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Do THIS! To Grow More From EVERY SQUAT

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Rating: 4.5; Vote: 2

We're going over how to optimize the growth of leg muscles by manipulating the form and finding squat variations that create the longest possible moment arm at the joint. As a joint moves away from the line of force, it creates a moment arm, and the greater the moment arm, the more torque on the joint, which increases the demand on the supporting muscles. The muscles that get the most stress or tension are dictated by which joint is furthest away from the line of force. The traditional high bar squat has a relatively equal-sized moment arm in the hip joint and knee joint when the femur is parallel to the floor, while a low bar squat biases the hip joint, and a front squat biases the knee joint. I use a hack squat as an example of how to apply this information. The hack squat is a great exercise for the quads because it allows the creation of the longest possible moment arm from the knee joint. However, after hitting parallel and continuing down, the moment arm of the knee joint decreases before contracting the weight up, which makes the movement easier on the quads. To optimize the exercise, it is best to walk the feet down to the point that the bottom of the movement keeps the moment arm of the knee joint at its greatest, while simultaneously decreasing the angle of the knee joint to increase stress on the quads. As well as other practical ways you can apply this to your training when you re trying to specifically target glutes or quads.
Date: 2023-03-09

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Comments and reviews: 4

ryan_humiston
Another question you should ask yourselves is why would you want to take the glutes/hips out of the squat? If you can't provide a good answer you probably should continue as usual. (Especially since great glutes are way more easier to spot in clothes than quads IMO)
Just food for thought for those who like to experiment/change their plans a little too often like me
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Billy
After not squatting for years I finally got a squat rack. My form sucked and I bruised something in my lower back. I forgot about using a block under my heels like I did 30 years ago to have a better form, now my form is perfect and I'm keeping the weight lighter and doing more reps. At 63 I don't need injuries.
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luis
Ryan what brand of shirts do you wear? I know it s mostly because your arms are jacked but I ve been looking for shirts that hug the arms.
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Vicente
hahahah Some peopple like to play it safe lights off missionary so nobody sees your butthole Love it hear for the Fun Like Always.
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