The deadlift split squat is a great low body exercise if you want to really focus on the quads. This is a constant tension movement – the quads never get a break, and that's great for hypertrophy.
Simply split squat or lunge over a barbell, grab the bar, and stand up. Switch legs and repeat for reps. Focus on your legs, particularly your quads, and minimize lower back action.
As a bonus, this variation requires more torso stabilization so you'll get some core work too.
related posts
Tip: One Exercise for Triceps and Abs
Two birds, one stone. Two muscle groups, one exercise. Check this out and give it a shot.
Tip: Standing Cable Row with Stretch
A good variation to use if you're already hitting the lower back hard on barbell lifts and want to take a break from traditional rows.
Tip: External Deadlift Cues for the Win
Most deadlift cues are internal in nature. Try these intent-based external cues to really nail your deadlift.
You're Too Weak to Get Big
Your body requires a dose of traditional strength training to grow. Here's how to build muscle by building strength.