Build stronger glutes and quads by swapping your bodyweight squats for these squats with weights.
Over time, it’s crucial that you increase your load to make the movement more challenging.
This is atraining strategy known as progressive overload.
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Thighs should be parallel to the ground.
Avoid allowing knees to cave in toward the midline.
C.Press feet firmly into the ground to stand back up and return to start.
Learn to perform a goblet squat.
B.Engaging core and keeping chest proud, bend front leg until thigh is parallel with the ground.
(Depending on the height of the platform, the back knee may be touching the ground.)
C.Press front foot firmly into the ground to straighten legs and stand back up to return to start.
Learn to do a split squat.
A.Stand with feet slightly wider than hip-width apart.
ensure to stack the weight over wrists with elbows pointing down.
Avoid caving knees in toward midline or flaring out to the sides.
Learn to do a front racked squat.
A.Stand with feet slightly wider than hip-width apart.
Be sure to stack the weight over wrists with elbows pointing down.
Avoid caving knees toward midline or flaring out to the sides.
D.Lower the dumbbells to shoulders to return to start.
Learn to do a dumbbell thruster.
It not only tests your glutes, quads, and core, but it also challenges your grip.
A.Stand with feet hip-width apart and hold a dumbbell in each hand with arms by sides.
Avoid caving knees toward midline or flaring out to the sides.
A.Stand with feet wider than shoulder-width apart with toes pointing out.
Hold a heavy dumbbell or kettlebell at chest height.
B.Keeping chest proud and spine tall, lower down into a squat until thighs are parallel to the ground.
double-check knees track over toes and aren’t caving in toward midline.
C.Press feet firmly into the ground to straighten legs and stand back up to return to start.
Learn to do a sumo squat.
A.Stand facing the landmine with feet hip-width apart.
Hold the end of the barbell with both hands at chest height.
Thighs should be parallel to the ground.
Avoid allowing knees to cave in toward midline or flare out to the sides.
“The back squat will help target glutes and quads with neutral demand on both muscle groups.
(Here’s a video that will coach you on exactlyhow to do a barbell back squat.)
A.Stand with feet shoulder-width apart under the racked bar and place the barbell on traps, just above shoulders.
B.Unrack the bar and take a few steps back, until there’s enough room to squat.
Keeping back straight and core tight, lower into a squat, and sending hips back and down.
Get as low as possible, ideally until thighs are about an inch below parallel to the ground.
“The front squat is a staple in Olympic lifting to help athletes improve quad strength.
B.Unrack the bar and take a few steps back until there’s enough room to squat.
Keeping chest lifted and spine tall, lower into a squat, sending hips back and down.
Get as low as possible, ideally until thighs are an inch below parallel to the ground.
confirm hips stay under the bar.
Learn to do a barbell front squat.
“This will help improve ankle range of motion and reduce spinal compression when increasing volume and squats.
It will work the glutes hamstrings and quads,” says Hammond.
(Once you nail the pistol squat,give the shrimp squat a try.)
B.Extend one leg straight forward with heel hovering a few inches above the ground.
(Ideally, the lifted leg will be parallel to the ground.)
Learn to do a pistol squat.
