What’s the best squat (or lunge) variation for putting mass on my lower quads/thighs? When I squat (high bar or low bar), most of the hypertrophic response seems to be in my upper thigh area. I don’t like the effect as it gives the appearance of having large hips. I attached a pic for reference. The red circle is where I get most of the response. The green circle is where I want it. Any ideas?