Eric Roberts walks through a five-exercise quad workout: leg extensions, single-leg quad-biased leg press, heel-elevated trap-bar squats, leg curls, and calf raises. He uses rep ranges from 6 to 12 reps per set and emphasizes foot placement and range of motion to maximize quad development.
Here's a 4-exercise quad-focused leg day you can try out if you want. I first started with some calf raises, my first time working calves in about 10 years, but no, I really did it for the extra ankle mobility I'll need later in the workout. My first working exercise was leg extensions, did about 3 sets of 8 to 10 reps. Next up was a single-leg quad-biased leg press, foot low on the platform and really trying to get the biggest range of motion possible at the bottom. 3 sets of 6 to 8 reps there. Next up was heel elevated trap bar squats. Did about 3 sets of 8 to 10 reps here. I love those for the quads. And then finished with some leg curls, 3 sets of 10 to 12 reps right here, trying to go to failure each set. And by no means do I have big legs, but my quads were feeling pretty juicy after it.
