Quad Exercise Tier List (Simplified)
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- Опубликовано: 19 янв 2024
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Have you ever wondered which quad exercises are the BEST? Thats what we will look into in todays video! For this tierlist, i chose these exercises: high bar squat, low bar squat, front squat, pistol squat, goblet squat, leg press, lunges, hack squat, leg extension, smith machine squat, bulgarian split squat, split squat, bosu ball squat. All of the rankings are based on my own experience, and not on useless scientific studies. But you should always keep in mind, that everyone is different, and something that works for me, might not be so great for you. So dont forget that!
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Can you give an advice which exercises to choose for leg workout having bad knees?
I would love to see one for Hamstrings too
Stiff leg deadlift + sited hamstring curl, nothing beats that combo for hamstrings
@@so8060 I'd say Romanian deadlift above SLD as the eccentric component feels insanely good on this exercise, but basically this, yes.
There’s not that many hamstring exercises. Rdls, leg curl variations and that’s pretty much it
@@potatoboy549 Yep but lying legs curls suck compared to sited leg curls, it's an important thing to mention.
@@so8060 I guess so, but it wouldn’t need an entire video to explain. Both exercises are fine you just get more stability and stretch in lengthened position in the seated curl
please do more tier lists this is easily my favorite series
This is hands down my favourite content on here at the moment. Keep up the great work Winny! 😎
I love your videos man. I'm always uncomfortable watching other videos where the creators waste a chunk of the time with irrelevant nonsense and just flexing their bodies to market something. You get right to the point, simplify everything, and your artwork is relevant and enjoyable. And I love your humorous newsletter - keep it up!
i love your content, helps so much, not only me, but all your followers also. thank you so much, keep it up!❤
Love this guys simple humor.
Was waitibg for this moment, great video and content man, you helped me so much with all your vids
Danke für das tolle Video !!! So viel wertvollen Inhalt in so kurzer Zeit aufzubereiten ist Kunst.
Stimmt!
Love every single second of your tier list vids 💛
love the videos man! thanks!
TY winny, been getting back to the gym recently. These tier lists are sick
Brother, i need the tríceps tier list asap! Thanks for everything, I've been loving your channel!
Perfect list! This is exactly how i would rank all of them, great video man!
Simple, wholesome, no bs. tier list! I think these videos are great!
nooo can't belive, yesterday night i was thinking, mh trainer winny should do a quad exercise tier list, and there we are. love ur videos
I love these tier list videos! Please do one for Triceps
really good video again!
Thanks for the tip mate ❤
While I agree that the low bar squat does emphasize more the glutes and hamstrings, for a lot of people with longer femurs and without really really good hip/ankle mobility, it's just the much more stable variation that will allow you to go much deeper and help maintain the bar path straight.
I know you're ranking exercises based on how effective they are to work quads, but I just wanted to remember all my fellow long femured gym goers that low bar can be a great option for them
Hi mate, the hamstrings don’t actually work during any quad movements, the gluts do but bot the ham, they just help stabilize, like the back during a bench press. Have a good day mate.
Funny enough, i place the bar on the middle of the traps, so it isn't high bar nor low bar
@@gokuintheair5549Hey bro, just wanted to add a bit to your idea. What you’re saying is mostly true, but can have some room for nuance and isn’t always true. You’re 100% correct when it comes to a high bar squat. The hams lengthen at the knee, but shorten at the hip and act essentially as a stabilizing muscle. That’s just how biomechanics work. Your lat during the bench comparison is dead on there. However, I wouldn’t say it’s accurate to say they never do. For example on a very high foot stance leg press, glute/ham focused split squat or Bulgarian, the hams remain similar/lengthen less at the knee, and remain similar/shorten less at the hip, meaning they’re being trained a lot more than none.
There was a study comparing exercise volume iirc and the biceps across the board saw way less growth compared to other muscles. The researchers counted the biceps as a primary mover muscle and when concluding their findings, charting pulling movements to count as 1 set for both back muscles and biceps. This led to conversations of the biceps not seeing comparable growth because the study charted back and bicep equally, when the biceps aren’t really the focus or limiting factor in a pull compared to biceps curls. People have correctly identified, in my opinion, that compound exercises can have varying limiting muscle groups and some muscles are fatigued more than others.
To tie the study in with hamstrings biomechanics we’re talking about: If someone was making a program that included long stance Bulgarian split squats that targeted the glutes & hams way more than the quads and they wanted to count it as “half a set of hams” for weekly total volume. I think you’d be wrong to say it shouldn’t count or be equal to 0. I also would say it’s incorrect to call it a full set of hams, because the glutes are doing most of the work. Compared to a leg curl which would obviously be a full set for hams, or a high bar squat which wouldn’t be a set for hams. You could say the same for bench pressing and dips. After 8 sets of benching and dips, your chest should be fatigued, but your triceps probably have some energy left over. It’s not that you did 0 sets of triceps after 8 sets of benching and dips, but you definitely didn’t do 8 because your triceps aren’t a limiting factor but were definitely worked significantly. This is kinda just how biomechanics work.
My entire point is entirely irrelevant if you literally meant “hams don’t work during quad movements.” As in “if you’re doing a movement where you’re actively emphasizing the quads like a quad-focused leg press, or quad-focused lunge.” Then you’re totally right and I’m basically bringing in a totally different point when it comes to programming lol but hopefully you get what I’m saying. Cheers!
@@gokuintheair5549Sorry that was long as shite and if you TL;DRd I wouldn’t blame you😂 Cheers anyway!
@@cagecunningham6316 😂 nah don’t worry i have read everything, thx for your feedback
First video I've watched of this channel but just wanted to say that you definitely know what you're talking about. You have a great knowledge base and put yourself apart from many other fitness RUclipsrs- wouldn't surprise me if you were a personal trainer.
We need a triceps tier list😊
Close grip bench and straight bar pull down with isometric holds. Weighted dips when you’re ready.
All you’ll ever need for triceps
@@kakkacarmenelectra7229skullcrushers no bueno? Or overhead extensions
@@kakkacarmenelectra7229This man has solved the problem for you.
Pushdowns*@@kakkacarmenelectra7229
@@kakkacarmenelectra7229 I would go as far as saying Dips when done correctly is all you’ll need for Triceps, the others are great too 👌
Love these🔥🔥 can’t wait for hamstrings and triceps!
Sweet. I just hurt myself and need to stop squats for a bit and was looking for other quad exercises to swap in. Thanks
Brother please, do a video about the cheapest sources of protein, maybe a protein tier list with price range. Thank you beforehand! Your advices are such a help for me as a beginner in the gym. My first week in the gym, I feel so good, probably the best part of my schedule
Not bad at all.
I am not an expert but I have looked into this.
I asked a few of my friends who played college football and they were typically drinking 2 scoops of optimum nutrition gold standard whey for their protein shakes, if that is what you’re asking. Not sure how common this knowledge is but colleges have pretty robust facilities, including nutritionists and special cafeterias for athletes. So by drinking what the athletes are drinking you’re basically copying the homework of people who get paid a lot to help people build muscle. This protein powder is also cheap and found at many retailers - specifically Walmart and Amazon
If you are asking about whole food - beef/bison and cottage cheese are both excellent and affordable sources of protein. Cows and bison are more closely related to humans than chickens, so their muscle tissue is closer to ours, and thus eating it gives our muscles what they need. Atleast that is my understanding.
I forget the guys name, but if you look up “meat tier list”, “dairy tier list”, “fruit tier list”, etc. there is a guy who has been doing this a while and those foods are both S tier.
Agreed
Yo man there are some real good protein puddings that you can find in stores with 20gs for like 0.69€
I think this is going to vary a lot depending on local prices. I've found Whey powder protein to have really increased so much in price, that it's barely cheaper than protein yogurts which are much tastier. Whey is still a pretty good non-perishable that can be quickly prepared as a post-workout intake though.
Excellent take like always my friend
The tier lists are great. Would love to see the rest of the leg muscles
I love this series! Please make one for Triceps! :)
hi trainer winny, I appreciate your work :3
Amazing brother, good video
I have a home gym setup in my garage. My back is jacked up, so i can't do barbell squats, which basically just left me with leg extensions for quads which wasn't ideal. Built a hack squat machine as a bit of a project, wooden frame and I used some linear guide rails they use for CNC routers, turned out really well. Taking the weight off my back has been great, and i find i can get down much deeper than i ever could with the barbell. Because i won't die if i fail to get the weight up, i find i can push much harder than i would ever have felt comfortable doing a regular squat. Working on an attachment that will let me swap it from a hack squat to a leg press
great video btw , i am a huge fun , can't wait to see the triseps edition
bonus squat tip: suitcase squat. It is done with heavy kettle bell or dumbbell in one hand only and even though you are training quads a little bit, the main purpose is to train your core because it forces your abs and obliques to stabilize it so you don't lean to the side. It is kinda good as finisher after squat session.
Heel-elevated squats are an absolute gamechanger for beginners struggling with pushing through their heels as well as more advanced lifters who greater quad activation
Thanks man!
lets goooooooooooooo best tier list ever
For it’s flaws, the bosu ball squat was very effective for me when I had lower back pain. I could train with less than half the weight of a normal barbell squat and the instability really gave my quads a great burn.
Good video. I love pistol squats so I couldn't agree with that part. Cossack squats are great too
Me watching this video knowing damn well i'm not changing my routine
They're fun to watch despite it tho right?
I agree you both@tombprospectorvulcan6440
Literally sitting in the parking lot of my gym, and it’s leg day. This video could not have come at a better time.
Sorry baby I can’t hang out today. Quad exercise tier list just dropped
Make a tricep and ab tier list video!
I have really bad knees, leg extention used to be really painful for me, so i started with little weight but with good form, more time under tention and more reps, and that helped a lot, now i can lift a lot more weight and my knees don't hurt anymore
Eyy, hell yea, another Winny W
Winny quickly becoming the best fitness RUclipsr
Just in time for leg day! Good note at the end about protecting your health. Train safely, train for life.
i do pistol squats on a bosu ball to warm up all the stabilizers, since i started it my ankle health and strength has just been suprisingly good, to the point of being able to roll an ankle fully while playing sport and still not have any pain.
The plate tip is very helpful. Especially if your femur is unusually longer than your shinbone (like it is for me) alevating your heels makes the squat biomechanically better for you.
Hack squats, leg press, and leg extensions are my favorite lifts in the gym!
I was saying Hack Squat the whole video and you finally said it 👍🏽 S Tier
I 100% agree with this teir list
I wait for these week by week
I would love to watch a video about warming up a specific muscles
I was filled with joy when I saw the hack squat. YEAH BUDDY!
I love this video series and you earned a sub from me. Can you do a glutes tier list next?
It's crazy how much in common I have with this list.
This is a great tier list! The only thing I disagree with is your opinion on walking lunges. Standing lunges do provide more stability, but in my experience they exert greater pressure on the forward knee when returning to a standing position which results in fewer reps for me personally. Also, (and this could be bro science), the functionality of a walking lunge is great due to it mimicking a long stride. High volume walking lunges resulted in huge quad development for me as well as cardiovascular gains. I saw better results in my squats and sprinting as well. I'd rank the walking lunge as an S tier workout and the standing lunge as an A tier workout. Anyways, awesome video and thanks for starting good discussions about fitness!
again I agree with Bulgarian DB lunge it's a great exercise that gives separation like no other
Why work on knee extension first and not last?
I love this series and learn more with each new video.
imma need the ham string exercise tier list
Zercher squat is in the dark realm of brutal exercises
Thanks trainer Winny but I am going to do those exercises once a year max
surprised that sissy squats aren't on the list! they provide such a deep stretch, and overall bring most of the tension on your quads. will say tho that if you have knee issues that you should stay away at your own risk, but cant also be assisted with having your hand on something, or harder with extra weight on a smith machine but moderate weight is definitely the best here :>
please do the triceps tier list. im waiting for it
Wow, you know, I didn't learn about any exercises I didn't already know about, but this was still helpful. I've got a meniscus tear in my left knee. I'm here because the leg extension thing I've been doing isn't scaling well at all, and I'd like something else. I likely need to train my quads up to be bigger than now (especially the left, injured one, which is also smaller) before I can do squats again. I can do good mornings for hams and glutes, and I do. But I'd like to do bulgarian split squats for quads. It'd be so much easier. But I just can't.
As someone with really bad ROM in my lower body, that's never allowed me to deep squat, and who also struggles with bilateral patellar tendinitis, I recently tried the pendulum squat machine and it's incredible! Not only do I have no pain (unlike leg extensions), but it's the only squat variation I've tried where I can actually hit full depth.
Nice!
i agree
Love you bruv 😘🇫🇷
i was looking for this one yesterday lol
Tricep exercise tier list pleaseee 🙏
1:01 Tom Platz would definitely be proud of this pose. IYKTK
YES LEG EXTENSIONS MY BELOVED S TIERRRRRRR. I usually do squats into leg extensions then some hamstring curls. Quads grow like BRRRRR. Good tier list. Idk what to say about Smith tho, for me the bar puts a lot of strain on my upper back for some reason but I m sure I could fix it somehow.
could you do ab exercise tier list next?
Your subs is rising as fast as our gains remeber when you had 300 subs 300 k soon
Please do one for triceps next plz!!
can you make a video explaining meal prepping?
2:02 I took that very personal
All calisthenic people did
Do one for back exercises!
this video makes me wanna do squats
Pendulum squat machine, is a potent quad focused machine, its so awesome
Axial load is present on hack squats. What is truly S-tier is the belt squat. That shit is legendary.
bravo!
Video is S tier
I'd move squat up BECAUSE it does a lot of glute ham and hip work on top of working the quads a bit. But otherwise, spot on, great content.
hamstrings and calves next winny!!
Please make a video on how to get full squat mobility
One thing i would say is that while adding plates under your heels may make the squat harder, it’s not more advanced. Putting so,ething under your heels allows you to move your knees firward more and put more tension on the quads. It also allows you to be able to squat all the way down much easier than without them. These two reasons are why they are actually more beneficial first beginners. Even if you cant move as much wait, you teach your body to be able to get into the position and to strenghten the quads to be able to squat deeper.
Yeah. I've only been going gym 2 months and was struggling to get a full ROM on squats due to bad ankle mobility. Putting plates underneath has helped me go ass-to-grass which I guess is harder but is technically what you're supposed to be doing.
I would include Hack Squat + Leg Extensions if my focus is quadriceps. If my focus is glutes I would do Hack Squat + BSS.
I completely agree with the ranking shown in the video.
Lets gooooooo!!!!
yeah, front squat is harder to execute, but man, as a guy with long legs and short torso, using heel elevation shoes and doing front squats, I've made improvements to my quads and I'm very happy with the result
Walking lunges and split squats have really helped my legs to grow so I’d put lunges to A tier and keep split squats where they are. I would not move them to S tier because they haven’t helped with definition. However, I prioritise high weight, slow-ish reps and low number reps (8 reps minimum) so maybe if I drop the weight and go for higher reps (12 minimum) then maybe the definition will come in. I stand and walk for 8 hours a day for work so I count that as cardio and that itself has helped a little with stamina.
need a forearm tierlist
Abs tier list
I love the leg extension but I get knee tendon pain from it. I've tried limiting the range of motion, as I've noticed the lower part of it is contributing to the pain the most, but I'm not sure if that has fixed it. Great exercise nonetheless.
Tom platz way SSB Bar elevated heel squats are mega good for it
Sissy squats with a smith machine go crazy for isolating the quads 💯
Out of all the information out there overwhelming me with my poor genetics and poor diet, thank you for helping me simplify the workout experience. I don’t want no sixpacks or any inches ego, just a fit body and fresh mind.
what makes your genetics poor?
Remember, genetics can't stop you from being the best version of yourself. 💪
@@conayoll I have always been skinny. When I started I was 52 kgs at 25 years of age. No muscle mass whatsoever. Currently at 72kgs and stuck here since 6 years. So I guess I have something to blame.
I like to use low bar squats for SBD since it doesn't feel as uncomfortable as highbar. And than the leg extensions to grind out the last energy in the quads. Would like to see where sissy squats and belt squats should be placed in the tierlist.
good tier
YES.
I do a low bar squat cause it's more comfy for me but I keep a narrow stance and elevate my heels, this keeps me upright and still hits my quads like crazy
No different in quad activation