My quads are lagging pretty bad, especially compared to my hips/glutes. I’ve tried squatting heavy for some time, I’ve tried squatting for reps and I’ve come to the conclusion that squats are just and ass/hip builder for me. Leg presses don’t seems to do all that much either. Instead of building hips/glutes more, they build the quads and hips/glutes at about the same rate. That would be okay… except that there’s already an imbalance.
I’ve tried hack squats, but those are killer on the knees. Front squats are about on par with leg press as far as what they do. I’ve had some luck with bulgarian split squats, but they mostly only work the inside of my thigh. I’ve tried hindu squats, but those are worse on knees then hack squats. Same applies to sissy squats. Leg extensions are pretty bad for my knees too.
Is there anything left I can do for good quad development?
By the way, the hams are doing just fine.
Here’s my current split (push/pull)
front jump squats 25 total reps
push jerk 25
pause bb bench press 25
hang clean 25
explosive chin 25
leg press 40
neutral grip shoulder press 40
one leg deadlift 50
chin ups 35
isolation exercises: i choose 1-2 after each workout that won’t interfere with the next workout and that don’t already work a sore muscle group
5’10" 185 pounds