Sissy Squats are an excellent stretch-focused exercise for the quads.
Ironically enough, I actually found it easier on the knees than normal sissy squats. If you have knee issues, definitely don't use this, of course).
I'm using an 85 lb weight vest here (my first test was with just bodyweight).
I got the idea for this setup from a video posted by Dr Mike Israetel recently. His method was actually somewhat similar to a vertical sissy squat setup I came up with about 20 years ago using just a bench, but his setup with the bar was much better.
What I've done here is add a flat bench behind the bar so that as I come up to the top of the sissy squat, I can put my toes down on the bench and keep extending my legs/quads all the way up to full extension/standing.
And while it's not a massive "leg extension level" contraction on the quads, when coming all the way up from a full stretch like this, it turns out to be pretty darn good.
This is definitely an equipment-intensive exercise, more appropriate for a home gym or an uncrowded gym.
It requires a rack, two bars, a bar pad and a flat bench (and a weight vest for extra resistance). Dr. Mike uses a dip belt with a dumbbell hanging.
The gripping bar should be about face height. The bottom bar is about 2 feet off the ground. It should be just slightly higher than the level of the flat bench. That IS important for smooth execution.
I started by standing on the bench, just behind the bar, coming forward and down so that my ankles are on the bar. I came down to full quad stretch at the bottom, toes fully off the bench.
As I come up back, my toes contact the bench and I stand up to full knee extension.
This exercise is best used after a squat or lunge variation that targets the legs more heavily rather than being used on it's own.
Dumbbell Switch Leg Splits are another excellent variation for targeting the quads.
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