6 Best Barbell Quad Exercises for Stronger & Bigger Thighs

If you want to hammer your quads and build stronger and bigger thighs using the barbells, this blog is for you.

Here, I’ll share six barbell exercises to train the quads from different angles. Explore these exercises and incorporate them into your workout plan based on your fitness level.

Quadriceps Muscle Anatomy

The quadriceps muscle is a large, powerful thigh muscle that extends from the pelvis to the knee. It’s also known as the quads.

The quads are made of four muscles: vastus lateralis, vastus medialis, rectus femoris, and vastus intermedius.¹ Bordoni B, Varacallo MA. Anatomy, Bony Pelvis and Lower Limb: Thigh Quadriceps Muscle. [Updated 2023 May 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan

These muscles are responsible for extending and straightening your legs.

They also provide stability to your entire body so you can walk, run, sprint, jump, and squat efficiently.

You can bolster your quads in various ways, such as with machines, dumbbells, and bands. But this article only focuses on barbell exercises. So, if you want a quad exercise beyond a back squat, let’s explore it.

6 Best Barbell Quad Exercises for Building Stronger Thighs

1. Barbell Front Squat
2. Barbell Back Squat
3. Barbell Front Lunges
4. Landmine Squat
5. Barbell Zercher Squat
6. Barbell Hack Squat

1. Barbell Front Squat

The front squat is a great exercise for strengthening and sculpting quad muscles. It involves placing the bar across the front of your shoulders and under your hands. This position puts more emphasis on the quadriceps and has a minimal impact on the lower back, making it an ideal option for people with back pain issues.

Front squats are also more beneficial than back squats for individuals with knee problems (such as meniscus tears) and for long-term joint health.² Gullett JC, Tillman MD, Gutierrez GM, Chow JW. A biomechanical comparison of back and front squats in healthy trained individuals. J Strength Cond Res. 2009 Jan;23(1):284-92. doi: 10.1519/JSC.0b013e31818546bb. PMID: 19002072.

If you are an athlete, you can use front squats to build strength and endurance in the lower body, abdominals, and anterior delts. It is great for enhancing overall athleticism.³ Bird, Stephen & Casey, Sean. (2012). Exploring the Front Squat. Strength and Conditioning Journal. 34. 27-33. 10.1519/SSC.0b013e3182441b7d, ⁴Warneke, K., Keiner, M., Schiemann, S. et al. Influence of maximal strength performance in front squat and deadlift on linear sprint and jump performance in male youth elite basketball players. Ger J Exerc Sport Res 53, 10–18 (2023). https://doi.org/10.1007/s12662-022-00863-6, ⁵Bautista D, Durke D, Cotter JA, Escobar KA, Schick EE. A Comparison of Muscle Activation Among the Front Squat, Overhead Squat, Back Extension and Plank. Int J Exerc Sci. 2020 May 1;13(1):714-722. doi: 10.70252/BTUH3630. PMID: 32509107; PMCID: PMC7241624.

Steps to Perform Barbell Front Squat:

1. Place a loaded barbell on the front of your shoulders with your hands gripping the bar, palms facing up, arms just outside your shoulders, and elbows pointing forward.
2. Stand upright with your feet wider than hip-width apart and toes pointing slightly out (15-20 degrees).
3. Maintain a neutral spine position, brace your core, inhale, and lower into a deep squat.
4. Pause for a second, and pressing through your heels, return to the standing position. This will be your one rep.

Suggested sets and reps: Perform three to four sets of eight to 12 reps.

Alternate exercises: You can try dumbbell goblet squats, DB step up, or narrow stance leg press if the front squat is challenging for you.

2. Barbell Back Squat

The barbell back squat hits the entire lower body, particularly the quads and glutes. It is one of the big three powerlifting exercises for building strength, power, endurance, and mass.⁶ Kojic, F., Ranisavljev, I., Obradovic, M., Mandic, D., Pelemis, V., Paloc, M., & Duric, S. (2022). Does Back Squat Exercise Lead to Regional Hypertrophy among the Quadriceps Femoris Muscles? International Journal of Environmental Research and Public Health, 19(23), 16226. https://doi.org/10.3390/ijerph192316226

From improving athletic movements and strengthening bones to increasing muscle mass and enhancing quality of life, the back squat offers many scientifically proven benefits.⁷ Myer GD, Kushner AM, Brent JL, Schoenfeld BJ, Hugentobler J, Lloyd RS, Vermeil A, Chu DA, Harbin J, McGill SM. The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength Cond J. 2014 Dec 1;36(6):4-27. doi: 10.1519/SSC.0000000000000103. PMID: 25506270; PMCID: PMC4262933.

It is an intermediate-level exercise, so it’s best to do some warm-up exercises, such as jogging on the treadmill, bicycling, or bodyweight squats, before you do the weighted back squat.

Steps to perform barbell back squat:

1. Put the appropriate weight into the barbell.
2. Wear a gym belt and knee compressor (if needed).
3. Get under the bar and place it on your traps.
4. Unrack the bar and walk a few steps back.
5. Stand upright with your feet shoulder-width apart, toes pointing slightly out (10-15 degrees)
6. Keep your chest up, core tight, back straight, and look forward. That’s the start.
7. Bending at your hips and knees, lower into a squat until your thigh is parallel to the floor.
8. Pause for a moment, then press through your heels to return to the standing position.

Pro Tips:

• Your feet should be grounded at all times during the movement.
• Raise your shoulders and hips at the same.
• Your knees shouldn’t cross the front of your foot.

If you want a detailed guide on the back squat, explore this guide on the National Institute of Health website.⁸ Myer GD, Kushner AM, Brent JL, Schoenfeld BJ, Hugentobler J, Lloyd RS, Vermeil A, Chu DA, Harbin J, McGill SM. The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength Cond J. 2014 Dec 1;36(6):4-27. doi: 10.1519/SSC.0000000000000103. PMID: 25506270; PMCID: PMC4262933.

Suggested sets and reps: Perform three to five sets of six to 15 reps.

Alternate exercises: You can do a machine leg press, hack squat, or Smith machine back squat as alternatives to the barbell back squat.

3. Barbell Front Lunges

Lunges are an excellent exercise for developing the lower body muscles, including the quads.⁹ Escamilla, R.F.; Thompson, I.S.; Asuncion, R.; Bravo, J.; Chang, T.; Fournier, T.; Garcia, H.; Hockenbery, E.; Nagasawa, K.; Ozor, J.; et al. Effects of Step Length and Stride Variation During Forward Lunges on Lower-Extremity Muscle Activity. J. Funct. Morphol. Kinesiol. 2025, 10, 42. https://doi.org/10.3390/jfmk10010042, ¹⁰Aniceto RR, Pirauá ALT, da Silva Leandro L, et al. Lunges activate the gluteus maximus muscles more than back squats when both exercises are standardized. Isokinetics and Exercise Science. 2021;29(4):353-359. doi:10.3233/IES-210125

It targets the thighs differently from the squats and helps add strength and definition to your legs.

Lunges also improve balance and muscle coordination and maximize your overall athletic and lifting performance.¹¹ Marchetti PH, Guiselini MA, da Silva JJ, Tucker R, Behm DG, Brown LE. Balance and Lower Limb Muscle Activation between In-Line and Traditional Lunge Exercises. J Hum Kinet. 2018 Jun 13;62:15-22. doi: 10.1515/hukin-2017-0174. PMID: 29922373; PMCID: PMC6006536.

Steps to perform barbell lunges:

1. Place a loaded barbell on your trap and stand upright with feet shoulder-width apart.
2. Step forward into a lunge position until your knees are bent and your rear knee is close to the floor.
3. Return to the starting position by pushing off from the floor with one foot and extending your knee until both legs are straight again.
4. Keep your back straight, chest up, core tight, and head up throughout the entire movement.

Suggested sets and reps: Perform three sets of eight to 10 reps on each side.

Alternate exercises: You can do step-ups, front squats, or sumo squats as alternative front lunges.

4. Landmine Squat

The landmine squat is another excellent way to hit your quads, hams, and glute muscles.¹² Collins KS, Klawitter LA, Waldera RW, Mahoney SJ, Christensen BK. Differences in Muscle Activity and Kinetics Between the Goblet Squat and Landmine Squat in Men and Women. J Strength Cond Res. 2021 Oct 1;35(10):2661-2668. doi: 10.1519/JSC.0000000000004094. PMID: 34341315. It strengthens and tones lower body muscles and improves appearance.

It also helps improve your ability to perform various other leg exercises, such as squats and lunges.

Steps to do it:

1. Place one end of the bar in the corner of the wall and put the appropriate weight into the other.
2. Grab the bar and stand upright with your feet slightly wider than shoulder-width apart and your toes pointing out.
3. Bend your elbows and hold the bar at your chest height. This is your starting position.
4. Lower into a squat as deep as you can go, pause for a moment, and then extend your knees to return to the standing position. This will be your first rep.

Suggested sets and reps: Perform three sets of eight to 10 reps.

Alternate exercises: You can do goblet squats as an alternative to this movement.

5. Barbell Zercher Squat

The Zercher squat is one of the fancier squat variations you can do with a barbell.It involves keeping the barbell on your elbows, unlike the front squat, where you put it across your shoulders.

It works primarily on your quads and helps increase strength and mobility.¹³ Erdağ, Deniz & Yavuz, Hasan. (2020). Evaluation of Muscle Activities During Different Squat Variations Using Electromyography Signals. 10.1007/978-3-030-35249-3_114, ¹⁴Kumar, Satheesh & Perumal, Suriya & Subramani, Arumugam. (2020). Influence of Zercher Squat Exercises on Back Strength and Leg Strength among College Basketball Players. Journal of Information and Computational Science. 10. 45-50. 10.12733/JICS.2020.

It also engages the core and other muscles, including the biceps and forearms (because of the placement of the barbell).

It is not as good as front or back squats, but it is worth including in your barbell quad workout for building solid legs.

You can do the Zercher squat as a warm-up exercise before you do heavy back squats.

The Zercher Squat involves the following steps:

1. Put the appropriate weight into the bar and place the middle of it in the crook of your elbows. You can use a thick pad under the bar for support.
2. Stand straight in the shoulder-width stance and look forward. This is your starting position.
3. Perform as many squats as you like.

Suggested sets and reps: Perform two sets of 10-20 reps before going heavy on the back squat.

Alternate exercises: Goblet Squats and Front Squats.

6. Barbell Hack Squat

The barbell hack squat is another unique exercise that involves lifting the bar behind the legs and picking it up. It targets your quads more than your hips or back.

You can also place your heels on plates to make your quads work harder.

The best thing about this exercise is that you can lift heavy without hurting your spine.

So, if you want a unique but effective exercise for building big, strong legs with less strain, you should try this movement.

To perform the barbell back squat:

1. Place the barbell on the floor behind you.
2. Stand with feet hip-width apart, toes forward. Put small plates under heels if needed.
3. Bend knees, push hips back, grab bar with palms facing back (behind legs).
4. Tighten your core and look straight ahead. That’s the starting position.
5. Drive through heels until you stand tall. Ensure the bar is close to your legs throughout the lift.
6. Bend your knees and drop the bar slowly on the floor. That’s your one rep.

Suggested sets and reps: Perform two sets of 10-20 reps. Use a gym belt if needed.

Alternate exercises: Sissy Squats and Goblet Squats.

Finishing it Off

From walking and running to jumping and squatting, the quadriceps are responsible for various activities. That is why it is crucial to train your quads frequently.

You can build up your quads through various workouts, including the above exercises: front squat, back squat, forward lunges, landmine squat, and Zercher squat.

You can also incorporate these quad exercises into your barbell home workout routine.

And you don’t need to perform all these workouts on the same day. The best way is to do two to three exercises on one day and two to three on another.

References

• 1
  Bordoni B, Varacallo MA. Anatomy, Bony Pelvis and Lower Limb: Thigh Quadriceps Muscle. [Updated 2023 May 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan
• 2
  Gullett JC, Tillman MD, Gutierrez GM, Chow JW. A biomechanical comparison of back and front squats in healthy trained individuals. J Strength Cond Res. 2009 Jan;23(1):284-92. doi: 10.1519/JSC.0b013e31818546bb. PMID: 19002072.
• 3
  Bird, Stephen & Casey, Sean. (2012). Exploring the Front Squat. Strength and Conditioning Journal. 34. 27-33. 10.1519/SSC.0b013e3182441b7d
• 4
  Warneke, K., Keiner, M., Schiemann, S. et al. Influence of maximal strength performance in front squat and deadlift on linear sprint and jump performance in male youth elite basketball players. Ger J Exerc Sport Res 53, 10–18 (2023). https://doi.org/10.1007/s12662-022-00863-6
• 5
  Bautista D, Durke D, Cotter JA, Escobar KA, Schick EE. A Comparison of Muscle Activation Among the Front Squat, Overhead Squat, Back Extension and Plank. Int J Exerc Sci. 2020 May 1;13(1):714-722. doi: 10.70252/BTUH3630. PMID: 32509107; PMCID: PMC7241624.
• 6
  Kojic, F., Ranisavljev, I., Obradovic, M., Mandic, D., Pelemis, V., Paloc, M., & Duric, S. (2022). Does Back Squat Exercise Lead to Regional Hypertrophy among the Quadriceps Femoris Muscles? International Journal of Environmental Research and Public Health, 19(23), 16226. https://doi.org/10.3390/ijerph192316226
• 7
  Myer GD, Kushner AM, Brent JL, Schoenfeld BJ, Hugentobler J, Lloyd RS, Vermeil A, Chu DA, Harbin J, McGill SM. The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength Cond J. 2014 Dec 1;36(6):4-27. doi: 10.1519/SSC.0000000000000103. PMID: 25506270; PMCID: PMC4262933.
• 8
  Myer GD, Kushner AM, Brent JL, Schoenfeld BJ, Hugentobler J, Lloyd RS, Vermeil A, Chu DA, Harbin J, McGill SM. The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength Cond J. 2014 Dec 1;36(6):4-27. doi: 10.1519/SSC.0000000000000103. PMID: 25506270; PMCID: PMC4262933.
• 9
  Escamilla, R.F.; Thompson, I.S.; Asuncion, R.; Bravo, J.; Chang, T.; Fournier, T.; Garcia, H.; Hockenbery, E.; Nagasawa, K.; Ozor, J.; et al. Effects of Step Length and Stride Variation During Forward Lunges on Lower-Extremity Muscle Activity. J. Funct. Morphol. Kinesiol. 2025, 10, 42. https://doi.org/10.3390/jfmk10010042
• 10
  Aniceto RR, Pirauá ALT, da Silva Leandro L, et al. Lunges activate the gluteus maximus muscles more than back squats when both exercises are standardized. Isokinetics and Exercise Science. 2021;29(4):353-359. doi:10.3233/IES-210125
• 11
  Marchetti PH, Guiselini MA, da Silva JJ, Tucker R, Behm DG, Brown LE. Balance and Lower Limb Muscle Activation between In-Line and Traditional Lunge Exercises. J Hum Kinet. 2018 Jun 13;62:15-22. doi: 10.1515/hukin-2017-0174. PMID: 29922373; PMCID: PMC6006536.
• 12
  Collins KS, Klawitter LA, Waldera RW, Mahoney SJ, Christensen BK. Differences in Muscle Activity and Kinetics Between the Goblet Squat and Landmine Squat in Men and Women. J Strength Cond Res. 2021 Oct 1;35(10):2661-2668. doi: 10.1519/JSC.0000000000004094. PMID: 34341315.
• 13
  Erdağ, Deniz & Yavuz, Hasan. (2020). Evaluation of Muscle Activities During Different Squat Variations Using Electromyography Signals. 10.1007/978-3-030-35249-3_114
• 14
  Kumar, Satheesh & Perumal, Suriya & Subramani, Arumugam. (2020). Influence of Zercher Squat Exercises on Back Strength and Leg Strength among College Basketball Players. Journal of Information and Computational Science. 10. 45-50. 10.12733/JICS.2020.