Tip The Ultimate Squat for Quads Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Ultimate Squat for Quads Want bigger quads Set your ego aside and squat like this by T Nation January 10, 2019July 5, 2022 Tags Bodybuilding, Legs, Tips, Training Powerlifters know a whole lot about squatting. And their knowledge has carried over into sports performance training and bodybuilding. But that's a double-edged sword, because powerlifters are all about maximal efforts, wide stances, a shortened range of motion, and usually low-bar positions. Great for moving a mountain of plates, not so great for targeting quadriceps development. No, the "quad squat" is a whole different beast compared to the powerlifting squat. We surveyed our stable of coaches and hypertrophy experts and came up with what we call "The Ultimate Quad Squat." Check it out: Yep, it's a front squat. The front squat position allows you to keep the torso as upright as possible, and that's crucial for zeroing in on the quads. It also allows most lifters to more easily squat deeply. It's a narrow stance. This shifts tension to the quadriceps and off the glutes and hamstrings. It also increases the range of motion compared to a wide-stance squat. There's no complete lock-out. Squat up until you're 2-3 inches away from fully extending the legs. Again, this is all about targeted tension. Because of all of the above, yes, you're going to have to use a lighter weight. So set the ego aside and remember this is about hypertrophy, not breaking a 1RM. Many experts believe that the quads require more time under tension (TUT) and higher reps to grow anyway. Elevate the heels on a couple of weight plates or a wedged board. This allows greater range of motion and a deeper squat if that's an issue for you, plus it encourages you to push through your toes which gives you more quad activation. Summary: Front squat, narrow stance, no lock-out, lighter weight, heels elevated. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Anti-Rotation Press This core exercise will nail your obliques and even your glutes. No chain? Use a rope or a bar. Abs, Exercise Coaching, Tips Bret Contreras April 16 Training Tip One and One-Fourth Squat This is a great technique if your main goal is hypertrophy. Make each set last 30-40 seconds. Exercise Coaching, Squat, Tips Jason Brown May 9 Training Lactic Acid Training for Fat Loss Increase lactic acid to increase growth hormone and get shredded. One problem: It really hurts. Check out the program. Fat Loss Training, Training Charles Poliquin August 15 Training 6 Interesting Things About Strength Some things you know about strength, some things you thought you knew, and some things you plain just don't know. Powerlifting & Strength, Training Tim Henriques December 26