
    4.0 1 source
  14. 14Smith machine lunge, start positionSmith machine lungeLungeSmith machine
    Growth
    4.0 1 source
  15. 15Pendulum squat, start positionPendulum squatSquatPendulum squat machine
    Growth
    3.5 2 sources
  16. 16Sissy squat, start positionSissy squatKnee extensionNo equipment
    Growth
    3.5 2 sources
  17. 17Leg extension, start positionLeg extensionKnee extensionLeg extension machine
    Growth
    3.3 3 sources
    Worth the fatigue
    4.5 2 sources
    Injury risk
    2.0 1 source
  18. 18Step-up, start positionStep-upLungeDumbbells
    Growth
    3.0 2 sources
  19. 19Deficit reverse lunge, start positionDeficit reverse lungeLungeDumbbells
    Growth
    3.0 1 source
  20. 20Goblet squat, start positionGoblet squatSquatDumbbells
    Growth
    3.0 1 source
  21. 21Pistol squat, start positionPistol squatSquatNo equipment
    Growth
    2.0 1 source
  22. 22Vertical leg pressSquatLeg press machine
    Growth
    2.0 1 source
    Injury risk
    4.0 1 source
  23. 23BOSU ball lunge, start positionBOSU ball lungeLungeBOSU ball
    Growth
    1.0 1 source
  24. 24Dumbbell squat to press, start positionDumbbell squat to pressSquatDumbbells
    Growth
    1.0 1 source
  25. 25Jump squat, start positionJump squatSquatNo equipment
    Growth
    1.0 1 source
  26. 26BOSU ball squat, start positionBOSU ball squatSquatBOSU ball
    Growth
    1.5 2 sources
    Injury risk
    4.0 2 sources

Not rated yet