 YouTube, what's up? Before we dive into it, the best unfiltered, raw tier list for leg day. You want to grow some juicy tree trunks. I got you, stay tuned. But before we dive in, 3SB.co, good company. My clothing line, my apparel, some of the highest quality gym and lifestyle clothing in the game is celebrating our third year anniversary. But one time a year to celebrate getting the keys to the facility, the keys to our warehouse, we do a blowout sale. So 30 to 50% off everything on the website, 3SB.co, only for the next four days once you're watching this. So it ends on the 10th or 11th. Be sure to head to 3SB.co right now. Let's dive in. I'm training legs. We're building up the quads and I'm going to tell you, S through F tier, the best exercises for your leg day. So we're starting with the leg press, man, the staple. Now I think the leg press is a very solid movement. I do think there's probably better movements if you're trying to really focus on your quads. So again, it depends on what our ultimate goal is or what muscle we're targeting. Something like a hack squat, even the newer pendulum swings in different leg presses at different angles. But typically, we want knee flexion, so we want a positive shin angle. So if we want our knees heading towards our toes, the more that knee bends, the more quad we're going to grow. If our shins are fairly vertical, now we're getting a little bit more glutes and hands involved. The leg press is obviously fairly safe depending on your experience if you can keep your back kind of flattened against that piece of equipment. You don't want your lower hips rolling underneath you. Again, overall, really, really solid. I'll probably throw it in the B tier. Now people got mad at the last two when I throw things in B, but like B's like solid. Like it's not a miracle because you can perform it incorrectly. You know, there's some skill to it. It's not going to build the biggest legs or like the perfect movement. I think there probably is better movements, but it's very, very quality, right? Gold standard. B's good. And next we're going into the box squat. I think for hypertrophy, if we're just trying to build big, pretty, sexy, cut up legs, we're going to throw the box squat into D. So now we got the split squat or the rear elevated lunge. I actually think it's one of the best movements. Again, like a leg press, kind of any leg movement, you can control what body part in terms of more hamstring hip dominant or more quad dominant based on that shin angle and how you perform the exercise. I'm going to throw Bulgarians in the A group. It's easily loadable. Obviously, by dumbbells, goblet or by your side, you can start to throw a barbell on your back. I didn't know one liked those. Who the fuck does it with a bar? If you get real strong and you can use like a safety squat bar or a camber bar in a rack, rear elevated. It's my main hypertrophy move. You see me squatting today. This is to keep my strength up on the power belt, of course. And then I'm going to go get the hypertrophy work. Next I think we got a deficit deadlift. I hate to agree with all my tiktokers, but overall deadlifts, you can build some muscle because of the strength. When there's like static holds and there is a concentric, you can control the eccentric. Overall, I think it's just a great general movement to build strength which can translate to other movements. Some of the biggest deadlifters are also the guys I know who will roll the most amount of weight. If you can roll the most amount of weight and progressively overload, you're going to have the biggest back. So things do go hand in hand, but if you isolate it as a movement, it's not the best for hypertrophy. So I'll probably throw it into the sea. Next I think we got the donkey calf raise. Made famous by Arnold with a bunch of hot chicks on his back while he's basically shaking his rump by the 90 degrees. It's kind of, you're kind of going in a doggie style, but they call it donkey style. And then, I mean, for calves, it's fine. So I guess for calves, it's eights here, but let's be honest, who gets a shit about calves? For general athletics, you know, and I think for just a movement, if you're a meathead and you like to lift, the front squat is something that I think everyone should be able to do. It's a good combination of like mobility, coordination, upper and lower body, and it can for sure build muscle. And again, if we're talking about ultimately building our quads, there's probably better movements that are more stable and you can load a little bit safer. Going to the failure on a front squat actually isn't that crazy, so you can just dump it, but the skill outweighs how much you can live. Really good movement, but again, probably a C. The GHR, the glute ham raise developer or the glute ham raise is also a very great movement for general strength, injury prevention, targeting the ham string for both the hip and knee. But if we're talking about purely building muscle, you know, it's probably going to the top of C or bottom of B. Maybe one of the highest controversial movements, whoever thought exercise would be so controversial, but there's all these pinheaded idiots on the internet arguing over nothing. The hip thrust, very least it's going to help you in the bedroom. I know none of us have a partner or can find love, but one day we'll all find love in these hip-dustle payoff. Overall, if you can overload a hip extension and your goal is to grow your glutes and hamstrings, it's very stable. It's a way you can really overload it with good weight. So for something like this versus like a hamstring curl, if you're trying to really get those or even the GHR that we talked about earlier, this is going to be way above that. So I'm definitely throwing in the A category. It's not something I personally use. I'm so caked up that I don't want the rest of the internet to be jealous or vengeful of my kickers. So I keep them at a moderate size. But if you're trying to improve the backside, a Bulgarian and a hip thrust are great two pinnacles of quad and then gluten ham movements. The high bar squat, which you see me performing, you stay a little bit more upright, you push your knees forward. You can really brace and get strong on it. I think it targets your quads really, really well. A pendulum squat or something of that nature is a little bit more stable and you can get a little closer to failure perhaps that way. But I think this is probably low end A top and B for me that I think should be an everyone's arsenal to build big legs. The next one we're diving in is to a low bar squat. And although bar positioning on your back doesn't directly dictate how you squat, so you can put the bar lower on your back. Instead of typically you'd go wide stance, more vertical shin. But that's only because of geared power. The squat suits, whatever, we don't have to dive into that. And then a high bar more typically would have a narrow stance so you'd push more into your knees. But a lot of people can have different lower body and upper body action. So you can have a lower bar position, narrower stance, and push into your knees. And because of the bar, it's a little more secure on your back and a little bit closer to your center of gravity and over your mid foot. It's a little easier to keep it there. You can use more weight. For most people can squat more weight. A low bar squat will be the same as my high bar if you perform it that way. The number one, man, STR, pendulum squat. So it has all the factors, like I said, about the high bar squat or low bar squat. You can load weight. You can overload it really easily. Except now we're in a fully stable position. And all we have to focus on is pushing. And you can go really close to failure. You can get a spot on the back. Someone can push it up. I think it's one of the overall best moves you can do to build overall legs. So you move your stance a little bit lower on the platform. Get into those knees. You can move your stance a little bit higher. Get a little bit more into your hips and glutes. Next, we got the quad extension. Top of B. Again, B means solid. Y'all get insulted by a B. Probably one of my favorites, although it's not as loved by others because of the, probably the technicality factor. Even though some people do it and then hate on deadlifts, which I don't really get, but the RDL, slightly different than the stiff leg. I think we get a slight knee bend. You're starting from the top. You're keeping tension the entire time. Really focus on pushing your knees forward slightly and hips way back. You want to lean into those hips to feel the stretch in your ham. And then you finish the movement. You can use straps and easily overload it. You can move a lot of weight, just like the deadlift. I'm putting that bottom A tier or mid A tier, just A tier. It's a really great movement. The RDL, glutes, hams, little bit of low back. A seated leg curl. So the biggest difference in the lying and seated leg curl is that we're training the muscle in a stretched or shortened position. You can definitely do both and they're probably equally as good. I prefer a laying because it's a little bit more stretched position. But it's not a huge deal. You could probably bang both out. So I'll throw to the bottom of B as well. Dude, there's so many calves. I'm throwing all the calves out. I don't care. A sissy squat. Body weight style movement. Something you can overload. There's definitely machines that also do it but I wouldn't overthink it. I'm not a huge fan although there's tons of guys that back it up. I just don't like, I don't enjoy it. And so number one, we got to enjoy what we're doing plus have it be targeting what we're trying to target. It's probably in the top C, bottom B. I'll put it in B. We're gonna have a standing leg curl, plate loaded. A lot of times with leg movements, curls and extensions plate loaded because of gravity and physics and Neil deGrasse Tyson type shit. It doesn't actually feel that great at certain ranges because you get towards the top of the movement and you'll lose some of the resistance. These actually don't feel that bad. Again, I'm gonna throw it in the bottom of B. So I think, I'm not sure don't quote me but I think we got a stiff leg opposed to an RDL. And basically a stiff leg is just slightly less knee bend and you'll pull it like a deadlift. So it starts on the ground each time. Not one of my favorite movements to be honest. If we're gonna go that far it might as well just deadlift and we'll use a little bit more quad and lift more weight or we'll lower the weight and do RDL starting from the top. Again, getting really tension in there. So only for that reason am I gonna throw it in D. Not because it's bad but because there's two movements, you know, on either side of the spectrum from it that are just better. Next, the one and only, Dan Green. Sumo deadlift. Great movement. Amazing movement. Obviously in my background is the strength, the conditioning, power lifting. I think it's an absolutely amazing movement. If we're purely trying to look pretty and jacked the sumo is probably going to the top of C. It's viable. It's more quads than you expect. A lot of people for some reason let's break the myth right here. Myth busters. Csh, csh, csh. That's me busting myths. The sumo doesn't work your ass. For some reason it's like the booty builder to people. But the booty builder is actually conventional or RDLs. This is a little bit more quad. You still work your hamstrings, you still work your glutes. Glute need a little bit more which is like this little triangular muscle up here the upper outer ass but it's not building the Maximus. Not last but not least but not last. The Ronnie Coleman in the parking garage, driveway, barbell on the back, walking lunge. I think it has a 225 which is absolutely savage. The walking lunge I think is one of the most underrated and forgotten movements. It's great. Again, you can focus on that front knee. If you're walking forward you're going to get a little bit more hamstring and glute. If you're walking backwards you might get a little bit more quad. Depending on that shin angle where we're traveling with our knees you're going to get a little bit more quad, a little bit more glute. But great overall leg developer. Really hard, difficult. Sometimes it's good to do difficult things. We'll throw on the bottom of my A. Right up there with the Bulgarian. I like the Bulgarian a little bit more but it's an absolutely great movement. Hack squat. The vertical ish leg press that's typically your more vertical and charges more onto your quads. Puts a little bit more stimulus and attention on that target and muscle. Probably throw it in the top of A as well. And last but not least I think we got the Smith machine squat. Which I actually love. I don't do them a ton but if you're just trying to build muscle just trying to look pretty get the quads popping out of the bottom of your 3SB good company. Hucci shorts, put it in the A tier. Ladies and gentlemen follow this to a freaking T and you'll have quads like Ronnie Coleman overnight. I'm gonna finish up my leg extensions myself. I'll catch you in the next one. New content every single day man. We over meet 3SB.co again. Only next five days we got a sale going on 30 to 50% off everything on the site. Appreciate you. 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