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How can I activate more my quads during the squat

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.
 
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?
 
For me...

Elevate my heels, narrow my stance, shorten my ROM.
 
High bar back squats or front squats
 
Easy.....front squats
 
Single leg Bulgarian or belt squats. I personally think back squatting is very over rated
 
Heavy hitter beat me to it :D. Front squats.

Alternatively, high bar squats or, if your gym has it, sissy squats.
 
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.
 
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.
 
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
 
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.
 
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.
 
Last edited:
I love doing hacks that way. I saw John Meadows doing them in a vid where he was training with Tom
 
Another fun read.
**broken link removed**
 
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
 
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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