*THE GIVEAWAY IS BACK* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/quad-exercises-ranked If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Jeff help!! I tried the 100 Shoulder workout yesterday and the 100 chest today and I made sure to do all the workouts perfectly, I even had expert guys spot me and all, but the thing is, I don't feel anything in my chest or shoulders at all, it feels like all the work is in my arms (biceps, triceps, forearms) please advise if its okay for me to continue using the 100 series to workout a single muscle group each day
Would do Landmine attachment squats using a belt like u would for Weighted dips or pull ups but instead harness the barbell between your legs be as good as a belt squat?
My mom thanks you Jeff! Shes 62 and crushing it. Shes my gym buddy, and shes making HUGE strength gains. Went from 3lbs to 12lbs db...and were about to go more. Im really proud of her for sticking with things!
@@jovanmijailovic5202 Laugh all you want. But in the end, its helping her, and helping me too. Had a broken cervical spine and lumbar spine. Point is, there are no excuses, and anyone can get on board and get healthy.
@@RipRoaringGarage Ignore that guy, you're always gonna have people that like to act cool on the internet. Good for you and your mom to be active in the gym and working on yourself!
@@jovanmijailovic5202 Well, that was unnecessarily sarcastic. My father was my gym buddy. He's 77 today and can still beat the socks off me at a game of basketball. All that lifelong Army discipline sure paid off for him. You have no idea what kind of grit his mother brings to the table. That counts more than brute strength coz it'll always last longer.
Worst 1:07 Sissy Squats 1:49 Smith Machine Squats Better 2:42 DB Drop Squats 3:25 Goblet Squats 4:07 Heavy Resistance Bike 5:03 Leg Extensions Better Still 6:42 Leg Press 8:02 DB Step Ups 8:50 Sled Push/Pull 10:03 DB Spanish Squats, TKE Split Squats Almost Best 11:23 H__ck Squats 13:23 DB Bulgarian Split Squats 14:10 High Bar Back Squats 14:54 DB/BB Reverse Lunge Best 15:53 Front Squats 16:38 Belt Squats
I am 75. I don’t know anyone unselfishly explaining how to do the exercises correctly. Thank you for that. I am 106 lbs and so strong and looks good because of your great exercises. I don’t need a trainer. You are the trainer.
Jeff you are the real deal. As a 46 year old female with genetically the worst shaped legs (but thank you legs for all you have ever done for me) I have never seen my legs this toned, after a few months. I can also see great improvement in my yoga, and my martial arts kicks seem to be a bit stronger. I started these exercises to help my Osteopenia, and your site is the best website/trainer I have come across. Thankyou Jeff a million times!
Doing 10 second static holds after each leg extension set helped completely eliminate my patellar tendon pain. I’ve been dealing with with for years and it’s gone now.
A really good leg extension machine that is well-adjusted and allowances for very good eccentric loading/stretch coupled with the unique maximal resistance at full contraction is basically the best thing you can do for your lower quads that support your knee. A poor machine/poor settings may do the opposite however.
Cartilage in my Right Knee is beat from military life, so this video was very helpful to find options on what I can do to ease patella femoral loading workouts and not lose leg gains.
Jeff,got so excited watching this thinking about joining a gym again. It will be hard to leave my home gym ( no commuting or fees) but using bigger leg equipment is the key for me. Thanks for the motivation. You rock🎉🎉
You are the best! (at least from my point of view) I have tendonitis in both knees and I avoid using leg extension machine, so I do the Spanish squat with db as an alternative. I love learning from your videos. thank you for sharing.
@@trey8005 ive based my entire routine on this channel alone and its been great, everything i did before has been replaced by better excersises and i am getting great results ! He has dedicated his life to this kind of thing, its hard to believe is is incredibly wrong.
I hired a pro BB trainer and since I've been watching your vids I see how many exercises she had me doing that were contributing to the pain in my shoulder and low back. I've redone my training because of you, thank you Jeff!
Lmao you hired a professional bodybuilder yet you chose to listen to one of the worst fitness youtubers. If you have lower back pain or shoulder pain from doing an exercise a pro bb told you to do you`re either not doing the exercise correctly,, not warming up correctly, or you have serious issues and should see a doctor asap.
Smith Squats work for me because I prefer to workout alone, & I would not have to fear overloading or injuring myself. Plus too there's momentum involved in the mechanic of the machine itself.
Excellent as Always 🙏🙏I did some DB Bulgarian splits yesterday same weight as Jesse, 35 lbs each arm for the first time in a long time! Feeling today. Forgot how challenging they can be. Good stuff 🔥
My absolute favorite are dumbbell lunges because the load held in both hands is focused on one leg. Hold 2 50's and you are putting 100lbs on that quad. The dumbbell position puts the weight directly over the quad instead of on your shoulders and glutes. I've gotten far better results with them than barbell squats and or leg extensions ever did. Also, really an amazing cardio pulmonary workout to get your heart pumping and thumping!
Reverse Lunge. This is the second video of yours that I've watched that reminds us that we can step back AND OUT to maintain a wider base for balance...which is exactly what I've needed as the years have added on. (I need to work on my balance and core stability.) But for now, the wider base makes a HUGE difference and makes it so my knees aren't taking on so much of the stability work. A+++. Thank you.
I am loving these video's, I have now written a new leg programme, one with a quad focus & one with a glute bias, excited to try em & a bit scared..lol. thanks for this great content...I love the belt squat, so this is good news for my quad development 🙏
Bulgarian split squat is perfect if you’re like me and have always struggled with back issues from regular squatting. It’s my main leg workout nowadays and has been a life saver. It may feel awkward at first but after a few weeks of practice it’s easy
Bulgarians are the hardest exercise i have ever done aside from pullups. The fatigue i get from each set is insane. I literally fall to the ground on my final set and am in agony. Dont know why theyre so extreme but hey theyve been building my legs quite well.
@@RyanZirnheld11 they sure are awesome. And really? I didnt even know you can use a spotter on these haha. I usually use 30 poumd dumbells or 35 pounds for 6 to 7 reps. Its insane though how hard they are. Cheers to bigger legs
This is the first I have seen you mention belt squats. Seems like there is a lot of conflicting data out there. Could you cover these in depth(stance,posture,etc)?
As always Jeff takes the mystery out of seeing those gains. Love this man. He got me from fat to fit to the point where people accuse me of being on steroids, but I'm all natural. I just follow Jeff's advise.
I switched to Bulgarian split squats from barbell after a lower back injury from deadlift. It’s helped me so much to keep up the progress. Quads burns like crazy and I feel like I’m about to throw up by the end. What I also love is when I go heavier my lower back muscles also get targeted reducing my lower back pain
Unless you are or want to be a powerlifter, I would not bother with deadlifts and traditional squats with the bar across the shoulders. It's not worth the risk of spinal injuries, especially when there are so many exercises that are just as good, if not, better.
Thank you so much for going over the variety of quad exercises!! You are a wealth of information!, and have helped me so much to expand my variety of leg exercises!!!
At the age of 38, after 14 years of powerlifting, I blew the l-4 l-5, l-5 s-1 discs in my back doing front squats to build my quads. Only had 205 on the bar. Prior to doing this I use to be able to do stiff leg dead lifts standing on a bench to get a full stretch with 275 on the bar. I was wearing a powerlifting belt doing the front squats and blew the discs below the belt. Maybe the belt contributed to it, I don't know. That ended squats for me. At age 62 still working out.
I blew the L4/L5 disc, and my training partner blew the L5/S1 disc doing back squats, which led to surgery. Never again. Squats are a horribly dangerous movement, and the sad thing is there are exercises that work the quads better, so it's a completely unnecessary risk, unless one is dead set (no pun intended) on competitive powerlifting.
I didn't have quite as severe of an injury, but the overload on my shoulders caused my infraspinatus and superspinatus to hypertension. It took about a month of pressure point therapy and rolling it out with a lacrosse ball to return to pain-free mobility. They do a excellent job on targeting the front quads, but the risks seems too great.
My leg workout: - Incline leg press (high and wide sumo foot position with lower weight and deep "squat" (heels almost touching butt) for glutes and hammies; narrower and lower foot position with heavier weight and reduced "squat" depth (knees just beyond 90 deg bend) for quads - Leg extensions - Leg curls - Calf extension I'm 63 and have to manage workout intensity through lower weight and higher reps to protect joints and soft tissue. But I spend roughly an hour to an hour and 15 min using PERFECT form and very slow reps (never let gravity return the weight stack to its home position). By the end of the workout my legs are like rubber, and my results are very good. I'm never going to amaze anyone with the amount of weight I workout with, but I challenge and push myself and get my desired results with virtually no risk of injury. This video provides an outstanding view of many quad exercises with pros and cons. Very responsible instruction. But the routine I mentioned above works GREAT for me. There is no "one size fits all."
You know what I like your channel, Jeff? And why I’ve been following you since 2015? Because you not only tell us why an exercise is not convenient, but you even go and tell us “Hey don’t worry, you can do this instead and still take care of that need”.
I find that the pistol squats work really well to increase quad strength. You can use a Smith machine and set the bar low to assist you at the beginning if you can't go all the way down without falling back (which means a lack of ankle and hip flexibility). Just make sure to keep 1 or 2 fingers on top of the bar instead of holding it with a full grip (that would give too much assistance). You can also put a plate under your heel to raise it in case your ankle lacks dorsiflexion.
I tend to do the barbell hack squats, with the barbell starting on the floor, posterior to the ankles. It isn't included here, but would be a great addition, since it requires no machine and doesn't even require a rack: just a barbell and plates. It hits the quads hard and protects the back, but puts an odd strain on the knee at a portion of the range of motion. It also allows a full range of motion from the ground to full standing. Where would it fit on this scale?
Thats what the machine is!! I have been looking at a machine at my gym, and couldn't figure it out.Belt Squats! Must try! My knees hate hack squats, I don't love the leg press, so looking for options. DO like sled push AND pull, buy found out I need new shoes, can't get enough traction to move serious weight Love this series, really opening my eyes to alternatives. - Cheers
Mine has one and no matter what I do I feel it most in my glutes. It kind of pulls u forward at all times and I can't figure out how to get it more in quads
I don’t think it’s that common of a machine. My town has 3 gyms (used to have 4 but it shut down). And none of them have that machine. Unfortunately my town doesn’t have a good gym in general. Planet fitness is the best by default which is not a good thing to say about a gym lol. I go to Planet fitness, my local community center is a slightly worse place but that’s due to the awkward layout of the gym. Over all my town isn’t the best workout town but i make it work. I am a casual gym person though so i don’t care too much about the quality
Great points about the leg extension. I remember a video you did in about 2009 about the leg extension in your basement. I stopped doing them for years but one day I hopped on it just for the hek of it and found that it actually is a good exercise if done right. The problem with most people on the leg extension is they max it out and go too hard on it. That's the problem. I set it at like 30/40lbs and do slow and controlled; just to get a good contraction. the weight isn't the goal on the LE machine, it's the contraction. The LE is just a warm up and should not be used as a primary training source IMO.
Yeah, however i'd like to share my experience. I got in a bike accident and developt patellar tendinophaty and surely, the LE was one of the biggest pain trigger. Did some rehab and got back to those LE. I started with 5kg with both legs and I'm gradually increasing the load. today i can get 25kg sigle leg and pain free. Took a while but it really helped me build the streng again! Tho i dont plan to increase a lot more for now, i weigh 50kg.
If I don’t have barbell squats at my community gym, and only smith machine squats, then should I continue smith machine, or what should I do? Just saying, the smith machine brings out discomfort for my knees, which makes me try to avoid it, but I want some kind of squat.
My favorite for a massive quad pump is a heel elevated goblet squat with a narrow stance (toes forward) - let the knees travel way past the toes and don’t fully lock out at the top 👍🏼 *try super setting this with walking lunges 🔥 *
I have started doing these recently and definitely agree. Works my quads way more with a 12# DB than when I do goblet squats with 50# DB, plus at a greater range of motion.
Great video. Since I'm a beginner, I will start with the db drop squat. I had been doing leg extensions but after watching this video realized that exercise probably was the culprit for my knee pain. Thanks.
After watching a few of your videos Jeff I must say I love them and despite not agreeing with everything (but still 95%) you say its understandable your main focus is on health and being 35 myself (and going to the gym since I was 17) I can surley use your advice when I get into my 40s because I dont plan quitting the gym but I understand our bodies change as we get older.
Absolutely agree on the smiths machine squat being the worst. I injured my back many years ago on one. You’re form can be all over the place using them. 🙌
you injured your back not because of the smith machine, it couldv'e been a variety of factors like dehydration, form, too much load, etc. The smith machine is fine. It's much safer than a regular squat due to the added stability which allows us to take the target muscle to failure without having to worry about balance and stability.
Thanks! I am wrecking my lower back with front squat without much going on in my glutes and quads. From video footage back looks straight, but something is defo wrong there. I'm gonna do the reverse lunges and Bulgarian splitsquats instead.
Thank you for that warning about front squats, I have some worries about the DB Spanish squats, he seems more focused stretching the band that lifting the weights
Jeff regarding leg press high foot placement: after heavy squats isn’t pressing with high feet placement a good way to focus more hamstrings For leg day work balance?
The hack squat machine in my gym is vertical and was not ok for my knee. Added weight and got a sharp subpatellar knee pain that lasted many months despite rehab/rest. Maybe the more recumbent version in this video is better.
Good to know belt squat is ranked high. I love using that machine but was always weary at how effective it is. Will definitely go back to using it. Thanks for info!
Yes my gym that moved to a new location just after the pandemic kept some of the existing leg machines but then added this new weird one. It took like 5-10 minutes trying to figure it out, and I never bothered with it. After seeing Jeff's BEST squat exercise...there it was....the machine used in the BELT SQUAT. Time to start using it :)
One of the best ways ive found to utilise some of these exercises where you are limited due to certain issues such as the goblet squat is to use them as part of a superset where you pre fatigue your legs with something that keeps the limiting muscles fresh. personally i think goblet squats on their own suck but if you do them after a hard set of leg presses you get more leg stimulus without the grip and upper back giving out first. Belt squats are an amazing exercise however i believe they are best done in higher rep ranges. One thing i often notice in gyms when people use the belt squat is they attach the belt too far out on the lever, this makes the leverage more favourable and ramps up the weight you can use significantly. Imo its best to attach the belt as close in to the machine as possible. You can actually preform a mechanical drop set of belt squats by attaching the belt as close in as possible and going to failure then racking it removing the clip from the machine and selecting a position further up the lever.
Good idea , I was using my gyms trx ,hooked up to a spud belt squat belt up over my chest and holding 2 dumbbells in my hands and it was a perfect substitute for a pendulum squat ,except for the fact that my arms give out before my quads . so going to try super setting it with leg press and see if I can get the quads to give out before my arms
I'll stick with my total gym at this point. I've done free weights for 30 years.. taking a bike out and pedaling up and down hills have built my legs way more than any gym exercise
I made a belt squat with a landmine at knee height, on a couple of squat stands. Can also be done in a rack. Add a spud belt a carabiner and a soft loop tie down strap and you're good to go!!! I actually don't HATE leg day, now.
DB Bulgarian Split squat and DB reverse lunges are easily my favorite leg exercises, been doing them for years and they've worked wonders for my legs. Glad they're high up there on the list.
I have been hitting the elliptical on max incline and high resistance, my quads are thicc as well as the glutes. Given that it is zero impact, it is a great safe way to increase quads. Tip: maintain and upright position, don't go into "cycling" mode, and no assist with the bars, just power through with legs.
What exercises are good if I recently had a pcl am lcl replacement surgery I also have a muscle rotational flap in my calf so I have to use my soleus for downward force I also have hammer foot due to not having a full calf muscle
The leg extension explanation made me realise i was so right not quite using the leg extension with my patellar tendonitis!!! The very instant i stopped using it the pain started to go away!!
How can i workout my legs, i have partial acl, the doc said i can excercise my low body after 3 months with knee support. Are thehre any excercises which doesnt put extreme pressure on the knees
What about front squats with a smith machine are those any better, I go to planet fitness and am switching up my leg day right now, what should I do on the smith machine if anything???
I know the Smith machine gets crapped on a lot, but I don't really have a problem with them, generally. When I started lifting in early 2020, my trainer had me do Smith exercises (squat, press) to learn them. Yeah he could've just taught me barbell first, but I think teaching someone new to lifting on a Smith does make some sense. I did Smith squats for that first whole year, and I gained 35 lbs total (~12 lbs muscle) by the end of the first year. My legs certainly grew and were one of the parts that I was most happy with. While I always do barbell movements now, I think Smith has some place and can certainly be effective. I still use it if the racks are taken though I'd def prefer barbell haha.
I agree partially. I don't think a beginner should use a Smith machine because form will be all over the place. Barbell I would be still be a little hesitant to use unless you fix the kinetic chain above and below your quads.
Hack squat, leg extension and leg press technique as show in this video are the best for quad specific development in my experience. Actually in high school I only did leg press and I had overdeveloped quads and was given the nickname Quadzilla.
I've been doing Hindu Squats and they've been lighting my quads up real quick all the way to the top of the quad where normally I only get some burn action in the bottom portion of it near the knee.
I have had a similar experience to yours in regards to muscle activation. I used to do high volume body weight Hindu Squats once or twice a week (300-600 reps in a single set) and that would totally light up my quads like no other quad-focused exercise I'd tired previously. I recently ordered a 35kg weighted vest and have been able to reduce the rep count to 200-400 with even greater results. If you've never tried Hindu Squats, and you're looking to increase your quad strength, then I would highly recommend you try adding them to your routine.
Went to a gym that had a 20 yard strip of turf. Did a sled push for the first time ever with explosive power until I either got to the end or until failure. That was one of the most gassed I’ve ever been as well as biggest muscle pumps I’ve ever gotten and it was in my quads. Definitely recommend, if it’s available to you. Just be warned… you might hurl from how gassed you are. 😅
Same. I did one across a small room and was like ....that ain't shit. Then I realized the harder you push the harder it is. Gassed and dead after two passes.
My new gym has that 20yd strip of turf so I guess I'm lucky for this new gym to have these things and the sled. Will now start doing the sled push pull.
Thank you for all the helpful content Athlean X has cranked out for years and just becomes more relevant. Quick question from the "able-limited" 😂: Is the belt squat ok for people with a blown L5?
I'm taking exercise science 101 right now on my way to a physical therapist career and it's so fun to understand what you're saying in plantar flexion and dorsiflexion lol. also know what EMG is. hooray!!!!
Can you make a series for athletic performance? Like best exercises to gain running speed, vertical jump, swimming speed, throwing the ball, etc. Thanks!
Really pleased to see front squats at the top. You need to swallow your pride and lift much less, but it’s a whole body exercise which translates to real usable power. Want to increase your deadlift? Push press? Then front squat. I do them twice weekly
*THE GIVEAWAY IS BACK* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/quad-exercises-ranked
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Jeff help!! I tried the 100 Shoulder workout yesterday and the 100 chest today and I made sure to do all the workouts perfectly, I even had expert guys spot me and all, but the thing is, I don't feel anything in my chest or shoulders at all, it feels like all the work is in my arms (biceps, triceps, forearms) please advise if its okay for me to continue using the 100 series to workout a single muscle group each day
Don’t forget to add the Dont Know Squat in your Worst category next time
Genial Jeff como siempre 🙂
Would do Landmine attachment squats using a belt like u would for Weighted dips or pull ups but instead harness the barbell between your legs be as good as a belt squat?
What about the nordic quad extensions? Where do they place?
My mom thanks you Jeff! Shes 62 and crushing it. Shes my gym buddy, and shes making HUGE strength gains. Went from 3lbs to 12lbs db...and were about to go more. Im really proud of her for sticking with things!
Your mom is your gym buddy? What about your aunt? She is your coach?
@@jovanmijailovic5202 Laugh all you want. But in the end, its helping her, and helping me too. Had a broken cervical spine and lumbar spine.
Point is, there are no excuses, and anyone can get on board and get healthy.
@jovanmijailovic5202 yes his aunt is his coach and your mom is his sex trainer…
@@RipRoaringGarage Ignore that guy, you're always gonna have people that like to act cool on the internet. Good for you and your mom to be active in the gym and working on yourself!
@@jovanmijailovic5202 Well, that was unnecessarily sarcastic. My father was my gym buddy. He's 77 today and can still beat the socks off me at a game of basketball. All that lifelong Army discipline sure paid off for him. You have no idea what kind of grit his mother brings to the table. That counts more than brute strength coz it'll always last longer.
Worst
1:07 Sissy Squats
1:49 Smith Machine Squats
Better
2:42 DB Drop Squats
3:25 Goblet Squats
4:07 Heavy Resistance Bike
5:03 Leg Extensions
Better Still
6:42 Leg Press
8:02 DB Step Ups
8:50 Sled Push/Pull
10:03 DB Spanish Squats, TKE Split Squats
Almost Best
11:23 H__ck Squats
13:23 DB Bulgarian Split Squats
14:10 High Bar Back Squats
14:54 DB/BB Reverse Lunge
Best
15:53 Front Squats
16:38 Belt Squats
Si
Thank you you're a life saver 💜🙏
Si
Thank you
Not all heroes wear capes
I am 75. I don’t know anyone unselfishly explaining how to do the exercises correctly. Thank you for that. I am 106 lbs and so strong and looks good because of your great exercises. I don’t need a trainer. You are the trainer.
Jeff you are the real deal. As a 46 year old female with genetically the worst shaped legs (but thank you legs for all you have ever done for me) I have never seen my legs this toned, after a few months. I can also see great improvement in my yoga, and my martial arts kicks seem to be a bit stronger. I started these exercises to help my Osteopenia, and your site is the best website/trainer I have come across. Thankyou Jeff a million times!
Doing 10 second static holds after each leg extension set helped completely eliminate my patellar tendon pain. I’ve been dealing with with for years and it’s gone now.
Thanks for the information. You probably had an imbalance in the tendons. The static holds are great for hypertrophy also.
A really good leg extension machine that is well-adjusted and allowances for very good eccentric loading/stretch coupled with the unique maximal resistance at full contraction is basically the best thing you can do for your lower quads that support your knee. A poor machine/poor settings may do the opposite however.
@@richbrake9910 any other way to target the imbalances? i dont want to use any leg machines due to various reasons
Lunges @@salsadip7453
Cartilage in my Right Knee is beat from military life, so this video was very helpful to find options on what I can do to ease patella femoral loading workouts and not lose leg gains.
Jeff,got so excited watching this thinking about joining a gym again. It will be hard to leave my home gym ( no commuting or fees) but using bigger leg equipment is the key for me. Thanks for the motivation. You rock🎉🎉
You are the best! (at least from my point of view) I have tendonitis in both knees and I avoid using leg extension machine, so I do the Spanish squat with db as an alternative. I love learning from your videos. thank you for sharing.
WORST
1. Sissy Squat - 1:06
2. Smith Machine Squats - 1:45
BETTER
3. Drop Squats - 2:43
4. Goblet Squats - 3:27
5. Heavy Resistance Bike (Hill Riding) - 4:17
6. Leg Extensions - 4:57
BETTER STILL
7. Leg Press (Feet Low) - 6:43
8. DB Step Ups - 8:02
9. Sled Push / Pull - 8:50
10. DB Spanish Squats / TKE Split Squats - 10:17
ALMOST BEST
11. Hack Squats - 11:20
12. Bulgarian Split Squats - 13:23
13. High Bar Back Squats - 14:09
14. DB / BB Reverse Lunge - 14:53
BEST
15. Front Squats - 15:52
16. Belt Squats - 16:38
I love these exercise ranking videos. Keep ranking more specific muscles exercises as well as compounds
compounds are great
the best arm excersice is wanking.
this dude is incredibly wrong about most of his information
@@trey8005 ive based my entire routine on this channel alone and its been great, everything i did before has been replaced by better excersises and i am getting great results ! He has dedicated his life to this kind of thing, its hard to believe is is incredibly wrong.
This is by far the best series from you. Others I could not stand for more than couple of minutes.
Thanks I’m 62 and I needed help with my legs. Thanks for giving me the information on doing the upper body and legs.
TABLE OF CONTENTS
==================
BAD ❌
=======
Sissy squats (1:07)
Smith machine squats (1:53)
Better ⭐
========
Drop squats(2:43)
Goblet squats (3:30)
Heavy resistance bike (4:36)
Leg extensions (4:55)
Better still⭐⭐
==============
Leg Press (6:41)
Dumbbell step ups (8:02)
Sled push/pull (8:50)
Dumbbell Spanish squats / TKE split squat (10:17)
Almost best⭐⭐⭐
===================
Hack squat (11:22)
Dumbbell Bulgarian split squat (13:19)
High bar back squats (14:11)
Dumbbell/barbell reverse lunge (14:55)
Best⭐⭐⭐⭐
===================
Front squat (15:51)
Belt squat (16:39)
ty
💯
Thank you for doing this! Love it that I didn't have to write all this down!
I hired a pro BB trainer and since I've been watching your vids I see how many exercises she had me doing that were contributing to the pain in my shoulder and low back. I've redone my training because of you, thank you Jeff!
It's pretty frustrating how most personal trainers give you shitty exercises actually
Why would you hire a woman for lifting?
Lmao you hired a professional bodybuilder yet you chose to listen to one of the worst fitness youtubers. If you have lower back pain or shoulder pain from doing an exercise a pro bb told you to do you`re either not doing the exercise correctly,, not warming up correctly, or you have serious issues and should see a doctor asap.
@@ightimmaheadout290😮 what??
pause the video at 0:14. Nice external rotation, very nice. 👍
Smith Squats work for me because I prefer to workout alone, & I would not have to fear overloading or injuring myself. Plus too there's momentum involved in the mechanic of the machine itself.
Your videos are absolutely excellent. Esp. Ranking Exercises. Keep up this incredible work. Dan
Excellent as Always 🙏🙏I did some DB Bulgarian splits yesterday same weight as Jesse, 35 lbs each arm for the first time in a long time! Feeling today. Forgot how challenging they can be. Good stuff 🔥
My absolute favorite are dumbbell lunges because the load held in both hands is focused on one leg. Hold 2 50's and you are putting 100lbs on that quad. The dumbbell position puts the weight directly over the quad instead of on your shoulders and glutes.
I've gotten far better results with them than barbell squats and or leg extensions ever did. Also, really an amazing cardio pulmonary workout to get your heart pumping and thumping!
Love these Best to Worst videos. The shoulders one was a game changer for me
Reverse Lunge. This is the second video of yours that I've watched that reminds us that we can step back AND OUT to maintain a wider base for balance...which is exactly what I've needed as the years have added on. (I need to work on my balance and core stability.) But for now, the wider base makes a HUGE difference and makes it so my knees aren't taking on so much of the stability work. A+++. Thank you.
I am loving these video's, I have now written a new leg programme, one with a quad focus & one with a glute bias, excited to try em & a bit scared..lol. thanks for this great content...I love the belt squat, so this is good news for my quad development 🙏
Bulgarian split squat is perfect if you’re like me and have always struggled with back issues from regular squatting. It’s my main leg workout nowadays and has been a life saver.
It may feel awkward at first but after a few weeks of practice it’s easy
For me it's perfect too. Allows me to overload and isolate my lower body unilaterally without frying up my CNS. It's a game changer for quad building.
Bulgarians are the hardest exercise i have ever done aside from pullups. The fatigue i get from each set is insane. I literally fall to the ground on my final set and am in agony. Dont know why theyre so extreme but hey theyve been building my legs quite well.
@@dan_4531 they’re awesome! That’s a plus that you can go to complete failure every time without a spotter
@@RyanZirnheld11 they sure are awesome. And really? I didnt even know you can use a spotter on these haha. I usually use 30 poumd dumbells or 35 pounds for 6 to 7 reps. Its insane though how hard they are. Cheers to bigger legs
I really with I coyld do them but I have a bad big toe which makes them painful
Love this "worst to best" series! Would love to see one one traps!
I love all of these videos. They've really helped me get started working out more effectively with weights. Much appreciated Jeff!
# one Trainer and with detailed explanations. You are the best
This is the first I have seen you mention belt squats. Seems like there is a lot of conflicting data out there. Could you cover these in depth(stance,posture,etc)?
As always Jeff takes the mystery out of seeing those gains. Love this man. He got me from fat to fit to the point where people accuse me of being on steroids, but I'm all natural. I just follow Jeff's advise.
I was SO HYPED when this video dropped. Thank you as always Jeff, God Bless you 🙏!
I switched to Bulgarian split squats from barbell after a lower back injury from deadlift. It’s helped me so much to keep up the progress. Quads burns like crazy and I feel like I’m about to throw up by the end. What I also love is when I go heavier my lower back muscles also get targeted reducing my lower back pain
Unless you are or want to be a powerlifter, I would not bother with deadlifts and traditional squats with the bar across the shoulders. It's not worth the risk of spinal injuries, especially when there are so many exercises that are just as good, if not, better.
@@richbrake9910Do you mean avoiding front squats as well?
What about pendulum squat on a pendulum machine,which category would u put it? Is it better than hack squat machine?
How about the landmine setting to do goblets, Front squats and mimic hack squat machine?
Thank you so much for going over the variety of quad exercises!! You are a wealth of information!, and have helped me so much to expand my variety of leg exercises!!!
Your ranking videos in my opinion, are among your best. Really helps me prioritize my workout exercises. So
...thanks!
At the age of 38, after 14 years of powerlifting, I blew the l-4 l-5, l-5 s-1 discs in my back doing front squats to build my quads. Only had 205 on the bar. Prior to doing this I use to be able to do stiff leg dead lifts standing on a bench to get a full stretch with 275 on the bar. I was wearing a powerlifting belt doing the front squats and blew the discs below the belt. Maybe the belt contributed to it, I don't know. That ended squats for me. At age 62 still working out.
I blew the L4/L5 disc, and my training partner blew the L5/S1 disc doing back squats, which led to surgery. Never again. Squats are a horribly dangerous movement, and the sad thing is there are exercises that work the quads better, so it's a completely unnecessary risk, unless one is dead set (no pun intended) on competitive powerlifting.
I didn't have quite as severe of an injury, but the overload on my shoulders caused my infraspinatus and superspinatus to hypertension. It took about a month of pressure point therapy and rolling it out with a lacrosse ball to return to pain-free mobility. They do a excellent job on targeting the front quads, but the risks seems too great.
My leg workout:
- Incline leg press (high and wide sumo foot position with lower weight and deep "squat" (heels almost touching butt) for glutes and hammies; narrower and lower foot position with heavier weight and reduced "squat" depth (knees just beyond 90 deg bend) for quads
- Leg extensions
- Leg curls
- Calf extension
I'm 63 and have to manage workout intensity through lower weight and higher reps to protect joints and soft tissue. But I spend roughly an hour to an hour and 15 min using PERFECT form and very slow reps (never let gravity return the weight stack to its home position). By the end of the workout my legs are like rubber, and my results are very good. I'm never going to amaze anyone with the amount of weight I workout with, but I challenge and push myself and get my desired results with virtually no risk of injury.
This video provides an outstanding view of many quad exercises with pros and cons. Very responsible instruction. But the routine I mentioned above works GREAT for me. There is no "one size fits all."
Jeff, you rock! Excellent scientific advice!!
Great teaching vid and learning is what RUclips is all about. This is the reason why you have over 13mil subscribers. Keep it going my man….
You know what I like your channel, Jeff? And why I’ve been following you since 2015? Because you not only tell us why an exercise is not convenient, but you even go and tell us “Hey don’t worry, you can do this instead and still take care of that need”.
I find that the pistol squats work really well to increase quad strength. You can use a Smith machine and set the bar low to assist you at the beginning if you can't go all the way down without falling back (which means a lack of ankle and hip flexibility). Just make sure to keep 1 or 2 fingers on top of the bar instead of holding it with a full grip (that would give too much assistance). You can also put a plate under your heel to raise it in case your ankle lacks dorsiflexion.
I tend to do the barbell hack squats, with the barbell starting on the floor, posterior to the ankles. It isn't included here, but would be a great addition, since it requires no machine and doesn't even require a rack: just a barbell and plates. It hits the quads hard and protects the back, but puts an odd strain on the knee at a portion of the range of motion. It also allows a full range of motion from the ground to full standing. Where would it fit on this scale?
Thats what the machine is!! I have been looking at a machine at my gym, and couldn't figure it out.Belt Squats! Must try! My knees hate hack squats, I don't love the leg press, so looking for options. DO like sled push AND pull, buy found out I need new shoes, can't get enough traction to move serious weight
Love this series, really opening my eyes to alternatives. - Cheers
I am 59 and I am trying hard to build and keep my muscle mass your advice @athleanx is greatly appreciated
Thank you Jeff. I always do the front squats as it's one of my all time favorite leg exercises.
I’ve never seen those belt squats in my life tbh. I wish my gym had a machine like that
Mine has one and no matter what I do I feel it most in my glutes. It kind of pulls u forward at all times and I can't figure out how to get it more in quads
I don’t think it’s that common of a machine. My town has 3 gyms (used to have 4 but it shut down). And none of them have that machine. Unfortunately my town doesn’t have a good gym in general. Planet fitness is the best by default which is not a good thing to say about a gym lol. I go to Planet fitness, my local community center is a slightly worse place but that’s due to the awkward layout of the gym. Over all my town isn’t the best workout town but i make it work. I am a casual gym person though so i don’t care too much about the quality
Great points about the leg extension. I remember a video you did in about 2009 about the leg extension in your basement. I stopped doing them for years but one day I hopped on it just for the hek of it and found that it actually is a good exercise if done right. The problem with most people on the leg extension is they max it out and go too hard on it. That's the problem. I set it at like 30/40lbs and do slow and controlled; just to get a good contraction. the weight isn't the goal on the LE machine, it's the contraction. The LE is just a warm up and should not be used as a primary training source IMO.
U've got no brain m8
Same here. Dropped them because of Jeff back then. I do them the exact same way, slow contractions, for warm up & not too much weight.
@@jaden7854 Keep saying that to yourself kid
Yeah, however i'd like to share my experience. I got in a bike accident and developt patellar tendinophaty and surely, the LE was one of the biggest pain trigger. Did some rehab and got back to those LE. I started with 5kg with both legs and I'm gradually increasing the load. today i can get 25kg sigle leg and pain free. Took a while but it really helped me build the streng again! Tho i dont plan to increase a lot more for now, i weigh 50kg.
Thank you I get pain in the patella after using the leg extension so glad you are showing a variation for those with knee pain
If I don’t have barbell squats at my community gym, and only smith machine squats, then should I continue smith machine, or what should I do? Just saying, the smith machine brings out discomfort for my knees, which makes me try to avoid it, but I want some kind of squat.
My favorite for a massive quad pump is a heel elevated goblet squat with a narrow stance (toes forward) - let the knees travel way past the toes and don’t fully lock out at the top 👍🏼
*try super setting this with walking lunges 🔥 *
I have started doing these recently and definitely agree. Works my quads way more with a 12# DB than when I do goblet squats with 50# DB, plus at a greater range of motion.
Sir! The educational content of your videos is priceless! Thank you for making your viewers smarter and sharper!
he is great
Great information.. where does the deadlift fit in here ? For someone who trains by themselves with no rack ..
Deadlift is for posterior chain, not anterior
Can you perhaps put a plate or two under your toes to fix the foot angle on the smith machine Hack Squat? Also how about smith machine Front Squats?
Great video. Since I'm a beginner, I will start with the db drop squat. I had been doing leg extensions but after watching this video realized that exercise probably was the culprit for my knee pain. Thanks.
jeff really just talking none of what hes saying even makes sense lmao
Thank you for these tips man! I will use it my workouts. By the way thanks to you I found my passion in making workout videos
After watching a few of your videos Jeff I must say I love them and despite not agreeing with everything (but still 95%) you say its understandable your main focus is on health and being 35 myself (and going to the gym since I was 17) I can surley use your advice when I get into my 40s because I dont plan quitting the gym but I understand our bodies change as we get older.
I saw that belt squad machine in my Gym but I didn't know what it was. I will try it as I have problems with my back when squatting.
How about hack squat with barbell, holding barbell behind your legs while you squat? Or highbarbell squat with heels elevated, hits more on glutes?
I love your channel!!! Just came across it about a month now and I’ve been binge watching your content! Superb
Absolutely agree on the smiths machine squat being the worst. I injured my back many years ago on one. You’re form can be all over the place using them. 🙌
you injured your back not because of the smith machine, it couldv'e been a variety of factors like dehydration, form, too much load, etc. The smith machine is fine. It's much safer than a regular squat due to the added stability which allows us to take the target muscle to failure without having to worry about balance and stability.
@@HasanEissa stability training prevents injury, smith machine is bad, and you're small and weak
@@germanrud9904true
@@HasanEissa balance and stability prevents you from doing to much ego lifting
Please do one for hamstrings as well Jeff, this was really helpful.
Face Jef antrenament și pe tru călcâi mă 😂😂😂
@@GloOMrr the title says hamstrings: ruclips.net/video/1jp2uhfO8M0/видео.html
Along with glutes that is. It includes the RDLs, so definitely hamstrings and glutes both.
13:35 Yes Bulgarian split squats are amazing; I do a leg sport and there is a reason that my coach makes us do these
Great list Jeff. I really wish my local gym had a belt squat so I could load my quads without putting weight on my back.
Thanks! I am wrecking my lower back with front squat without much going on in my glutes and quads. From video footage back looks straight, but something is defo wrong there.
I'm gonna do the reverse lunges and Bulgarian splitsquats instead.
Thank you for that warning about front squats, I have some worries about the DB Spanish squats, he seems more focused stretching the band that lifting the weights
I was sure that face-pulls gonna be no1
😂😂😂😂😂😂😂😂😂
Devastating news 😔
Jeff regarding leg press high foot placement: after heavy squats isn’t pressing with high feet placement a good way to focus more hamstrings For leg day work balance?
The hack squat machine in my gym is vertical and was not ok for my knee. Added weight and got a sharp subpatellar knee pain that lasted many months despite rehab/rest. Maybe the more recumbent version in this video is better.
Good to know belt squat is ranked high. I love using that machine but was always weary at how effective it is. Will definitely go back to using it. Thanks for info!
I’ve never seen this machine in my life lol. I’ve been to many good gyms though. I guess it’s not popular in Europe?
Yes my gym that moved to a new location just after the pandemic kept some of the existing leg machines but then added this new weird one. It took like 5-10 minutes trying to figure it out, and I never bothered with it. After seeing Jeff's BEST squat exercise...there it was....the machine used in the BELT SQUAT. Time to start using it :)
@@chavdar.dobrev Never seen it in person in the US either across dozens of gyms. Would love to use it. I could see making one on a platform
One of the best ways ive found to utilise some of these exercises where you are limited due to certain issues such as the goblet squat is to use them as part of a superset where you pre fatigue your legs with something that keeps the limiting muscles fresh. personally i think goblet squats on their own suck but if you do them after a hard set of leg presses you get more leg stimulus without the grip and upper back giving out first. Belt squats are an amazing exercise however i believe they are best done in higher rep ranges. One thing i often notice in gyms when people use the belt squat is they attach the belt too far out on the lever, this makes the leverage more favourable and ramps up the weight you can use significantly. Imo its best to attach the belt as close in to the machine as possible. You can actually preform a mechanical drop set of belt squats by attaching the belt as close in as possible and going to failure then racking it removing the clip from the machine and selecting a position further up the lever.
Good idea , I was using my gyms trx ,hooked up to a spud belt squat belt up over my chest and holding 2 dumbbells in my hands and it was a perfect substitute for a pendulum squat ,except for the fact that my arms give out before my quads . so going to try super setting it with leg press and see if I can get the quads to give out before my arms
I'll stick with my total gym at this point. I've done free weights for 30 years.. taking a bike out and pedaling up and down hills have built my legs way more than any gym exercise
Is it not bad for the knees when doing squats, lunges,etc to have the knee go past the front of the ankle.( above it and past the ankle)?
Jeff would you be able to do a hip flexor exercises ranked video?
I made a belt squat with a landmine at knee height, on a couple of squat stands. Can also be done in a rack. Add a spud belt a carabiner and a soft loop tie down strap and you're good to go!!! I actually don't HATE leg day, now.
DB Bulgarian Split squat and DB reverse lunges are easily my favorite leg exercises, been doing them for years and they've worked wonders for my legs. Glad they're high up there on the list.
DB Bulgarian Split squat is so damn tough bro.
Bulgarian split squat is hella painful
I have been hitting the elliptical on max incline and high resistance, my quads are thicc as well as the glutes. Given that it is zero impact, it is a great safe way to increase quads. Tip: maintain and upright position, don't go into "cycling" mode, and no assist with the bars, just power through with legs.
What exercises are good if I recently had a pcl am lcl replacement surgery I also have a muscle rotational flap in my calf so I have to use my soleus for downward force I also have hammer foot due to not having a full calf muscle
Can you do belt squat with Olympic bar and landmine hook the chain up to the bar and go up and down
The leg extension explanation made me realise i was so right not quite using the leg extension with my patellar tendonitis!!! The very instant i stopped using it the pain started to go away!!
Hatfield squats seem very similar to belt squats in my opinion. I’ve been doing the former for a few months and find it incredible.
Smith squats got a red X? *cries in dr mike*
How can i workout my legs, i have partial acl, the doc said i can excercise my low body after 3 months with knee support. Are thehre any excercises which doesnt put extreme pressure on the knees
What about front squats with a smith machine are those any better, I go to planet fitness and am switching up my leg day right now, what should I do on the smith machine if anything???
I know the Smith machine gets crapped on a lot, but I don't really have a problem with them, generally.
When I started lifting in early 2020, my trainer had me do Smith exercises (squat, press) to learn them. Yeah he could've just taught me barbell first, but I think teaching someone new to lifting on a Smith does make some sense. I did Smith squats for that first whole year, and I gained 35 lbs total (~12 lbs muscle) by the end of the first year. My legs certainly grew and were one of the parts that I was most happy with.
While I always do barbell movements now, I think Smith has some place and can certainly be effective. I still use it if the racks are taken though I'd def prefer barbell haha.
I agree partially. I don't think a beginner should use a Smith machine because form will be all over the place. Barbell I would be still be a little hesitant to use unless you fix the kinetic chain above and below your quads.
Hack squat, leg extension and leg press technique as show in this video are the best for quad specific development in my experience. Actually in high school I only did leg press and I had overdeveloped quads and was given the nickname Quadzilla.
Leg extension gives me beautiful quads. I'm a woman and would just add the machine....just
I've been doing Hindu Squats and they've been lighting my quads up real quick all the way to the top of the quad where normally I only get some burn action in the bottom portion of it near the knee.
I have had a similar experience to yours in regards to muscle activation. I used to do high volume body weight Hindu Squats once or twice a week (300-600 reps in a single set) and that would totally light up my quads like no other quad-focused exercise I'd tired previously. I recently ordered a 35kg weighted vest and have been able to reduce the rep count to 200-400 with even greater results. If you've never tried Hindu Squats, and you're looking to increase your quad strength, then I would highly recommend you try adding them to your routine.
I was waiting for this video for a long time, thanks Jeff your the best
Very helpful and informative.
Went to a gym that had a 20 yard strip of turf. Did a sled push for the first time ever with explosive power until I either got to the end or until failure.
That was one of the most gassed I’ve ever been as well as biggest muscle pumps I’ve ever gotten and it was in my quads. Definitely recommend, if it’s available to you. Just be warned… you might hurl from how gassed you are. 😅
Same. I did one across a small room and was like ....that ain't shit. Then I realized the harder you push the harder it is. Gassed and dead after two passes.
My new gym has that 20yd strip of turf so I guess I'm lucky for this new gym to have these things and the sled. Will now start doing the sled push pull.
Giving bad advice lol Smith Machine Squat is amazing for the quads if you do it right.
An uneducated kid laughing at itself, your opinion ain't matter kid
Hey Jeff I just want to let you know that my Trainingspartner is Not Training today with me Just wanted to Report it
Jeff what can I do, I’m having total hip replacement! I have atrophy now what can I do after surgery to gain my strength and muscle back? Thx ✌🏽
Thank you for all the helpful content Athlean X has cranked out for years and just becomes more relevant. Quick question from the "able-limited" 😂: Is the belt squat ok for people with a blown L5?
Sissy squats are very good man...
He doesn't think so
Man it’s sad to see Jeff fall off so hard. Him saying smith squat is bad is ridiculous
Ridiculous based on an opinion of a kid without any anatomical knowledge
I'm taking exercise science 101 right now on my way to a physical therapist career and it's so fun to understand what you're saying in plantar flexion and dorsiflexion lol. also know what EMG is. hooray!!!!
Can you make a series for athletic performance? Like best exercises to gain running speed, vertical jump, swimming speed, throwing the ball, etc.
Thanks!
Search athleanx vertical jump
Search athleanx throw
What about landmine variations?
Landmine belt quat, landmine sumo squat etc.?
Where would the pistol squats be located? greetings from uruguay excellent channel
Really pleased to see front squats at the top. You need to swallow your pride and lift much less, but it’s a whole body exercise which translates to real usable power. Want to increase your deadlift? Push press? Then front squat. I do them twice weekly
Jessie is amazing!! Looking good buddy!!