Bodybuilder and powerlifter Jeff Nippard ranked 20 of the most common leg day variations using a color-coded tier spectrum from “S” for Super to “F” for Fail.
For an exercise to be in the top “S” or “A” tiers, it must meet Nippard’s following three requirements:
- High tension in a stretched position
- Feels good and not painful
- Easily progressed from week to week
Check out Nippard’s analysis and rating of each lower body technique below:
What Are The Quads?
Before discussing the exercises, Nippard briefly described the four individual muscles that form the quadriceps:
- Vastus medialis — Shaped like a teardrop near the inner knee
- Vastus intermediate — Runs down the middle of the thigh
- Vastus lateralis — Outer quad head
- Rectus femoris — Long, flat head overtop the vastus intermedius
Some people may have a fifth quad muscle, but it shouldn’t affect exercise selection.
All four quad heads function to straighten the leg (knee extension), and every exercise on Nippard’s tier list achieves this. However, only the rectus abdominis has a second role: hip flexion, or lifting the knee forward. Therefore, it’s important to train hip flexion individually.
Combo Squat Exercises
Starting with the worst quad exercises, Nippard gave combo techniques like squat shoulder presses and lunge curls a solid “F.” The arms usually fatigue before the legs, so most people do not push their legs as hard as possible.
Likewise, performing squats while balancing on a Bosu ball was deemed a poor muscle-building exercise because it requires too much ankle stability, which reduces quad activation.
[High Bar] Barbell Back Squat
The barbell back squat is widely considered the king of leg exercises. It also meets all three of Nippard’s criteria for a great quad movement.
Some anatomy buffs claim the squat doesn’t maximize rectus femoris activation. This is due to the lengthening of the rectus femoris during the lift while the other heads contract.
However, a 2022 study assured exercise enthusiasts that squats cause significant muscle growth in all four quadriceps muscles. (1) Nippard rates barbell back squats as a “Super” movement despite the potential anatomy concern.
Barbell Front Squat
From a muscle-building comparison, the barbell front squat is as good, if not better, than the back squat. The former forces the body to be more upright, biomechanically favoring optimal quad activation. Research shows it’s safer for the knees, too. (2)(3)
While front squats require more upper back control, Nippard isn’t concerned as long as the weight isn’t too heavy.
Grip shouldn’t be a limiting factor, as you can utilize a two-finger, crossed-arm, or strap grip. Since front squats can feel awkward and most people avoid them, Nippard knocked a point and put them in the A-tier.
Keep your elbows up, squat between your legs, and stand back up with a tall chest.
[Related: Back Squats vs. Front Squats – Comparison, Application, and Benefits of Each]
Low-Bar Back Squat
With a traditional high-bar back squat, the bar sits on the upper traps, which is how most people squat. The low-bar squat situates the barbell lower on the upper back or across the rear delts.
Research shows that low-bar squats allow more weight to be lifted, potentially resulting in greater strength and muscle gains. (4) However, since the torso has to lean further forward, some load is shifted from the quads to the glutes.
Nippard doesn’t think this makes much difference and puts the low bar squat in the “A” tier.
Hack Squat
Nippard praised the machine hack squat, likening its muscle-building potential to a barbell back squat with a faster setup time, built-in stability, and stance variety.
Results from a 2020 study found machines and free weights to elicit similar muscle and strength gains. (5) Nippard says the hack squat is “truly a brilliant quad builder” and didn’t hesitate to place it in the S-tier.
Pendulum Squat
The pendulum squat offers the same advantages as a hack squat, except it uses an arc motion, which can feel more natural.
Smith Machine Squat
Nippard thinks highly of the Smith machine squat. Minus the stability, he says it’s the same movement as a free-weight squat. You can train to failure worrying about balance. The Smith squat is good enough to be with other S-quality movements for these reasons.
45-Degree Leg Press
Nippard’s one criticism of the 45-degree plate-loaded leg press is its limited range of motion. That’s due to its funky angle that shortens movement potential.
“As far as hypertrophy is concerned, the deeper you can get, the better,” says Nippard. Still, it ticks all the other boxes for a good leg exercise. Nippard thinks A-tier is a great place for the 45-degree leg press.
Horizontal Leg Press
The worst of its kind, horizontal leg presses offer the most limited range of motion and resistance. Once you can lift the entire weight stack, options to increase intensity become scarce.
Still, Nippard feels the horizontal leg press is a decent exercise and belongs in the middle of the tier list at “C.”
Lunge
Nippard believes the lunge is a better glute exercise than a quad builder. However, that’s if you do them conventionally. You can always take shallower steps to bias the quads.
Most people take larger steps, which causes sore glutes the next day. As a quad exercise, lunges go in the B-tier.
Leg Extension
Shunned by many fitness experts, Nippard rates the machine leg extension as near perfect. He first addressed the notion that leg extensions are bad for knees, which isn’t true. However, Nippard cautions people with knee issues to avoid using too much weight.
With the hip fixed, the rectus femoris stretches and contracts during leg extensions.
All four heads of the quads are engaged.
Leg extensions are a staple exercise in Nippard’s leg workouts, and he recommends them.
Reverse Nordic
The reverse Nordic is a bodyweight alternative to machine leg extensions. It’s performed in a tall kneeling position, where the knees bend and extend against the body’s resistance.
The two major advantages of a reverse Nordic are that you don’t need a machine, and they offer a better quad stretch. However, they may be more challenging for beginners since bodyweight resistance can’t be adjusted. They’re also harder to progress for the same reason.
Their value as a minimalist leg exercise cannot be undervalued, which puts them in the “A” tier.
Goblet Squat
The goblet squat, or dumbbell front squat is a good exercise until the need to load it heavy for low reps arises. Holding a heavy dumbbell in front of the chest isn’t realistic or necessary when a loaded barbell is better.
With that said, Nippard uses it to teach the front squat technique or during high-rep squats. For him, the goblet squat is just barely B-tier.
Jump Squat
As a cardio or plyometrics exercise, Nippard might consider the jump squat. There are much better options and ways to use time for muscle growth. The jump squat joined the F-tier.
Bulgarian Split Squat
One of Nippard’s top picks, the Bulgarian split squat, combines single-side training with a great stretch and precise quad activation. The fitness guru praised the soreness the next day:
It is a good indication that you’re hitting the right muscle.”
Unsurprisingly, the Bulgarian split squat joined the prestigious “S” tier.
Deadlift
While deadlifts are considered by many as the ultimate measure of strength, they only involve a quarter squat. This isn’t enough depth to optimize quads activation. Although, they’re great for glute and back training. Nippard gave the deadlift a neutral “C” score.
[Related: The Anatomy of Your Leg Muscles, Explained (and How To Train Them)]
Step Ups
Another mediocre exercise, in Nippard’s opinion, is step-ups, which are good for overloading the quads in a pinch. But they’re missing a stretch and are a bit unstable. Nippard gave them a passing “C.”
Pistol Squat
Single-leg pistol squats can be great for overloading the quads without weights for home exercisers, but they’re harder to progress. Nippard handed out another “C.”
Sissy Squat
The standing version of reverse Nordics, sissy squats are Nippard’s best quads stretching movement. Since they can be challenging due to feeling awkward for many, sissy squats go in the third tier.
Nippard’s Single Best and Worst Quad Exercises
Ultimately, Nippard chose his one best and one worst quads exercises. Coming out on top is the Hack squat. However, while the sissy squat would have been his top pick, many gyms don’t have one.
The worst of the worst awards went to Bosu ball squats. It was the only exercise damned to the fiery pits of the F-minus tier. “Get rid of the bosu ball, and it immediately becomes more stable, safer, and more effective,” said the wise trainer.
References
- Kojic, F., Ranisavljev, I., Obradovic, M., Mandic, D., Pelemis, V., Paloc, M., & Duric, S. (2022). Does Back Squat Exercise Lead to Regional Hypertrophy among Quadriceps Femoris Muscles?. International journal of environmental research and public health, 19(23), 16226. https://doi.org/10.3390/ijerph192316226
- Yavuz, H. U., Erdağ, D., Amca, A. M., & Aritan, S. (2015). Kinematic and EMG activities during front and back squat variations in maximum loads. Journal of sports sciences, 33(10), 1058–1066. https://doi.org/10.1080/02640414.2014.984240
- Gullett, Jonathan C; Tillman, Mark D; Gutierrez, Gregory M; Chow, John W. A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals. Journal of Strength and Conditioning Research 23(1):p 284-292, January 2009. | DOI: 10.1519/JSC.0b013e31818546bb
- Glassbrook, D. J., Brown, S. R., Helms, E. R., Duncan, S., & Storey, A. G. (2019). The High-Bar and Low-Bar Back-Squats: A Biomechanical Analysis. Journal of strength and conditioning research, 33 Suppl 1, S1–S18. https://doi.org/10.1519/JSC.0000000000001836
- Schwanbeck, S. R., Cornish, S. M., Barss, T., & Chilibeck, P. D. (2020). Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of strength and conditioning research, 34(7), 1851–1859. https://doi.org/10.1519/JSC.0000000000003349
Featured image: @jeffnippard on Instagram
