Improve Your Speed: Quad Edition Squats are hands down one of my favorite strengthening exercises, especially since they really focus on hip extension. By elevating your heels, you can place more emphasis on the quads. But that’s not the reason we elevate them. The key is to achieve a fuller range of motion. Of course, quarter squats and other shorter range variations still have their place in a well-rounded workout routine. The reverse Nordic is typically seen as an injury prevention exercise,