The BEST Quad Exercises RANKED Using the Triangle of Death (Backed By Science)

In this video, Ryan Humiston gives his take on the best and worse quad exercise, in order.

What is really interesting is that he looks also at “how” you do the exercise, not just what exercise you do. For example the squat is obviously a great leg exercise, but if you perform it incorrectly with a poor range of motion, it become a poor leg exercise.

The same is true with many exercises, as Ryan explains with the example of a Sissy Squat at the start of the video.

Quad Exercises Ranked

What are the Benefits of Strong Quads?

Strong quadriceps (quads) offer numerous benefits that enhance both daily life and athletic performance.

One key benefit is improved leg strength and stability. The quads play a critical role in knee extension and are essential for movements like walking, running, jumping, and squatting. Strengthening them provides better stability to the knees and lower body, reducing the risk of injury and helping with balance.

In terms of athletic performance, having strong quads is crucial for power and speed. They are important for sports that require sprinting, jumping, or explosive movements, as they help generate the necessary force.

Additionally, strong quads contribute to better posture and body alignment, particularly during activities that involve standing for long periods or lifting heavy objects. They also support other muscles, like the glutes and hamstrings, in maintaining a balanced lower body.

For those who enjoy cycling or hiking, stronger quads lead to greater endurance and efficiency. They allow you to push harder and for longer durations, making physical activities less fatiguing.

Lastly, strong quads can ease strain on the knees by absorbing some of the pressure during high-impact activities, helping to prevent knee pain or discomfort, especially as you age.