Guide
Quads
Squat, front squat, a leg press, and a leg extension. One template when the day is quads.
The session
Squat first, while you are fresh. The leg extension is the last one. Swap the front squat for a goblet squat if you want the load in your hands.
Barbell Back Squat
Classic compound lower body lift with barbell across traps, targeting quads and glutes.
- Position barbell on upper traps, unrack.
- Stand with feet shoulder-width apart.
- Descend into squat keeping back neutral.
- Lower until thighs parallel or below.
- Drive up through heels to standing.
Barbell Front Squat
Squat variation with barbell held at the front rack position, targeting the quadriceps.
- Rack barbell at collarbone level, elbows up.
- Stand with feet shoulder-width apart.
- Descend into squat keeping torso upright.
- Lower until thighs are parallel to floor.
- Drive up through heels to stand.
Lever Horizontal Leg Press
A horizontal plate-loaded machine exercise targeting the entire thigh, especially the quadriceps.
- Sit on the leg press and adjust seat as needed.
- Place feet shoulder-width apart on platform.
- Push platform away by extending legs.
- Do not lock knees at the top position.
- Lower platform under control to start position.
Lever Leg Extension
A seated machine exercise that strengthens the quadriceps by extending the knees against a padded lever.
- Adjust the seat and backrest so your knees line up with the machine's pivot point.
- Sit back against the pad and place your shins behind the lower roller pad.
- Grip the handles and start with your knees bent and feet pointed forward.
- Straighten your knees to lift the pad until your legs are nearly straight.
- Pause briefly while keeping your thighs pressed into the seat.
- Lower the pad with control until your knees are bent again.