Quad machine exercises
By Ossian Hempel ·
The GainsLog exercise library has 18 exercises that target your quads on a machine, a cable station or a Smith machine. 5 of them are used in the app's programs or suggested by its Program Builder.
- Exercises
- 18
- Machine, cable, Smith
- 14 · 0 · 4
- In GainsLog programs
- 5
- Balanced weekly sets, default profile
- 5 to 12
Knee extension
The knee straightens under load. 18 exercises.
| Exercise | Equipment | Type | Notes |
|---|---|---|---|
| 45 Degree Leg PressMachine · Compound · In GainsLog programs | Machine | Compound | In GainsLog programs |
| Hack SquatMachine · Compound · In GainsLog programs | Machine | Compound | In GainsLog programs |
| Leg ExtensionMachine · Isolation · In GainsLog programs | Machine | Isolation | In GainsLog programs |
| Single Leg ExtensionMachine · Isolation · In GainsLog programs | Machine | Isolation | In GainsLog programs |
| Smith SquatSmith machine · Compound · In GainsLog programs | Smith machine | Compound | In GainsLog programs |
| Alternating Single Leg ExtensionMachine · Isolation | Machine | Isolation | |
| Ground Base DeadliftMachine · Compound | Machine | Compound | |
| Hack Sissy SquatMachine · Isolation | Machine | Isolation | |
| Horizontal Leg PressMachine · Compound | Machine | Compound | |
| Machine SquatMachine · Compound | Machine | Compound | |
| Pendulum SquatMachine · Compound | Machine | Compound | |
| Pin Loaded Horizontal Hack SquatMachine · Compound | Machine | Compound | |
| Plate Loaded SquatMachine · Compound | Machine | Compound | |
| Quad-Focused Ground Base Bulgarian Split SquatMachine · Compound | Machine | Compound | |
| V SquatMachine · Compound | Machine | Compound | |
| Feet Forward Smith SquatSmith machine · Compound | Smith machine | Compound | |
| Quad-Focused Smith Bulgarian Split SquatSmith machine · Compound | Smith machine | Compound | |
| Smith Sissy SquatSmith machine · Isolation | Smith machine | Isolation |
Log your quad machine work in GainsLog
Every exercise on this page is in the app. Log the weight, reps and reps in reserve, and GainsLog sets the next session's weight and rep targets from them.
In GainsLog programs means the app uses the exercise in its ready-made programs or workout templates, or suggests it in the Program Builder.
How many sets of quads a week?
GainsLog Premium's program builder rates a program against a weekly range of working sets for each muscle. On the default profile the range for your quads is 5 to 12 sets a week at a balanced priority and 10 to 15 when you make it a focus. It recommends no more than 5 sets for one muscle in a single workout.
A set counts toward the exercise's target muscle only. In a program, every set of an exercise on this page counts toward the quads range, whatever the equipment.
| Priority | Default profile | Female profile |
|---|---|---|
| Focus | 10 to 15 | 10 to 15 |
| Balanced | 5 to 12 | 5 to 12 |
| Deprioritized | 1 to 5 | 1 to 5 |
Rate your program's weekly sets in GainsLog
GainsLog Premium's program builder rates your program against these set ranges for every muscle.
FAQ
- Which quad machine exercises does GainsLog use in its programs?
- 45 Degree Leg Press, Hack Squat, Leg Extension, Single Leg Extension, and Smith Squat. They are the quad exercises on a machine, cable or Smith machine that the app uses in its ready-made programs or workout templates, or suggests in the Program Builder.
- How many sets of quad exercises should I do a week?
- GainsLog Premium's program builder rates a program against 5 to 12 working sets a week for your quads at a balanced priority on the default profile, and 10 to 15 when it is a focus. It recommends no more than 5 in one workout. Sets on machines, cables and free weights all count toward the same total.
- Which quad machine exercises are compound?
- The GainsLog library tags 13 of the 18 as compound lifts, for example 45 Degree Leg Press, Hack Squat, Smith Squat, and Ground Base Deadlift. The other 5 are isolation exercises.