Quad Exercise Tier List (Simplified)
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- Опубліковано 4 жов 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
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.
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.
Chicken breasts, lean ground beef, milk, eggs, tuna
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!
Love this guys simple humor.
Danke für das tolle Video !!! So viel wertvollen Inhalt in so kurzer Zeit aufzubereiten ist Kunst.
Stimmt!
Me watching this video knowing damn well i'm not changing my routine
They're fun to watch despite it tho right?
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 👌
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
S:Tier
1:02 High Bar Squat
6:08 Hack Squat
6:26 Leg Extension
This is hands down my favourite content on here at the moment. Keep up the great work Winny! 😎
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 :>
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.
Simple, wholesome, no bs. tier list! I think these videos are great!
Brother, i need the tríceps tier list asap! Thanks for everything, I've been loving your channel!
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 UA-camrs- wouldn't surprise me if you were a personal trainer.
i love your content, helps so much, not only me, but all your followers also. thank you so much, keep it up!❤
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
My favorite quad exercises are dumbbell front squats, lunges, and Bulgarian split squats.
Was waitibg for this moment, great video and content man, you helped me so much with all your vids
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
Make a tricep and ab tier list video!
1:01 Tom Platz would definitely be proud of this pose. IYKTK
I love this series! Please make one for Triceps! :)
Good video. I love pistol squats so I couldn't agree with that part. Cossack squats are great too
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
I love these tier list videos! Please do one for Triceps
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 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.
TY winny, been getting back to the gym recently. These tier lists are sick
Literally sitting in the parking lot of my gym, and it’s leg day. This video could not have come at a better time.
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
Perfect list! This is exactly how i would rank all of them, great video man!
Love every single second of your tier list vids 💛
3:50 I skipped to the end, checked out the tier list and was like "nah I'm gonna listen what he has to say" and watched the whole video
Sweet. I just hurt myself and need to stop squats for a bit and was looking for other quad exercises to swap in. Thanks
Pendulum squat machine, is a potent quad focused machine, its so awesome
I have long femurs and leg extension is the only one that properly kills my quads (can't take stairs after it) and doesn't give me knee pain (as long as I don't fully extend). Even on the hack squat I feel my glutes working. 😕
We need a tier list for glutes exercises too
1. Bulgarian split squats leaning forward (on a smith machine for stability)
2. Unilateral RDL (do them in superset with 1.). Hold the barbell with the opposite hand and hold yourself with the other one.
3. Hip thrust
That's my workout and I absolutely have killers glutes. All the girls are jealous (no joke) to see a man with more butt than them.
love the videos man! thanks!
One way to make pistol squats more effective is if you hold something for slight support (door, doorframe, desk etc)
Balance then isn’t as much of a factor and you can bang out high reps
Old school lifters like Paul Anderson would do this as a leg finisher 👍
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 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.
2:02 I took that very personal
All calisthenic people did
Winny quickly becoming the best fitness UA-camr
really good video again!
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.
Thanks for the tip mate ❤
again I agree with Bulgarian DB lunge it's a great exercise that gives separation like no other
The tier lists are great. Would love to see the rest of the leg muscles
i have scoliosis so i cant do highbar squat because it puts pressure on my the top of my spine and give a lot of pain. but just from lowbar and leg extensions my quads are still pretty decent. really wish i could highbar though. i used to do it when i was weaker but now witht he weight im pushing i cant rest it up there anymore
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.
I would love to watch a video about warming up a specific muscles
You have definitely simplified building muscle especially for beginners in a world full of some confusing EMG studies😅
Love these🔥🔥 can’t wait for hamstrings and triceps!
I was filled with joy when I saw the hack squat. YEAH BUDDY!
My trainer actually started me of with the smith machine after doing leg press for a few months. Never done free squads till now....
5:22 that KBC background music lol
Why work on knee extension first and not last?
I love this series and learn more with each new video.
Hi mate, i think that in terms of PURE HYPERTROPHY smith machine is better than barbell. You are more stable and you can go closer to failure cause you are safer.
Excellent take like always my friend
Fun fact bar placement dont matter the most what matters the most is foot placment and how u squat. Cause i can lowbar squat with knees over toes
It's crazy how much in common I have with this list.
Your subs is rising as fast as our gains remeber when you had 300 subs 300 k soon
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
I find elevating my heels with a plate/step during the BB back squat has helped me perform a better squat in general. With feet flat on the ground, I was feeling too much pressure in my back, and with the same technique and cue and elevated heels, I can finally feel my quads firing in squats.
Do you use plates as heel raise and how do you set the squat up?
@@TT-hs6bd I use a foam wedge most of the time for heel elevation but small plates work too. Your gym might have wedges, and if not, they're under 10 euro/dollars online. When squatting, I only elevate my heels. I aim for about an inch of elevation. I only elevate my heels because if I bring the wedge closer to my toes, I lose stability. I've seen people put their entire foot on the wedge to squat and it seems to work for them too. Either way, do bodyweight squats and see which degree of elevation is most comfortable, and try to find a stable base, because it'll feel weird for the first few reps. The elevation lets me open up my hips more and push my knees over my toes. This really reduces the strain on my lower back and helps me target my quads a lot more than I ever have on a flat foot squat. To set up, stand in the squat rack, unpack with just the bar, and take your few steps back. Wherever you comfortably stand, place the plates/wedges, so that when you do the elevated squats, you can smoothly unrack and step back onto the plates. It'll take a bit of time to get used to it. I still check the mirror as I step back to make sure I step on them properly.
@@Sonai199 definitely will try, have been in the gym for quite some time but never really got into squats because of poor form and struggles to get down into the correct form, thanks bro
Leg extensions are D-tier, as they put maximum tension on the Vastus intermedius in the flexed position, not stretched. And they lose all tension in the stretched position. The opposite of what you want for hypertrophy. Sissy squats are the S-tier exercise targetting the Vastus intermedius in the stretched position.
Pistol squats make all your other squats better (more stable, easier to reach depth, better form and balance). It may not build the best quads but it is a GREAT exercise people should try to incorporate into their routines.
Abs tier list
Thanks trainer Winny but I am going to do those exercises once a year max
I was saying Hack Squat the whole video and you finally said it 👍🏽 S Tier
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.
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
There is a variant of deadlift. The sumo actually uses more the quads although it is more a hinge movement. So not very good for quads. But a very deadly variant for the squat, even more challenging than the front squat is the overhead squat.
Just in time for leg day! Good note at the end about protecting your health. Train safely, train for life.
Zercher squat is in the dark realm of brutal exercises
What about the step-up (slash weighted step-ups), which tier would you put that one in?
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.
this video makes me wanna do squats
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.
What's the difference between walking lunges and the normal one? I mostly use walking lunges to both work on my legs and balance.
vinny spitting 6:58 fucking TRUTH... i loved squats, but they DID fuck my knees up, with all form aspects checklisted... guess im just not made for it... LEG PRESS HOWEVER; WORKS PERFECTLY... thanks vinny
Might even put Bulgarian split squats in S tier. I feel like I get as much quad stimulation out of them as barbell squats
Tom platz way SSB Bar elevated heel squats are mega good for it
Elevated heel high bar squat. You’re welcome.
Im a beginner doing front squats, they're just more comfortable cuz I can keep an eye on weight rather than blindly squatting.
Sissy squats with a smith machine go crazy for isolating the quads 💯
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.
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!
Axial load is present on hack squats. What is truly S-tier is the belt squat. That shit is legendary.
I would place the bosu ball squat in the Crossfit tier!
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.
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.
hi trainer winny, I appreciate your work :3
Do one for back exercises!
great video btw , i am a huge fun , can't wait to see the triseps edition
I know its pretty rare, but I wish you covered the pendulum squat
imma need the ham string exercise tier list
Hack squats, leg press, and leg extensions are my favorite lifts in the gym!
Maybe use your core?