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With the standard front squat, the rhomboids are the weak link. Once the rhomboids become fatigued, or if they're too weak to hold a heavy barbell in the rack position, the bar will come forward (the rack position is lost) and the set is basically over. Sure, the barbell front squat is one of the best movements in regards to athletic application. It has a great transition from weight-room strength to "on the field" ability. But if we're talking about focusing on just hitting the quads for size gains, then having that weak link makes it inferior to the Smith front squat. That weak link is eliminated with the Smith machine.

It's far easier to hold the bar in the rack position with a Smith machine than with the barbell. Multi-time strongman winner Jouko Ahola uses the Smith machine for his front squats during training. The other advantage here is that you can do high reps. Doing a set of 20 with the barbell front squat means the upper back is going to tire out long before the quads. With the Smith, this isn't an issue. You can get the bar squeezed in very close, raise the elbows high enough to hold it there, and focus on what the quads are doing instead of focusing on holding the bar.

In this video, bodybuilder Mark Dugdale does the reverse band variation. — Paul Carter

Elevate both feet. Do this to increase the range of motion. Use exercise steps or stack weight plates on the ground to gain 2-3 inches of elevation. Doing it this way increases the bottom range of motion by a few inches. Don't let your back knee hit the ground without the front hip fully flexing. This will engage the glutes even more. Do these with higher reps (between 10-20). Keep constant tension on the quads and glutes, move smoothly in and out of this extended range of motion, and you’ll see how demanding this is on the legs and the lungs. – Dr. John Rusin

Normally lifters will set up on a standard bench. But body size, body type, and leg length, and anthropometry are not standard, so it make little sense for everybody to use the same height bench. Using a bar is a simple fix because you can make to customize the height of the back leg and get a full range of motion with a perfectly neutral spine. For the average lifter, this height will be somewhere between 12-16 inches. – Dr. John Rusin

Your hamstrings, like any other muscle group needs to be trained at different lengths. One of the best descriptions of this came from four-time Mr. Olympia, Jay Cutler, who says, "Do some exercises to squeeze the muscle, and some exercises to stretch it."

When it comes to lower body workouts, many lack variety for the hamstrings and as a result lack emphasis of different joint angles and muscle lengths. This can lead to underdeveloped hamstrings and sacrificed strength... not to mention leave you vulnerable to injury.

So make sure you have some variety. Start with picking one hip-dominant hamstring exercise (RDL, back extension, pull-through etc.), and one knee-flexion based exercise (hamstring curls, GHR’s, Nordics) per workout.

You can also do exercises that cover a lot of joint angles, and even combine isometric holds. Isometrics help activate high-threshold motor units and can create lots of metabolic stress – a potent muscle growth stimulus.

When done as a mechanical drop-set, you’ll begin in your weakest position at a longer hamstring length, with toes pointed. Then to a slightly shorter position with toes pointed. Then to a traditional hamstring bridge pulling with your heels. Do 5-10 reps in each position, each with a 5-10 second isometric hold. – Gareth Sapstead