As anyone who truly understands the Conjugate Method knows, it never fails to improve an athlete's strength and conditioning. In my opinion, the Conjugate Method is the only strength training method capable of delivering optimized training year-round, no matter the athlete, sport, or circumstances. 

I say it often, but no other training method can match Conjugate regarding effectiveness and efficiency. 

Our methods train all special strengths, address all muscle groups, and improve all aspects of an athlete's sports performance. Considering this, it is strange to hear some criticize Westside Barbell, saying we don't train our quadriceps. It is completely ludicrous to think that, with all of the strength and conditioning knowledge Louie possessed, he forgot to include quadriceps training. 

Then again, many of the criticisms of Conjugate are similarly absurd and made by individuals who lack understanding of the full depth and breadth of Conjugate Method training. Not only has Westside Barbell always improved the lower body anterior strength of our athletes, but Lou even created a machine to particularly target this muscle group—the WSBB Hip/Quad Developer. 

Over the years, Lou has undoubtedly emphasized the importance of strengthening the posterior chain, considering posterior chain weakness is typically an immediate issue with athletes new to barbell training. However, just because Lou stressed the need to address the posterior chain specifically does not imply he meant to abandon lower body anterior chain training. 

Again, thinking that the greatest strength and conditioning coach ever to live somehow forgot to train quads is insane and the perspective of a fool. Below, I will discuss a few of the go-to ways we train the quadriceps at Westside Barbell. 

Squat Variations

One of the best ways to target the quadriceps using multi-joint movements is to have a few main exercise squat variations in the rotation that feature a lower body anterior chain bias. The changes made within these variations will help better target the quadriceps and hip flexors and rapidly improve lower body anterior chain strength. 

With each of these exercises, we will also bring our squat stance in more than what would be considered our competition stance. By squatting with a narrow stance, we can increase the demand on the hip flexors and quadriceps, improving strength and durability. 

SSB Squat

The SSB squat is Westside Barbell's most common lower body anterior chain-biased main exercise. This barbell exaggerates the positioning of a high-bar squat and places significant emphasis on the hip flexors and quadriceps. Additionally, this barbell helps to build upper back and trunk strength, considering the demand placed on the athlete to keep the torso in a rigid vertical position. 

At Westside, we will perform SSB squats using plate weight only or adding accommodating resistance. Chains are preferred for free squats. Bands are often used for box squats. This is because it is best to perform a box squat when using bands to avoid potential injury caused by overspeed eccentric forces absorbed while decelerating. 

The box alleviates some of the deceleration demand placed on the quads, hip flexors, and adductors, thus helping to prevent injury caused by increased eccentric speed. Additionally, the box forces the athlete to control the descent and deceleration to a greater degree, ensuring that the box squat is executed correctly. 

Low Box Squat

After the SSB squat, the low box squat is the next most common main exercise used to target the quadriceps at Westside Barbell. This movement is self-explanatory: Athletes will squat to a box 1-3" lower than their normal dynamic effort squat box height. The goal here is twofold: target the quadriceps while increasing starting strength out of the hole during a barbell squat. 

What's great about the low box squat is that it forces an athlete to exert an even greater level of control during the eccentric phase. This not only improves squat technique but also further enhances the demand placed on the lower body anterior chain during the eccentric portion of the movement. With a close stance moving to a low box, the hip flexors and quadriceps will work overtime. 

This movement can also be performed using nearly any specialty squat bar. Of course, the SSB is best if you want to really increase the anterior chain emphasis. However, I have even used posterior chain-biased specialty bars, such as the giant cambered bar, for narrow-stance low-box squats and felt tremendous demand placed on the quads during both the eccentric and concentric phases of the movement. 

Front Squat

The final most commonly used main exercise to target the lower body anterior chain is the front squat. This movement begins with the barbell primarily loaded onto the anterior chain, making it possibly the best squat variation to use when targeting the quadriceps. It can be performed in various ways, such as with a box or accommodating resistance. 

The front squat is an often underused lower body main exercise variation. If you are an athlete with weakness in the quadriceps, hip flexors, trunk, or back, the front squat can rapidly improve your situation. This movement is my go-to main exercise when I choose an anterior chain-biased lower body main exercise. 

Like the low box squat, the front squat can reach the point where training intensity meets precise movement, considering these movements require a bit more control and finesse to perform correctly compared to a standard barbell back squat. While I am not a fan of overly focusing on technique, much benefit exists in exercises combining high-intensity weight training with increased movement precision demands. 

To perform a proper front squat, athletes must keep the trunk engaged, the mid and upper back locked in, and the torso as upright as possible. Once this position is achieved, the hip flexors and quadriceps will do much of the work. This movement teaches good squat technique habits and will further develop lower body anterior strength.

If you aren't front squatting, you should be. 

Accessory Exercises

Every training day at Westside Barbell includes accessory exercise work. This training is intended to target all of the involved muscle groups in the squat, bench press, and deadlift. Most direct quadriceps training will occur during our lower body accessory exercise training. 

At Westside, we train quadriceps using a mix of free-weight movements and machines. Here are a few of our preferred lower-body quadriceps-focused accessory exercises:

Bulgarian Split Squat

While this exercise has become extremely popular in the modern era, Westside Barbell has been using it for decades. Unilateral training is nothing new and has been used to train athletes for years. This training not only helps to improve the strength of the quadriceps but also helps improve an athlete's balance and coordination. 

With the Bulgarian split squat, we want to choose a training weight that allows all sets and reps to be performed under control and to standard. Especially for individuals new to the movement, it is critical to take the time to dial the movement in before increasing the training weight used. 

This exercise is most often performed for 3-5 sets of 8-10 or 10-12 repetitions. 

Goblet Squat

The goblet squat is another great way to use free weight to execute a quadriceps-focused accessory exercise. When performing this movement, we will utilize a narrow stance, carrying the heaviest dumbbell or kettlebell possible while completing all prescribed sets and reps to standard. The goal is to remain in strict control of each rep, squatting each rep as deep as possible. 

This movement can help those struggling with weak hips, quads, or issues with squat depth. We can also add a pause to each rep to add some static work to the mix. Whether you are an athlete with a lower body anterior weakness or need to improve squat mobility, the goblet squat can help. 

When performing goblet squats, we typically perform 3-4 sets of 8-10, 10-12, or 12-15 repetitions using the heaviest kettlebell or dumbbell while completing all prescribed sets and reps to standard. 

Narrow Stance Belt Squat

The belt squat offers many ways to manipulate the squat stance to access the anterior hip and quadriceps. First, we can go with a standard narrow stance, focusing on a controlled eccentric to place tremendous demand on the quads. From there, we can add a low box or elevate the heels to further emphasize the demand placed on the quadriceps. 

We can also use these stances while performing our belt squats Hatfield-style. This helps to stabilize the upper body while placing total emphasis on the lower body. The anterior chain demand will increase tremendously with the narrow stance or heels elevated. 

This exercise can be performed using a variety of set and rep schemes. Typically, we will go with 3-5 sets of 8-10 or 10-12 reps. If we want to focus on work capacity, we will go with 3-4 sets of 12-15 or 15-20 repetitions. 

Just Scratching the Surface

This list of quadriceps-focused exercises just begins to scratch the surface of possibilities in terms of how we can train the quadriceps at Westside Barbell.

However, if you are looking for a few good exercises to start with, this list would be a recommended starting point. No matter which movement you choose, lower body anterior strength will undoubtedly be improved to some degree.

Be wary of anyone who tries to say the Conjugate Method needs to be improved or is lacking something. I have trained and followed the Conjugate Method for nearly 20 years and can confidently say that no other method compares when developing a total athlete. I can also assure you that we do not forget to train the quadriceps of the athletes we work with. 

As an athlete, be wary of the advice you receive regarding the Conjugate Method. Our training methods are complex and require a coach to have a big-picture perspective to see all of the possibilities that exist within this strength training operating system.

To all the individuals who somehow believe Westside has forgotten to train the quadriceps, I quote Lou - please read.

Sources:

Simmons, L. (2007). Westside Barbell Book of Methods. Westside Barbell.