Deep Squats

[Jacked!!!]

Guys, im a deep squater. ass to the grass and nothing less. I have a question to anyone who is willing to help



When i go heavy and drop the reps below 10, i find that my hip flexors and gluts are sore for days after the workout. During the workout, i just cant seem to feel it in my quads at all.



My focus is purely on quad development, as i see ive got enough of a barge ass already, What do u suggest i do? Reading through a biomechanical text i have, i found that squating at parallel or above brings all the quads into focus, whereas below parallel usings gluts, hips and back.

 

[AngryMuscles]

video of you squatting

 

[ManOfMuscle]

Implement front squats into your routine.

 

[Jacked!!!]

Implement front squats into your routine.

This is what i thought of doing....only thing is i get a sharo pain between my scapulas when the weight gets heavy

 

[Jacked!!!]

video of you squatting

thanks angry, if i could i would...i dont see it as being the problem though

 

[DADAWG]

try squatting with your feet closer together .

 

[Jacked!!!]

try squatting with your feet closer together .

Feet closer for front squats? ill give it a try

My focus is to bring up my VMO hence the wide stance

 

[DADAWG]

Feet closer for front squats? ill give it a try

My focus is to bring up my VMO hence the wide stance

narrower squats front or back hit the quads more , wide hits the glutes/posterior more .

 

[Skarhead1]

I can't find the study, but at Ball State U. they did research on wide stance and narrow stance squatting. The difference in quad activation was none, but squatters who took on a wider stance got more power from posterior chain. take that for what it's worth but I would personally keep it wide.

Jacked here's a few things I would do

1. Stretch... Static stretch your hip flexor (but not any other muscle) before you lift. static stretch your other muscles after your worksouts including another hip flexor stretch. You should be stretching a lot, that should help out with soreness and tightness.

2. Lunges, Step ups, hack squats (machine), reverse lunges, or bulgarian split squats will definately aid in quad development too.

3. Put the bar higher up on your traps(high trap bar squat). That will activate the quads more.

4. Dragging a weighted sled backwards also helps brings up quads.

5. Keep squatting, still king of all exercises imo

 

[getfitdoc]

I can't find the study, but at Ball State U. they did research on wide stance and narrow stance squatting. The difference in quad activation was none, but squatters who took on a wider stance got more power from posterior chain. take that for what it's worth but I would personally keep it wide.

Jacked here's a few things I would do

1. Stretch... Static stretch your hip flexor (but not any other muscle) before you lift. static stretch your other muscles after your worksouts including another hip flexor stretch. You should be stretching a lot, that should help out with soreness and tightness.

2. Lunges, Step ups, hack squats (machine), reverse lunges, or bulgarian split squats will definately aid in quad development too.

3. Put the bar higher up on your traps(high trap bar squat). That will activate the quads more.

4. Dragging a weighted sled backwards also helps brings up quads.

5. Keep squatting, still king of all exercises imo

really good advice. i second all of it

 

[evansss]

agreed with dadawg def. bring your feet a bit more. but my first suggestion would be front squats as well.

other then that i suppose just focus on heavy leg ext's and presses.