QUAD-FOCUSED SQUAT: CLEVER TIPS AND BEST VARIATIONS
Without a doubt, squats are the go-to exercise for building strong and sizable lower body muscles. They’re not just for bodybuilders or athletes; they sculpt the entire lower body, especially the quads and glutes. However, we can work these muscle groups in different ways.
By adjusting our form and choosing specific variations, we can focus more on the quads than the glutes. Today, we’re honing in on quad-focused squats. We’ll walk you through the techniques and variations designed to strengthen and develop those crucial muscles. Get ready to revolutionize your leg workouts with these strategies!
QUAD ANATOMY AND ROLE
Before we dive into the nitty-gritty of quad-focused squats, let’s break down the role and structure of the quads. Understanding how these muscles work is essential. It helps us understand why certain variations are better for quad growth and assists us in picking the right exercises for our leg workouts.
Anatomy of the Quads
The quads, as the name suggests, is made up of four muscles:
- Vastus Medialis
- Vastus Lateralis
- Vastus Intermedius,
- Rectus Femoris.
All four muscles start at the hip and extend to the knee joint. They work together to straighten the leg, a movement called leg extension. Among these muscles, the rectus femoris is unique. It crosses the knee joint and spans the hip joint, helping with hip flexion. However, this movement isn’t crucial for squats so we won’t focus on it in today’s discussion.
Maximising knee extension is essential for building strong quads. We effectively stimulate quad growth by ensuring a full range of leg extensions under resistance. Consider this as we explore the top squat variations for quad development.
QUAD-FOCUSED SQUAT VARIATIONS
Let’s break down the mechanics of a squat into two key movements: knee extension and hip extension. Imagine this: when you’re at the squat’s lowest point, your knees and hip joints are deeply bent. At this point, your quads straighten your knees while your glutes (along with adductors) help push your hips forward, bringing you back to an upright position.
The trick lies in how we can adjust this balance. We can shift the emphasis away from the glutes by tweaking our form and choosing specific squat variations that focus more on the quads. That’s exactly what we’re going to explore next.
Here are seven top squat variations that put the spotlight on your quads and will take your leg workouts to the next level:
- HEEL ELEVATED SQUAT
Every person’s body is unique, with different limb lengths and mobility levels. While some may be fine performing deep squats with perfect form, others might struggle once they reach a certain depth. We can fully engage our quads if we go deep enough into our squats.
For individuals with longer femurs, achieving a deep squat can be particularly challenging. Let’s delve into why.
Benefits of Using a Squat Wedge to Target the Quadriceps
During a traditional squat with flat feet, as shown by the person on the right in the illustration above, the angles at the knee, hip, and ankle joints decrease as they descend. Typically, ankle mobility reaches its limit around the point where the thigh is parallel to the floor due to mobility restrictions.
With limited ankle mobility, further descent causes both the hip and knee angles to decrease to maintain balance, often stopping just below parallel due to balance issues. This prevents achieving maximum knee flexion.
Enter the squat wedge. This smart tool allows the knees to move further over the toes, increasing knee flexion without relying solely on ankle mobility. Interestingly, the ankle angle between the traditional and heel-elevated squats remains the same.
The squat wedge enables maximal knee flexion while minimising hip flexion, which is crucial for quad development. It’s a game-changer for optimising squat mechanics and enhancing quad growth.
Let’s talk about the front squat versus the back squat in terms of joint angles.
- Front Squat Vs Back Squat Joint Angles
Similar to how the squat wedge helps you achieve a deeper squat, the front squat offers similar advantages. When you load the weight in front of your body instead of at the back, your centre of mass shifts forward. This shift changes how the squat works.
What this means for your form is that you don’t need to lean forward as much at the hips to keep your balance when you squat deeper. Unlike the traditional back squat, weighting front lets you stay more upright throughout the exercise.
And as we know, squatting deeper engages your quads more. More quad engagement means better gains. So, the front squat isn’t just another version of the squat; it’s a smart adjustment for those aiming to boost their quad development.
3. HACK SQUAT
Let’s talk about the hack squat, our first machine-based variation, which is great for targeting the quads. This machine is designed with two 45-degree parallel tracks that guide the weight smoothly up and down.
Since the machine’s movement is fixed to this vertical pathway, it puts less strain on the stabilising muscles. This lets you direct all your energy into working your quads.
The hack squat machine also helps you maintain an upright position throughout the exercise, ideal for achieving the deep knee flexion necessary for optimal quad stimulation.
For maximum quad activation, choose a neutral to low foot position and keep your stance no wider than shoulder-width apart. Overall, the hack squat is an excellent choice for those who want to isolate and develop their quad muscles precisely.
Note: Some people mistake the hack squat machine for the V Squat machine. Although they look similar, their movement patterns have subtle differences that affect which muscles are targeted. For the best quad growth, stick to the real hack squat machine.
Let’s discuss the Bulgarian split squat and the heel elevated trap bar deadlift, two powerful exercises for targeting your quads.
4. BULGARIAN SPLIT SQUAT
The Bulgarian split squat is an amazing exercise and the first unilateral movement on our list. Unilateral exercises, which work one side of your body at a time, alongside bilateral exercises, are a smart training strategy. They help fix muscle imbalances, ensuring both legs develop evenly and maintain equal strength.
Studies show that unilateral training, like the Bulgarian split squat, boosts muscle activation and can lead to significant strength gains, especially when you’re stuck at a plateau with bilateral movements. During this exercise, keeping constant tension on your quads can trigger greater muscle growth.
Take a shallow step back to target your quads during the Bulgarian split squat. This position increases knee flexion, maximising quad engagement. Placing your feet strategically allows you to optimise each rep to focus on your quads and get better muscle-building results.
5. HEEL ELEVATED TRAP BAR DEADLIFT
Now, onto the heel elevated trap bar deadlift. Yes, it’s called a deadlift, but the movement pattern resembles a squat, especially a dumbbell squat.
When you do this exercise with a trap bar, you hold the weight at your sides with both hands. This requires strong quad contraction to lift the weight and stand up straight, blurring the lines between squatting and deadlifting.
Adding a heel elevation to this deadlift variant enhances its squat-like qualities. Elevating your heels allows for more knee flexion, perfect for emphasising quad engagement. This adjustment ensures your quads are under more tension throughout the movement, boosting muscle-building stimulus.
Plus, the trap bar often allows for a more neutral spine position, reducing stress on the lower back and shifting the focus more onto your lower body. This makes the heel-elevated trap bar deadlift a hybrid exercise and a strategic choice for any leg workout focused on building the quads.
Let’s talk about the leg press and goblet squats, two exercises that target your quads differently.
6. LEG PRESS
The leg press isn’t exactly a squat, but it follows a similar movement pattern and works many of the same muscles. This machine simplifies the exercise by removing the need for balance and stabilisation. The sled moves up and down, similar to a hack squat machine.
The leg press is great for progressive overload, which is key for building muscle. Gradually adding weight pushes your muscles to get stronger and bigger. Plus, it’s safer than free weights, so you can push yourself without needing a spotter.
Getting stronger on the leg press can also benefit your performance in other squat variations. It’s an essential part of any quad-focused training routine.
7. GOBLET SQUATS
Now, let’s talk about goblet squats. Like front squats, the weight is in front of your body, not on your back. This helps you stay upright during the squat, allowing you to go deeper.
If you want to target your quads, use a squat wedge to elevate your heels. This lets you go deeper into the squat, maximising knee flexion and more engaging your quads.
With its focus on front-loaded weight, goblet squats are perfect for building lower body strength and improving overall leg aesthetics. It’s a must-do for anyone looking to strengthen their quads.
TIPS FOR TARGETING THE QUADS DURING THE SQUAT
Here are some simple yet effective tips to make sure your squats target those quads:
1. Focus on knee flexion: Using a squat wedge can help.
2. Try front squats: They allow for deeper squats by shifting your centre of mass forward, preventing you from tipping backwards.
3. Opt for narrower stances: They’re better for hitting the quads.
4. Consider high bar squats: They keep you more upright, allowing deeper knee flexion.
5. Choose variations that emphasise knee over hip flexion.
6. Keep those quads engaged throughout the entire movement.
7. Mix it up: Include exercises that work the quads from different angles and ranges of motion.
8. Challenge yourself: Use progressive overload to keep pushing your quad muscles to grow and strengthen.
THE FINAL SAY
As we conclude our discussion on squat variations that target the quads, it’s time to take action! Let’s not just read about these tips and tricks; let’s apply them in the gym.
Each type of squat we’ve discussed has its benefits for strengthening and shaping your quads. Whether you’re a gym regular or just starting, adding these exercises will level up your leg workouts.
Feel free to try different variations to see which suits you best. Your quads are ready for the challenge, and you’ll see the results for yourself.
So, wear your workout gear, head to the squat rack, and start working on those powerful quads. Remember, fitness is a journey, and by incorporating these quad-focused squat variations, you’re on the path to success.
Meet you at the squat rack!
