I think full squats, ass to the grass, are the basis for great legs. But, I do think the deadlift and hack squat are great too.
Ive done many squat only leg workouts so I think that says something. About once every two months I pick a weight and squat ass to grass the whole entire workout. usually reps of fifteen. You will be soar for 3-4 days. Normally I do this for 45 minutes…its the only time Ive lost my pretraining protein and aminos shake. lol!
jason–
I’ve got long legs, and squats rarely cause my quads to be sore. My glutes and hams seem more affeted by them. I do full front squats more often for quads.
I doubt, in my case anyway, that squats alone would maximize my leg potential.
Thunder: Why, do you think, squats would be exempt from the standard thought that your body adapts to certain movements and therefore should be exposed to a variety of stimuli?
front (not back) squats are the best quad builder, period; but they totally neglect the lower back.
Front squats are the best quad builder eh? And a big period to slam home your point? Funny, I don’t front squat.
With all respect to Thunder, there are other people who have built very impressive quadriceps.
While I won’t say that front squats are the best quad builder,period, I will recognize that there are other squat variations that can be beneficial.
If this thread shows one thing it is that there really aren’t absolutes and different exercises can affect people with different builds in different ways (think i used different enough in that sentence?)
Thunder–I don’t think you’re awesome legs need to be the be all end all to leg training…??? C’mon dude!
Did you see my Q above?
Right Sie Up. I don’t buy the adaptation to a given exercise theory and the need to change exercises every four weeks or so. I would rather stick with my core movements, get better and better at them, and simply change the loading parameters, volume, reps, tempo, rest, etc.
That’s where my variety comes from.
And just to clarify, the question was specific to quad development. I wasn’t referring to hamstring development, but suffice to say, that would require other exercises.
As for the different squatting variations, I can’t say I do them. I have tried a couple of them a few times, but just don’t like them and I need to enjoy my workouts. So, having said that, I would have to say I basically just focus on squatting. Every now and then, depending on my immediate goals, I might throw an ancillary movement in, but not often.
And I guess I am an exception to Staley’s rule. Being over 6 feet, I can’t say I have short legs.
Interesting replies. Too bad there wasn’t an actual voting calculator.
Fair enough.
A little late on the vote, but…
being a tall mofo with long legs myself, and not always able to get enough emphasis to my quads with squats, I concur with Charles.
I’ll chime in on this thread! I tend to be on the same lines as Thunder in regards to squats. I made a conscious effort recently to focus on my legs and started doing FULL squats (meaning ass to the grass) and I have to say…my legs have developed quite nicely. However, unlike Thunder…I do do front squats as well as back squats and I will throw in some supplemental exercises as well such as extensions and walking lunges. But I do agree that squats are and should be the STAPLE exercise for quad development
I do.
although, I’m not promoting overloading of ANY movement pattern unless youre an experienced athlete who knows how to periodize load, intensity, volume etc.
if not stick to cycling full rom compound moves like full squats, full pistols, full front squats etc.
S-man.
btw what will realy groe from full squats is your vastus lateralis… your legs will get that sought after “buldging to the side” look.
Squats alone. For sure.
Yes if you mean all varieties of squats (back, box, front, barbell hack etc)
I have long sticks as well and usually superset my squats with 30-60 second windsprints on the bike.
MM: What other movements do you find effective for you legs.
Btw - i posted for the first time last week with out introducing myself. Hey all.
For a while I only did parallel squats, deadlifts, and goodmornings on leg days and my quad development stagnated. As for full squats? I really couldn’t tell you, I’ve got such terrible balance that I fall forward if I go too low. My quads really took off after I started super setting real hacks in to close stance leg presses
I’ll relate my experience. When I was just running, I had a lot of knee problems associated with muscular imbalance. When I started cycling (for triathlon), the knee problems disappeared, but I didn’t have good development. When I went to just cycling, my development improved (in the quads, my upper body shrunk dramatically), and the balance was still there.
Now that I’ve not been riding much, but still doing some running, and squatting, the development is MUCH better, and still balanced.
Yes, squats will give good development AND maintain balance.
Charles Staley makes a good point. For those people with long legs the squat can be more difficult. I have longer legs and if I squat using my natural squatting form then its all glutes, lower back, and upper quad. Only by paying real close attention to little technicalities and body position can I involve varying parts of the entier thigh…which is why i have so many methods of squatting 
So maybe for a longer legged guy the squat is not quite as good for lower thigh development as say a hack squat, but if that’s the squat were the only leg exercise you could do it still can be very effective.