

3–4 sets × 8–12 reps (60–75% 1RM, RPE 6–8)
3–4 sets × 5–8 reps (65–80% 1RM, RPE 6–8)
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Set your feet 1.5x shoulder width with toes pointed out 30-45 degrees
Keep your knees tracking in line with your toes throughout
Descend until thighs are parallel or deeper
Drive through your heels, not your toes
Keep your chest up and back straight throughout
Brace your core hard before descending
Letting your knees cave inward - can cause serious injury


3–4 sets × 8–12 reps (60–75% 1RM, RPE 6–8)
3–4 sets × 5–8 reps (65–80% 1RM, RPE 6–8)
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Set your feet 1.5x shoulder width with toes pointed out 30-45 degrees
Keep your knees tracking in line with your toes throughout
Descend until thighs are parallel or deeper
Drive through your heels, not your toes
Keep your chest up and back straight throughout
Brace your core hard before descending
Letting your knees cave inward - can cause serious injury
Not pointing toes outward enough - limits hip mobility and depth
Rounding your lower back - keep spine neutral
Rising on your toes - should drive through heels
Not going deep enough - limits glute and adductor activation
Letting your chest drop forward - maintain upright torso
Not pointing toes outward enough - limits hip mobility and depth
Rounding your lower back - keep spine neutral
Rising on your toes - should drive through heels
Not going deep enough - limits glute and adductor activation
Letting your chest drop forward - maintain upright torso
The barbell front squat is a compound exercise that targets the quads with the bar positioned on the front shoulders. This variation emphasizes quad development and requires good mobility, making it excellent for building leg mass.
The barbell full squat is a foundational lower-body compound lift that trains the quadriceps, glutes, and adductors with strong core bracing. Full depth is optional—prioritize a pain-free range of motion and a neutral spine.
The Smith machine full squat is a compound exercise that targets the quadriceps, glutes, and hamstrings with a fixed bar path. The machine provides stability for deep squats, making it excellent for building leg mass and strength with controlled form.
The machine leg press is a compound exercise that targets the quadriceps, glutes, and hamstrings with a fixed movement path. This exercise allows for heavy loading while reducing stress on the lower back, making it excellent for building leg mass and strength.
The barbell front squat is a compound exercise that targets the quads with the bar positioned on the front shoulders. This variation emphasizes quad development and requires good mobility, making it excellent for building leg mass.
The barbell full squat is a foundational lower-body compound lift that trains the quadriceps, glutes, and adductors with strong core bracing. Full depth is optional—prioritize a pain-free range of motion and a neutral spine.
The Smith machine full squat is a compound exercise that targets the quadriceps, glutes, and hamstrings with a fixed bar path. The machine provides stability for deep squats, making it excellent for building leg mass and strength with controlled form.
The machine leg press is a compound exercise that targets the quadriceps, glutes, and hamstrings with a fixed movement path. This exercise allows for heavy loading while reducing stress on the lower back, making it excellent for building leg mass and strength.