The Only 2 Exercises That Actually Leave My Legs Feeling Sore
When it comes to lower-body days, I usually choose exercises that work my glutes rather than my quads. But I know the front of my legs need just as much work as my booty, so I try to fit in quad-dominant movements whenever I can. I'm not usually a fan of squatting heavy weights (I have scoliosis, so squatting really heavy is not a great idea for me anyway), but there are plenty of other exercises that can take the place of a squat.
My two favourite leg exercises that always leave me feeling sore are the split lunge jump and the curtsy lunge. They may not look like much, but they burn like hell. I do the split lunge jump without any weight as a plyometric exercise. If you have any issues with your knees, though, this may not be for you. As for the curtsy lunge, I like to hold two dumbbells at my side or one at my chest like I would with a goblet squat.
Descriptions for each exercise are ahead. Hope your quads enjoy the ride!