Your Back Squats Suck For Quad Growth (and 3 Better Exercises for Bigger Legs)

I know, I know — “Why would back squats suck? Their progressive overload is king for quad growth!”

True.

However… due to the sheer weight involved in progressive overload, back squats can encourage your quads to grow in a shortened and less flexible position. Over time, this may lead to tighter quads that are more prone to injury. Compare this to other exercises that require less weight, carry a lower risk of injury, don’t need spotters and still allow for progressive overload — all while building more flexible and functionally stronger quads without sacrificing hypertrophy.

Are back squats the worst quad builder? No way. They’re simple, effective, and deliver results. But in terms of risk versus reward, these three exercises provide superior benefits.

1. Reverse Nordic Curls

Training knee extension in a deep range, reverse Nordic curls provide an incredible stimulus for your quads — both weighted and unweighted. They can be easily overloaded with a weighted vest, dumbbell, or slam ball. You can also adjust the angle of your hips to increase stretch and intensity.

This exercise not only drives hypertrophy through force applied in a lengthened position but also helps restore lost mobility from reduced ROM training. Best of all, it reduces stress on joints and connective tissues compared to heavy back squats.

👉 Click here for a guide on how to regress and progress this exercise.

2. Belt Sled Pulls

Using a sled with a belt attachment takes the load off your back while driving massive quad engagement. The gold standard here is about 0.7 x your bodyweight. For example, if you weigh 100 kg, you should aim to push and pull a total of 70 kg on the sled. (this includes the weight of the sled)

Belt sled pulls are not only quad-dominant, but they also strengthen tendons, ligaments, calves, hamstrings and even your feet. The pushing component adds an athletic element, making this one of the best total-leg moves you can do. Plus, it’s low impact and safer for those with spinal issues.

👉 Try this Sled & Harness/belt attachment if your gym doesn’t already have one

👉 Click here for a guide on how to regress and progress this exercise.

3. Weighted Long Lunges (Knees Over Toes)

The long-stride, knees-over-toes lunge is harder to execute because of balance demands, but even unweighted it’s highly effective. This movement builds quad strength in a deep stretch, unlocks untapped hip mobility, and strengthens your legs in positions that are often overlooked.

You can overload it with a dumbbell or a weighted vest, taking unnecessary load off your spine while funnelling intensity directly into your quads. The result? Burning legs and huge growth potential.

👉 Click here for a guide on how to regress and progress this exercise.

Should You Still Back Squat?

Absolutely — if you enjoy them. But by adding these three variations into your training and cutting your back squat volume in half, you’ll likely see faster muscle growth, improved mobility, and better squat numbers overall.

Related Reads

If your hamstrings lag behind, check out 👇

• Why Your Hamstrings Are Struggling to Grow (and 3 Ways to Fix Them).

Want a bulletproof lower body? Read 👇

• 5 Exercises to Fix Your Hips, Knees and Ankles.