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How can I activate more my quads during the squat

buck

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According to EEG studies I have seen the stance does not matter. 90 degrees puts the most load on the quads. And more weight of course.
 

Matsuo Munefusa

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According to EEG studies I have seen the stance does not matter. 90 degrees puts the most load on the quads. And more weight of course.

do you think it comes down to genetics then? I know my quads get hit more in a narrow stance...I've seen them grow from focusing on narrow vs wide. I can even do less weight narrow but my quads will still start growing if i focus on that. Same with front squats...I can do much less weight but my quads will respond well to that.

what about pre-exhausting muscles used in the squat other than quad?
 

GetYucked

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For me...

Elevate my heels, narrow my stance, shorten my ROM.
 

juggy38

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High bar back squats or front squats
 

heavyhitter

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Easy.....front squats
 

comedycentral

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Single leg Bulgarian or belt squats. I personally think back squatting is very over rated
 

XstarchildX

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Heavy hitter beat me to it :D. Front squats.

Alternatively, high bar squats or, if your gym has it, sissy squats.
 

Cinder

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I love to do hack squats.
However it kills my knees. Should I put something there to elevate heals?

Till then it's machine squats for me and front Smith machine squat.
 

TheOtherOne55

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For me...

Elevate my heels, narrow my stance, shorten my ROM.

This ^^^^^

I was a 600+ squatter in college and even then felt NOTHING in my quads.
Obviously I don't squat heavy anymore but my quad development got so much better with working in front squats and elevating my heals. Put a 5lb or 10lb plate under your heals and drive up from your toes.
 

Cinder

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This ^^^^^

I was a 600+ squatter in college and even then felt NOTHING in my quads.
Obviously I don't squat heavy anymore but my quad development got so much better with working in front squats and elevating my heals. Put a 5lb or 10lb plate under your heals and drive up from your toes.

Does this help knees to
 

heavyhitter

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Does this help knees to

Try reverse banded front squats. I have knee issues with hacks as well and these feel great on my knees
 

maldorf

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ANother member already mentioned, shorten the ROM. I feel like I get more of a workout on my quads if I don't go quite as deep and don't ever lock out your knees when you come up on squats. Keep constant tension on the quads.
 

maldorf

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Tom Platz on hitting the quads using the hack squat

I feel like this might work, never tried it myself but it looks sound.

[ame="https://www.youtube.com/watch?v=ddeJmDVSOUo"]Tom Patz-Quad Training - YouTube[/ame]



[ame="https://www.youtube.com/watch?v=QpwRbl3E_LE"]Tom Platz coaching me on hack squats with isotension - YouTube[/ame]

Notice here the same method, and shortened ROM.
 
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heavyhitter

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I love doing hacks that way. I saw John Meadows doing them in a vid where he was training with Tom
 

bieberhole69

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Things that worked for me (not necessarily to activate them, but to transfer more of the load to the quads / keep it on them):

Move bar up higher
Stance inwards
Heels elevated (I bought a pair of oly shoes for this)--this really helps more with depth in a narrow stance than doing anything specific
Flexing them hard as I'm coming up
Not locking out and keeping tension on the quads
 

jpkoepse

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With close stance, let the knees drift over the toe just a bit.

For the longest it got hammered into my brain not to leg the knee ever go past the toe which is great for a hip dominant squat but I never felt it in my quads... Since changing form a bit and getting deep while letting the knee to come forward just a bit, quads are much much more activated.
 

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