Squats

[Cashton]

Hey guys quick question about squats I’m sure I could have googled but I would rather interact with the community and have a post here that others can view as well..

I’m wondering if squats hit most all the upper leg muscles or what specifically they hit, or what different squats target which muscles.

I’ve always had exceptionally large legs for my size so until I started bodybuilding and got much bigger in my upper body I never really worried about doing much squatting but the time has come that my upper legs and looking a look small I think compared to my upper body.

 

[Jestopherson]

High Bar/front squats will force you into a more upright position and generally will have your feet closer together putting extra emphasis on the quads.

Myself I prefer a lowbar style squat with feet at or slightly inside shoulder width. Creating a more rounded activation across my legs. The hip hinge of the lowbar can really help activate the glutes, then with my feet closer coming out of the hole I get substantial quad activation as well.

For hammies I prefer dbell rdls and seated leg curls. My legs are far from massive but definitely in the top 3 at my gym. Though, it's not exactly full of serious lifters

 

[Worf]

For a bodybuilder squats aren’t the end all for quads. Hi bar and front squats are definitely the way to go for tissue growth in the quads

 

[Cashton]

For a bodybuilder squats aren’t the end all for quads. Hi bar and front squats are definitely the way to go for tissue growth in the quads

Pardon my ignorance what what is a hi bar squat?

 

[Jestopherson]

Pardon my ignorance what what is a hi bar squat?

It's the most common squat done by weekend warrior. Also done by Oly lifters. It's when the bar is positioned directly across the shoulders right behind the next. Usually you see people using the pussy pad when doing them

 

[Btcowboy]

Usually you see people using the pussy pad when doing them

And traps cure that lol

 

[Worf]

Pardon my ignorance what what is a hi bar squat?

Bar rests on the traps and typically between the C-7 and T-1 vertebrae. There should be a naturally occurring vertebral protrusion from C-7 that lines you up pretty well, once the arms are brought in to hold the bar the traps will make a shelf and allow support without injury. The high bar squat forces more upright torso position and thus greater forward knee travel and quad activation.

 

[Cashton]

Bar rests on the traps and typically between the C-7 and T-1 vertebrae. There should be a naturally occurring vertebral protrusion from C-7 that lines you up pretty well, once the arms are brought in to hold the bar the traps will make a shelf and allow support without injury. The high bar squat forces more upright torso position and thus greater forward knee travel and quad activation.

That’s how I squat regularly (the 20x in my life I’ve done squats lmao) also after a leg workout I usually throw up or ace to sit in the shower for a few minutes till I don’t feel like I’m gonna throw up, does that happen to anyone else?

 

[Logan44551]

Hey guys quick question about squats I’m sure I could have googled but I would rather interact with the community and have a post here that others can view as well..

I’m wondering if squats hit most all the upper leg muscles or what specifically they hit, or what different squats target which muscles.

I’ve always had exceptionally large legs for my size so until I started bodybuilding and got much bigger in my upper body I never really worried about doing much squatting but the time has come that my upper legs and looking a look small I think compared to my upper body.

I got not much cartilage left in my right knee so have difficulty squaring anything over 250#'s. I'm able to go heavier on leg press and hack squats, so I do more of those. Leg curls and extensions are I rotation as well. Love training legs, but is difficult with my knees as banged up as they are

 

[Cashton]

I got not much cartilage left in my right knee so have difficulty squaring anything over 250#'s. I'm able to go heavier on leg press and hack squats, so I do more of those. Leg curls and extensions are I rotation as well. Love training legs, but is difficult with my knees as banged up as they are

Is there a muscle that leg curls/extensions work that any squats don’t? I’m wondering if I have to buy another machine for my garage, or maybe an add on for my bench?

 

[Cashton]

That’s how I squat regularly (the 20x in my life I’ve done squats lmao) also after a leg workout I usually throw up or ace to sit in the shower for a few minutes till I don’t feel like I’m gonna throw up, does that happen to anyone else?

Just to note this only ever happens with heavy squats, nothing else has it happened with.

 

[Worf]

Just to note this only ever happens with heavy squats, nothing else has it happened with.

Yea man high Rep squats can do that. Been there. You can change the difficulty by changing foot position, tempo, type of bar, bar positions, rest periods , superset, etc. Nothing has brought me closer to passing out than high rep squats (10+) with short rest periods. Barbell walking lunges and tear gas are tied up for second. If you want to push your legs harder there’s things like pre exhaust or tempo work, SSB , camber bar. If you’re looking to avoid puking try these and not 20 rep sets lol

 

[cochino]

High Bar/front squats will force you into a more upright position and generally will have your feet closer together putting extra emphasis on the quads.

Myself I prefer a lowbar style squat with feet at or slightly inside shoulder width. Creating a more rounded activation across my legs. The hip hinge of the lowbar can really help activate the glutes, then with my feet closer coming out of the hole I get substantial quad activation as well.

For hammies I prefer dbell rdls and seated leg curls. My legs are far from massive but definitely in the top 3 at my gym. Though, it's not exactly full of serious lifters

I've never done rdl's with dumbells. Do you feel you get better activation from the hamstrings vs barbell?

 

[cochino]

Is there a muscle that leg curls/extensions work that any squats don’t? I’m wondering if I have to buy another machine for my garage, or maybe an add on for my bench?

I personally don't do either one as I feel they are a waste of time at least for me.

If you really want to activate the hamstrings, do one leg back extensions. I also do kettlebell swings and rdl's for the hammies.

 

[Cashton]

I personally don't do either one as I feel they are a waste of time at least for me.

If you really want to activate the hamstrings, do one leg back extensions. I also do kettlebell swings and rdl's for the hammies.

So maybe get one of those ghd things?

 

[cochino]

So maybe get one of those ghd things?

I don't have a home gym but if I did I would have one. I do weighted back extensions as well. Good for the lower back and good for warming up before doing squats and deadlifts.

 

[shackleford]

I don't have a home gym but if I did I would have one. I do weighted back extensions as well. Good for the lower back and good for warming up before doing squats and deadlifts.

I've never done back extensions. In your opinion, how do the back extensions compare to something like the stiff leg dl? I've looked at the back extension bench things, but i always just stick to using what I already have.

 

[Logan44551]

Is there a muscle that leg curls/extensions work that any squats don’t? I’m wondering if I have to buy another machine for my garage, or maybe an add on for my bench?

Curls are for hamstrings, leg extensions get the quads. You can probably mimic the extensions with squats, not the hamstrings.

 

[Cashton]

Curls are for hamstrings, leg extensions get the quads. You can probably mimic the extensions with squats, not the hamstrings.

So than I likely need to buy another machine?

 

[Jestopherson]

I've never done rdl's with dumbells. Do you feel you get better activation from the hamstrings vs barbell?

I feel like it's easier to manipulate the weight with your leverages. So if you're not quite getting that desired stretch you can simply move it a bit away from your. I also find I don't need to load them up as much to get a similar workout. Though the progressive overload that you can get from barbell rdls is hard to beat