The 2 Best Exercises to Build Massive Quads
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Most lifters squat, but few know how to actually build massive quadriceps with the movement. If your goal is strength, you need a hip-dominant squat. But if your goal is size, you need a quad-dominant squat.
In this video, I reveal the two best exercises for complete quad development: The Stiletto Squat and the "Pimped" Leg Extension. I break down the biomechanics of knee flexion vs. hip extension and explain why traditional low bar squats might be leaving your quads underdeveloped.
I cover:
The Stiletto Squat: How elevating your heels on plates (not ramps) allows for maximal knee flexion without compromising ankle mobility.
The "Upright" Rule: Why leaning forward kills your quad gains and how to stay vertical to force the legs to do the work.
Rectus Femoris Activation: The one quad muscle that squats don't grow, and the specific tweak you need to make on the Leg Extension machine to target it.
Rehab Strategy: How I’m using these exact exercises to rebuild my quad strength just 5 weeks after a tear.
TIMESTAMPS
0:00 - Intro: The 2 Best Quad Exercises
0:55 - What is a Stiletto Squat?
2:30 - Common Mistake: Shooting the Hips Back
4:00 - Stiletto Squat Demo (160kg)
6:10 - Injury Rehab Update (5 weeks post-tear)
9:35 - Why Barbell Squats beat Leg Press for functionality
11:05 - The Missing Muscle: Rectus Femoris Anatomy
12:35 - Exercise 2: The "Pimped" Leg Extension
13:55 - Why I don't use Heel Ramps
15:35 - Technique Tweak: Leaning back for maximum stretch
16:45 - Training to Failure: Squats vs. Extensions
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