Answer a few short questions and narrow the list down fast.
The quads consist of rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. They are the primary knee extensors responsible for athletic jumping, running, and heavy squatting.
Front squats, hack squats, Bulgarian split squats, leg presses, and seated leg extensions.
Aim for 10–14 sets per week. Heavy compound squats in the 6–10 rep range build foundational density, while leg extensions in the 12–15 range isolate the teardrop (vastus medialis).