Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Best exercises for

Quads

Squats, presses, lunges and extensions, ranked for quad growth.

Live ranking · updated by evidence & ratings

Quads workout My tier list
S
Hack Squat
Pendulum Squat
Single-Leg Leg Press
A
Leg Extension
Front-Foot-Elevated Split Squat
Belt Squat
Leg Press
Safety Bar Squat
Smith Machine Squat
Heels-Elevated Goblet Squat
Reverse Nordic
Sissy Squat
Split Squat
Front Squat
Bulgarian Split Squat
Barbell Back Squat
Pause Squat
B
Box Squat
Trap Bar Deadlift
Walking Lunge
Zercher Squat
Goblet Squat
Reverse Lunge
Double Kettlebell Front Squat
Landmine Squat
Step-Up
Backward Sled Drag
C
Sled Push
Pistol Squat
Petersen Step-Up
Wall Sit
Cossack Squat
Bodyweight Squat
D
—
F
—

Full ranking

  1. 1S
    Hack Squat
    Machine
    No ratings yet
    95
    Research
    Lifters
  2. 2S
    Pendulum Squat
    Machine
    No ratings yet
    95
    Research
    Lifters
  3. 3S
    Single-Leg Leg Press
    Machine
    No ratings yet
    85
    Research
    Lifters
  4. 4A
    Leg Extension
    Machine
    No ratings yet
    83
    Research
    Lifters
  5. 5A
    Front-Foot-Elevated Split Squat
    Dumbbell
    No ratings yet
    81
    Research
    Lifters
  6. 6A
    Belt Squat
    Machine
    No ratings yet
    80
    Research
    Lifters
  7. 7A
    Leg Press
    Machine
    No ratings yet
    80
    Research
    Lifters
  8. 8A
    Safety Bar Squat
    Barbell
    No ratings yet
    80
    Research
    Lifters
  9. 9A
    Smith Machine Squat
    Machine
    No ratings yet
    80
    Research
    Lifters
  10. 10A
    Heels-Elevated Goblet Squat
    Dumbbell
    No ratings yet
    75
    Research
    Lifters
  11. 11A
    Reverse Nordic
    Bodyweight
    No ratings yet
    75
    Research
    Lifters
  12. 12A
    Sissy Squat
    Bodyweight
    No ratings yet
    75
    Research
    Lifters
  13. 13A
    Split Squat
    Dumbbell
    No ratings yet
    75
    Research
    Lifters
  14. 14A
    Front Squat
    Barbell
    No ratings yet
    74
    Research
    Lifters
  15. 15A
    Bulgarian Split Squat
    Dumbbell
    No ratings yet
    71
    Research
    Lifters
  16. 16A
    Barbell Back Squat
    Barbell
    No ratings yet
    70
    Research
    Lifters
  17. 17A
    Pause Squat
    Barbell
    No ratings yet
    70
    Research
    Lifters
  18. 18B
    Box Squat
    Barbell
    No ratings yet
    65
    Research
    Lifters
  19. 19B
    Trap Bar Deadlift
    Barbell
    No ratings yet
    65
    Research
    Lifters
  20. 20B
    Walking Lunge
    Dumbbell
    No ratings yet
    65
    Research
    Lifters
  21. 21B
    Zercher Squat
    Barbell
    No ratings yet
    65
    Research
    Lifters
  22. 22B
    Goblet Squat
    Dumbbell
    No ratings yet
    61
    Research
    Lifters
  23. 23B
    Reverse Lunge
    Dumbbell
    No ratings yet
    61
    Research
    Lifters
  24. 24B
    Double Kettlebell Front Squat
    Kettlebell
    No ratings yet
    60
    Research
    Lifters
  25. 25B
    Landmine Squat
    Barbell
    No ratings yet
    60
    Research
    Lifters
  26. 26B
    Step-Up
    Dumbbell
    No ratings yet
    60
    Research
    Lifters
  27. 27B
    Backward Sled Drag
    Other
    No ratings yet
    59
    Research
    Lifters
  28. 28C
    Sled Push
    Other
    No ratings yet
    54
    Research
    Lifters
  29. 29C
    Pistol Squat
    Bodyweight
    No ratings yet
    50
    Research
    Lifters
  30. 30C
    Petersen Step-Up
    Bodyweight
    No ratings yet
    49
    Research
    Lifters
  31. 31C
    Wall Sit
    Bodyweight
    No ratings yet
    44
    Research
    Lifters
  32. 32C
    Cossack Squat
    Bodyweight
    No ratings yet
    43
    Research
    Lifters
  33. 33C
    Bodyweight Squat
    Bodyweight
    No ratings yet
    41
    Research
    Lifters

From the research

3×more glute growth from full squats than from half squats.Kubo et al., 2019 · 17 untrained men; 10 weeks.3 of 3regions of the rectus femoris grew with leg extensions. Smith squats didn’t grow it measurably.Zabaleta-Korta et al., 2021 · Small study; volume and intensity were matched.

What is the best quads exercise?

Right now Hack Squat ranks first, with an overall score of 95 from the research rubric. It’s followed by Pendulum Squat and Single-Leg Leg Press. The best choice for you depends on your equipment and how it feels on your joints, which is why every exercise links to alternatives.

Why it ranks: Deep knee bend under stable, heavy load: the quads are clearly the limiter.

How these scores are calculated →