When people think about leg day, they often picture squats and maybe a few lunges before calling it quits. But if you really want to build strong, thick quads that pop in shorts and help you lift heavier in everything from deadlifts to jumps, you need a game plan that hits those big front thigh muscles from every angle.
The quads — short for quadriceps — are actually four muscles that come together on the front of your thigh. If you’re serious about growing them, you need to work them hard and smart. This guide breaks down five of the best quad exercises you should be doing, plus tips to get the most out of each rep.
1. Back Squat — The King of Quad Builders
No surprise here — the classic back squat is still the heavyweight champ when it comes to adding serious muscle to your legs. It hits your quads, glutes, hamstrings, and even your core. But make no mistake: when you squat deep and with good form, your quads do a ton of the work.
How to Do It Right:
- Set a barbell on a squat rack at shoulder height.
- Position it across your upper back (not your neck) and grab the bar slightly wider than shoulder-width.
- Step out, set your feet shoulder-width apart, and slightly turn your toes out.
- Take a deep breath, brace your core, and push your hips back while bending your knees.
- Squat down until your thighs are at least parallel to the floor — deeper if your hips and ankles allow it.
- Drive back up through your heels and mid-foot.
Pro Tip: Focus on keeping your knees tracking in line with your toes — not caving in. Control the weight on the way down and explode up. If you want extra quad emphasis, try elevating your heels slightly with small weight plates or wear lifting shoes.
2. Front Squat — Light Up the Quads Even More
If back squats hit your quads hard, front squats dial the focus up a notch. Because the bar sits in front of your shoulders, you have to stay more upright. That upright torso angle puts more stress directly on your quads.
How to Do It Right:
- Position the barbell in a front rack position — resting across your shoulders, close to your neck.
- Cross your arms over the bar or use a clean grip with elbows high.
- Keep your chest up and feet shoulder-width apart.
- Squat down, keeping your elbows pointed forward and your back straight.
- Drive back up, pressing your elbows up to keep the bar stable.
Pro Tip: Front squats demand good wrist, shoulder, and ankle mobility. Start light until you master the form. This lift humbles even experienced lifters, but stick with it — your quads will thank you.
3. Bulgarian Split Squat — Single-Leg Strength That Hurts So Good
One of the best ways to fix weak links and pack size onto your quads is to train one leg at a time. Bulgarian split squats look simple but bring the pain in the best way possible. They force your quads to work overtime while also challenging your balance and core.
How to Do It Right:
- Stand about two feet in front of a bench or sturdy box.
- Rest the top of one foot on the bench behind you.
- Hold dumbbells at your sides or rest a barbell across your back.
- Lower your back knee toward the floor while keeping your front knee tracking over your foot.
- Descend until your front thigh is parallel to the ground.
- Push through the heel of your front foot to stand back up.
Pro Tip: If you want to hit your quads more, keep your torso more upright. If you lean forward a bit more, you’ll get extra glute work instead. Keep your reps slow and controlled — no bouncing at the bottom.
4. Leg Press — Load Up the Plates Safely
Some lifters dismiss the leg press, but it’s still an absolute quad-builder when used correctly. The best part is that you can really push your quads to failure without worrying about balance or your lower back giving out first.
How to Do It Right:
- Sit in the leg press machine with your feet shoulder-width apart on the platform.
- Keep your lower back pressed into the seat.
- Lower the platform toward your chest until your knees hit a 90-degree angle — or deeper if your hips allow.
- Press back up through your feet without locking out your knees completely at the top.
Pro Tip: If you want to emphasize your quads, place your feet lower on the platform. Just be careful not to lower so far that your lower back rounds. Control the weight — don’t just let it drop. Slow negatives are gold for building muscle.
5. Leg Extensions — Isolate and Burn
No quad day is complete without a good finisher. Leg extensions isolate your quads like nothing else. They won’t build mass on their own, but they’re perfect for squeezing out every last ounce of effort at the end of your workout.
How to Do It Right:
- Sit on the leg extension machine with your knees aligned to the pivot point.
- Hook your feet under the padded bar.
- Grip the handles, brace your core, and extend your legs until they’re straight.
- Pause and squeeze your quads at the top.
- Lower the weight slowly back to the starting position.
Pro Tip: Control is everything here. No swinging your legs. Focus on that squeeze at the top — that’s where the magic happens. Try drop sets or partial reps at the end if you really want to push through the burn.
Extra Tips to Grow Those Quads Faster
- Train heavy and light: Mix up your rep ranges. Heavy sets of 4–6 build strength. Moderate sets of 8–12 pack on size. High-rep burners of 15–20 teach your quads to handle serious volume.
- Work on mobility: Tight hips and ankles limit how deep you can squat. Add hip flexor stretches and ankle mobility drills to your warm-up.
- Eat for growth: All the squats in the world won’t add size if you’re not eating enough protein and calories to fuel muscle growth.
- Recover well: Quads take a beating. Prioritize rest, quality sleep, and a smart training split so you’re not hitting heavy squats the day after a marathon run.
The Bottom Line
If you want quads that look good and help you lift, jump, sprint, and stand tall, you need to train them like they matter. These five moves — back squats, front squats, Bulgarian split squats, leg presses, and leg extensions — cover every angle. Add them to your plan, be patient with your progress, and watch your legs transform into the powerhouses they’re meant to be.