🤯Don't skip leg day, son! Do any combination of these 10 muscle moves to become QUADZILLA! The quads are most active on knee extension and hip flexion movements. So any squatting or lunging (and leg/knee raises) will target the quads. But these are my 10 favorite quad-builders that are also easy on the knees and back and great for home gym setups. MOVE 2 is shown first FYI!

1. Quad/Close-Stance Bulgarian Split Squats
2. 1-Arm Ipsilateral X-Band Bulgarian Split Squats
3. Extended Bulgarian Split Squats
4. Bandbell Bulgarian Split Squats
5. Goblet Squats (+ Double X-Band)
6. Band-Resisted Forward Lunges
7. Heels-Elevated Squats
8. Band Sissy Squats 
9. Self-Assisted Single-Leg Squats
10. Landmine WISHBONE Hack Squat (Get 10% off with coupon code: TheDailyBJ)

Get my bands here:


📝HONORABLE MENTIONS: I also really like biking/cycling, sled pushes, backward sled walking/dragging, backward uphill walking, and leg extensions for quad development.

🧠The quads have a healthy mix of slow and fast-twitch muscle fibers so be sure to use all loads and all rep ranges for max gainz. That being said, I would set a minimum goal of 30-60 seconds of time-under-tension per set if your goal is strictly muscle gain. I even do sets of 1-2+ minutes at a time for serious pump and burn and metabolic stress. I find these protocols not only lead to more muscle gain and less joint stress, but they also bulletproof the joints and prepare your body for small doses of heavier work. It's all about longevity, baby!

Want to build muscle and follow my exact training plan? Join my GORILLACORN GAINZ training program:




You guys constantly ask me how I train my legs, as if the stuff I share here isn't what I'm actually doing. And my answer is I train them the exact opposite way that most people do. ➖➖➖➖
Most people do their heavier work on bilateral (double-legged) lifts like squats and deadlifts first. And if they actually do any single-leg work, it's typically for a couple sets of higher reps as an afterthought.

My approach is to go heavier on single-leg work and do them first when I'm most fresh and focused (and I still do higher reps too). And if I do any squatting or deadlifting (sometimes I don't), it tends to be for higher reps, with shorter rest periods, and typically stacked with other competitive moves for more of a metabolic stress stimulus. 

For me, this approach makes lighter loads go a longer way, which is very important to me since I had 4 knee surgeries by the time I was 22 from training like an idiot and playing football.

I realize many of you will be butt-hurt that I don't squat or deadlift "heavy" but my legs are now twice the size of the average man and I no longer have any knee or back pain. So what do I know!? And I'm certainly not the strongest, but I'm strong enough. 

Here's a snapshot of what I did at a recent leg day not including calf work or warmups:

- Perform 5 sets of 6 reps of each move with 30-60 seconds rest between moves:

1a. 3-2-1* Tempo Extended Bulgarian Split Squats- Left Leg
1b. 3-2-1* Tempo Extended Bulgarian Split Squats- Right Leg
1c. Band-Resisted Rolling Leg Curls

*3 seconds down, 2 second pause at bottom, 1 second up

- Perform 15-20 reps of each move with 15-30 seconds of rest between moves:

2a. Wishbone Lineman Squats
2b. Wishbone Hack Squats
2c. Dual Renegade Hip-Hinges Facing Anchor
2d. Dual Renegade Hip-Hinges Facing Away

- That's 1 round. Do 2-3 rounds.

I'm using the WISHBONE landmine/barbell attachment and DUAL RENEGADE/LANDMINE bars from:


Get 10% off this equipment and everything site-wide with my coupon code: