The ONLY 2 Quad Exercises You Need (NO, SERIOUSLY)
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Date: 2025-09-28
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Comments and reviews: 20
kretzfitgym
Sure, it's all true, BUT. as a primarily rehab trainer I have my two (three actually) cents:
1) Concerning safety, back squats stress more lower back (L-vertrebrae) and front squat hits more chest part (T-vertebrae. None is overall safer then the other, but priorities could be set depending on personal state.
2) The most reasonable (imho, although far from obvious front squat position is with straight arms right in front of you, shoulder height, shoulder width. Yes, as such, try it! Easier to adjust left-right if critical (due to long lever of straight arm, easier to drop if dangerous (arguably with cross-type or bent-elbows it's way harder to avoid injury, harder to bend upper back (helps safety and quad load concentration) and has zero impact on elbows or wrists, so much more affordable for most people.
3) Bringing knees so far forward surely loads the quads, but it is way too much tension on the knee itself to be considered reasonable. Especially with the older and\or previously already injured folks. You really better get less load with 90-180 degree limited motion, but safer knees.
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Sure, it's all true, BUT. as a primarily rehab trainer I have my two (three actually) cents:
1) Concerning safety, back squats stress more lower back (L-vertrebrae) and front squat hits more chest part (T-vertebrae. None is overall safer then the other, but priorities could be set depending on personal state.
2) The most reasonable (imho, although far from obvious front squat position is with straight arms right in front of you, shoulder height, shoulder width. Yes, as such, try it! Easier to adjust left-right if critical (due to long lever of straight arm, easier to drop if dangerous (arguably with cross-type or bent-elbows it's way harder to avoid injury, harder to bend upper back (helps safety and quad load concentration) and has zero impact on elbows or wrists, so much more affordable for most people.
3) Bringing knees so far forward surely loads the quads, but it is way too much tension on the knee itself to be considered reasonable. Especially with the older and\or previously already injured folks. You really better get less load with 90-180 degree limited motion, but safer knees.
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Neil_Bryan
Yeah, dude your missing a huge component. IF you are a anterior dominant person (which is more rare than the opposite, posterior dominant) your body is still going to default to using mostly your glutes and hamstrings when you squat or even front squat. IF you are posterior dominant, you need other exercises that force your body to engage and turn on your quads. Until you teach your body to use your quads, what youre showing is a mute point. This is why most elite athletes who are mainly anterior dominant ( the rare case, which is why gifted athletes are rare) this will work, and this is also the reason most of them concentrate on posterior activation because their bodies default to anterior. I have proven this in my own case. Teach your body to first activate (turn on) your quads, otherwise you are wasting your time.
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Yeah, dude your missing a huge component. IF you are a anterior dominant person (which is more rare than the opposite, posterior dominant) your body is still going to default to using mostly your glutes and hamstrings when you squat or even front squat. IF you are posterior dominant, you need other exercises that force your body to engage and turn on your quads. Until you teach your body to use your quads, what youre showing is a mute point. This is why most elite athletes who are mainly anterior dominant ( the rare case, which is why gifted athletes are rare) this will work, and this is also the reason most of them concentrate on posterior activation because their bodies default to anterior. I have proven this in my own case. Teach your body to first activate (turn on) your quads, otherwise you are wasting your time.
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virtualpaul1
I selected Belt Squat (safer) and still not sure of the other one yet but doing the Bulgarian split squats (helps balance lower weights) and deadlift with cables on each side (feels safer as a beginner. I had to walk with a cane for more than a year after hurting my knees doing seated leg curls with relatively low weights. A month ago, I decided to start body building again and I watched a ton of your great videos, thanks a lot for your great work! So far, I do sets from a list of 40 exercises from your almost best, best and some others I found that looked safe or activates a lot of muscles at once.
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I selected Belt Squat (safer) and still not sure of the other one yet but doing the Bulgarian split squats (helps balance lower weights) and deadlift with cables on each side (feels safer as a beginner. I had to walk with a cane for more than a year after hurting my knees doing seated leg curls with relatively low weights. A month ago, I decided to start body building again and I watched a ton of your great videos, thanks a lot for your great work! So far, I do sets from a list of 40 exercises from your almost best, best and some others I found that looked safe or activates a lot of muscles at once.
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snacking5908
Only two quad exercises you need and proceeds to recommend two cumbersome options. If you have access to a gym it would be leg press and extensions. No load on your back. Reduced chances of injury. Easy to set up. Easy to execute. No access to these machines Back squat or dumbbell squats with various foot positions Or even lunges.
I feel like these are one of those videos more geared toward driving engagement than actually educating
Edit. Not saying these aren’t good quad exercises. But if you could only pick two, it should definitely not be these two
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Only two quad exercises you need and proceeds to recommend two cumbersome options. If you have access to a gym it would be leg press and extensions. No load on your back. Reduced chances of injury. Easy to set up. Easy to execute. No access to these machines Back squat or dumbbell squats with various foot positions Or even lunges.
I feel like these are one of those videos more geared toward driving engagement than actually educating
Edit. Not saying these aren’t good quad exercises. But if you could only pick two, it should definitely not be these two
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insight11111
Front squats are yes effective but far too uncomfortable for quite a lot of people. I rotate them into my routines periodically but I include an old school shoulder brace. I find pendulum squats superior to this exercise overall. Actually kind of surprised it wasn't the pendulum you made the video about, it's just incredible for the quads & great for everyone trying to gain quad development and a great movement for those with sore knees and rehab requirements. Appreciate your input though & thanks for the upload. Keep up the good work mate.
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Front squats are yes effective but far too uncomfortable for quite a lot of people. I rotate them into my routines periodically but I include an old school shoulder brace. I find pendulum squats superior to this exercise overall. Actually kind of surprised it wasn't the pendulum you made the video about, it's just incredible for the quads & great for everyone trying to gain quad development and a great movement for those with sore knees and rehab requirements. Appreciate your input though & thanks for the upload. Keep up the good work mate.
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SusanSlattery
Just this afternoon I did a strength workout. I have a bar like that but I rarely use it because it's in my living room where there are many things I could knock over or break if I used it. Today I was doing Goblet Squats/Pullups/Pushups for the first set, and split squats/deadlifts for the second set. I just got some gorgeous Elite Round Dumbbells from Vulcan and I used a 25 pound weight which I held RIGHT IN FRONT OF MY THROAT, like your guy here was doing with that bar.
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Just this afternoon I did a strength workout. I have a bar like that but I rarely use it because it's in my living room where there are many things I could knock over or break if I used it. Today I was doing Goblet Squats/Pullups/Pushups for the first set, and split squats/deadlifts for the second set. I just got some gorgeous Elite Round Dumbbells from Vulcan and I used a 25 pound weight which I held RIGHT IN FRONT OF MY THROAT, like your guy here was doing with that bar.
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Catcrumbs
I've heard it claimed (on the basis of a study that I didn't take the time to read) that the rectus femoris head of the quad can only be effectively targeted by isolated knee extension movements, because it crosses both the knee and the hip. That means that compound movements, such as any squat variation, won't stretch the RF, because as it shortens at the knee, it's lengthening at the hip. Do you disagree Do either of these target the RF
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I've heard it claimed (on the basis of a study that I didn't take the time to read) that the rectus femoris head of the quad can only be effectively targeted by isolated knee extension movements, because it crosses both the knee and the hip. That means that compound movements, such as any squat variation, won't stretch the RF, because as it shortens at the knee, it's lengthening at the hip. Do you disagree Do either of these target the RF
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scottycz
I keep losing my balance doing the Bulgarian splits and the single leg RDLs. I’ve tried my best to do them and concentrate, focus power. I think I’ve had too many PNES over the past seven years. I started doing reverse lunges and leaning forward at the bottom of the lunge. I would love to do single leg exercises but I just can’t. I love your workouts Jeff and have been doing them for years. Jesse needs to smile once in a while
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I keep losing my balance doing the Bulgarian splits and the single leg RDLs. I’ve tried my best to do them and concentrate, focus power. I think I’ve had too many PNES over the past seven years. I started doing reverse lunges and leaning forward at the bottom of the lunge. I would love to do single leg exercises but I just can’t. I love your workouts Jeff and have been doing them for years. Jesse needs to smile once in a while
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oceandrive7283
I’ve worked out since 1991. I am now 54 so I can’t squat anymore as my 2 lower discs in my back have worn away.
I can only do lunges now, keeping my spine upright as possible.
It’s more a genetic thing with me, as my brother who’s a couple years younger, hasn’t never really worked out and his back is worn out as well!
Don’t know why I posted but. I just find it frustrating that I can’t squat anymore!
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I’ve worked out since 1991. I am now 54 so I can’t squat anymore as my 2 lower discs in my back have worn away.
I can only do lunges now, keeping my spine upright as possible.
It’s more a genetic thing with me, as my brother who’s a couple years younger, hasn’t never really worked out and his back is worn out as well!
Don’t know why I posted but. I just find it frustrating that I can’t squat anymore!
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jayduplessis81
Well, as you know, the back squat's emphasis depends on the person and their anatomy and execution. I feel the back squat just great in my quads - and that's what is sore the next day, not my glutes or hamstrings. And if I had to do a front squat, I wouldn't be able to use as much weight. So, as always, it's about every person figuring out what works best for them.
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Well, as you know, the back squat's emphasis depends on the person and their anatomy and execution. I feel the back squat just great in my quads - and that's what is sore the next day, not my glutes or hamstrings. And if I had to do a front squat, I wouldn't be able to use as much weight. So, as always, it's about every person figuring out what works best for them.
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athleanx
Hey Jeff, I'm a huge fan of the AX1 program and have had fantastic results with it. Given the advancements in fitness science and research, I was wondering if you have any plans to create a 2025 version of AX1
I believe an updated version incorporating today's methodologies would be incredibly valuable. Thank you for your continued work and inspiration.
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Hey Jeff, I'm a huge fan of the AX1 program and have had fantastic results with it. Given the advancements in fitness science and research, I was wondering if you have any plans to create a 2025 version of AX1
I believe an updated version incorporating today's methodologies would be incredibly valuable. Thank you for your continued work and inspiration.
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simonrizvi373
I personally love Front Squats but the High-Bar Back Squat might be more accessible and it's still very quad dominant compared to a Low-Bar Back Squat.
From a bodybuilding perspective I would recommend a second exercise that isolates knee extension to grow the rectus femoris which doesn't get properly stimulated with squat variations.
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I personally love Front Squats but the High-Bar Back Squat might be more accessible and it's still very quad dominant compared to a Low-Bar Back Squat.
From a bodybuilding perspective I would recommend a second exercise that isolates knee extension to grow the rectus femoris which doesn't get properly stimulated with squat variations.
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johnrobinson4445
Thank you but I prefer ATG squats with heels raised. I find it works the quads really well.
By the way, I can do a front squat perfectly well: I spent a year learning to get my wrists used to it.
But the results were underwhelming.
ATG squats plus narrow-ish Leg presses worked better for me.
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Thank you but I prefer ATG squats with heels raised. I find it works the quads really well.
By the way, I can do a front squat perfectly well: I spent a year learning to get my wrists used to it.
But the results were underwhelming.
ATG squats plus narrow-ish Leg presses worked better for me.
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athleanx
Bulgarian split squats love to hate them But seriously, quad strength is underrated for women’s fitness. Strong quads = better metabolism, less hormone-driven fatigue, and even easier daily mom moves’ like carrying kids or groceries. Anyone else feel the quad burn for DAYS after these
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Bulgarian split squats love to hate them But seriously, quad strength is underrated for women’s fitness. Strong quads = better metabolism, less hormone-driven fatigue, and even easier daily mom moves’ like carrying kids or groceries. Anyone else feel the quad burn for DAYS after these
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lurker993
My two favorite leg exercises in general are squats and weighted walking lunges. My walking lunges are up to around 8 reps each leg with 135lbs. I feel a lot more impact in my hamstrings from walking lunges than I do deadlifts. The walking lunges feel like they hit my whole leg well.
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My two favorite leg exercises in general are squats and weighted walking lunges. My walking lunges are up to around 8 reps each leg with 135lbs. I feel a lot more impact in my hamstrings from walking lunges than I do deadlifts. The walking lunges feel like they hit my whole leg well.
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leecourtney1225
Jeff knows his stuff for sure but for 99% of people simply trying to build muscle a high bar back squat will give you plenty. Front squats suck for me and are more for Olympic style lifting, you will rarely find them in a bodybuilders program.
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Jeff knows his stuff for sure but for 99% of people simply trying to build muscle a high bar back squat will give you plenty. Front squats suck for me and are more for Olympic style lifting, you will rarely find them in a bodybuilders program.
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toddbainter1606
Jeff- I know you have gone over quad exercises for us that have bad knees. I think it’s time for a refresher. I would love quick video’s on the only 2 quad/2 hamstring exercises you need if you have bad knees.
Great stuff as always!
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Jeff- I know you have gone over quad exercises for us that have bad knees. I think it’s time for a refresher. I would love quick video’s on the only 2 quad/2 hamstring exercises you need if you have bad knees.
Great stuff as always!
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brunoseixascorrea
I would pick the bulgarian split squat and some form of knee extension with extended hip, like reverse nordic. That's because, as we all know, the rectus femoris attaches on the hip, so any kind of squat fails to train it properly.
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I would pick the bulgarian split squat and some form of knee extension with extended hip, like reverse nordic. That's because, as we all know, the rectus femoris attaches on the hip, so any kind of squat fails to train it properly.
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mallymac9761
Right someone needs to explain this to me. The strap on the bar clearly indicates the exact opposite of what Jeff is saying The front increases the distance, which is obvious as yiu are moving the bar forward! What am I missing here
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Right someone needs to explain this to me. The strap on the bar clearly indicates the exact opposite of what Jeff is saying The front increases the distance, which is obvious as yiu are moving the bar forward! What am I missing here
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gavinburke2572
JEFF - Any tips to be able to hook your fingers under the bar when doing front squats instead of your thumb
Doing all sorts of lat and shoulder stretches to try and increase range but after 3 months not much is happening
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JEFF - Any tips to be able to hook your fingers under the bar when doing front squats instead of your thumb
Doing all sorts of lat and shoulder stretches to try and increase range but after 3 months not much is happening
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