So, you enjoy difficult training sessions? That’s the only reason I could think that someone would be looking up quad supersets on the internet.
Well, you’ve come to the right place. In this article, I will provide 5 quad supersets that I’ve personally enjoyed doing (and I use the term enjoyed incredibly loosely).
But first, let’s take care of some technicalities. Performing two quad-focused exercises together without taking a rest period is actually a compound set. A superset, by definition, pairs two opposing muscle groups. But, for layman’s purposes (i.e. search engine optimization – you did find us through Google didn’t you?) we will continue to refer to these quad pairings as supersets for the remainder of the article.
Now, why would you want to pair two quad exercises? Well, everyone has different goals that would be impossible to address in one water-downed article like most content pieces on the internet.
However, supersetting your quads could help you in reaching your performance related goals, aesthetic goals, or muscular endurance goals. By supersetting the two exercises, you can pair a strength exercise with a power exercise to improve athletic performance. Or, you can extend the time under tension of the quads to promote muscle growth and endurance.
This article will contain supersets that fall into both those categories.
Lastly, I think it is important to state that most lifters won’t have a need to superset two quad exercises – and that is totally fine. This is an advanced technique that will mostly be used by athletes and bodybuilders.
Now let’s get on with the list.
Quad Superset 1: Squats and Box Jumps
Let’s start off with a bang. This first superset is a power superset and one that is often programmed by NASM personal trainers who are taking their clients through a power phase.
This superset pairs the ultimate lower body strength exercises known as the barbell squat and pairs it with an explosive movement like the box jump.
To perform this superset, you would perform a set of 5 repetitions of the barbell back squat and then immediately perform 10-15 box jumps.
Rest for 3-5 minutes in between supersets. This superset can be performed for 3-5 total sets.
Quad Superset 2: Goblet Squat and Lateral Lunge
Next up we’ve got a solid superset that trains two planes of motion.
You’ll begin by grabbing a dumbbell and performing a set of goblet squats. Alternatively, this can be performed with a kettlebell. Perform a set of 8-12 goblet squats.
Once you’ve finished, keep the dumbbell or kettlebell in the goblet position and go right into alternating lateral lunges. To perform the lateral lunge, you take a step to the side and lunge laterally as opposed to a more common sagittal plane lunge variation. Perform 8-12 reps each leg.
In between supersets, rest as needed. A typical rest period will be between 1.5-2 minutes. This superset can be performed for 2-4 sets.
Quad Superset 3: Leg Press and Leg Extension
You know I got to show love to my machine-only peeps. If you are in a situation where you want to superset two quad-focused exercises with machines, then the leg press and leg extension combo can be a potential go-to.
Begin by performing a set of leg press. You may decide to go heavier here so the rep range will fall between 6-10 reps. Then, head over to the leg extension machine and perform a set of 10-15 leg extensions.
This superset is a sure-fire way to get a great quad pump. Rest for 1.5-2 minutes in between sets. This superset can be performed for 2-4 sets.
Quad Superset 4: Hack Squat and Sled Drag
If you have access to a sled drag, this can be a fun way to get in a quad superset without overloading your body.
Begin by performing a hack squat in the hack squat machine. You’ll aim for 8-12 repetitions.
Then, head over to the heavily loaded sled and drag it for 30-50 feet (or 15-30 steps per leg).
Rest for 1-3 minutes in between sets. This superset can be performed for 3-5 sets.
Quad Superset 5: Bodyweight Lunge and Jump Squat
And we’ll wrap up with a bodyweight-only quad superset for anyone who works out at home with limited equipment. This superset will pair the bodyweight lunge and the jump squat. If you have anything to load the lunge, you may be able to turn this into a power superset as well.
Begin by performing 8-12 lunges per leg. Then, transition into a squat position for the jump squats. Squat down and explode up coming off the ground in a controlled jump. Land softly with a slight bend in your knees and continue the set. Perform 10-15 jump squats.
Rest for 60-90 seconds in between supersets, or as needed. This superset can be performed for 2-4 sets. Additionally, for advanced trainees, this can be a great way to activate the legs prior to a leg day workout.
Conclusion
You asked for quad supersets and we delivered.
In this article, we discussed 5 different quad supersets one could perform at the gym. Each one services people with access to different types of equipment and different goals.
If you have any questions about the supersets listed above or any of the exercises mentioned, please drop a comment down below!