The ONLY 2 Quad Exercises You Need (NO, SERIOUSLY!)

Quad-Focused Workout

The video argues that the front squat and Bulgarian split squat can form the core of a quad-focused workout. In both exercises, body position influences which muscles bear more of the load.

Front Squat

Compared with a low-bar back squat, the front squat encourages a more upright torso. This brings the hips closer to the bar’s vertical line and moves the knees farther forward, shifting more work to the quads. A low-bar squat’s forward lean tends to increase the contribution of the glutes and hamstrings.

For people who find the standard front-rack wrist position difficult, the presenter demonstrates three alternatives:

• Use a cross-arm grip.
• Place straps around the wrists.
• Position the thumbs near the throat for support.

The cross-arm grip may bother some people’s shoulders or cause the bar to sit unevenly.

Bulgarian Split Squat

Hold dumbbells, keep the torso upright, and lift the chest to let the knee travel farther forward and increase quad involvement. As fatigue sets in, leaning forward can shift more effort to the posterior chain.

To make the exercise harder, the video demonstrates a slow “one-and-a-half” repetition: descend, rise halfway, descend again, then stand fully.

The video also directs viewers to separate guidance on Bulgarian split squats and other channel content.

Presenters and Sources

ATHLEAN-X™ is the source. The presenter is not identified by name in the subtitles; Jesse demonstrates the split squat.