[Do you squat high or low bar? If you perform high bar while keeping your torso relatively upright throughout the ROM (similar a bit to a front squat), then the focus shifts more to the quads than a low bar squat which places more of the emphasis on the posterior chain.
I do not experience quad soreness squatting low bar (moreso in the glutes), but on occasion when I push it hard on front squats I will experience soreness there.[/quote]
Shouldn’t you still feel something, though? I’ve got another thread going about a similar issue, since I have a love/hate relationship with my squat, and I’m trying to figure out how to get the most out of my training.
I squat high bar, upright, like you discussed, and it’s definitely quad dominant for me. I thought my problem was mainly inability to engage my glutes and hams, but maybe it’s just the setup. Either way, I struggle to ever really FEEL my glutes/hams while squatting like this, and I even have issues with feeling them doing RDLs/bridges sometimes.
I love front squats, and would like to work in wide stance box squats to try and bring up that movement pattern, but I don’t want to involve too many movements in my novice training. [/quote]
I think we are on the same page here.
Because I squat low bar (and also deadlift conventional and do posterior assistance lifts), I perform front squats as an assistance lift to bring up my quads because I have the OPPOSITE issue that you do as a high bar squatter.
If you are a high bar/front squatter primarily, I’d say to be sure to include plenty of posterior work in your programming (e.g. conventional deadlift, SLDL, RDL, glute-ham raise, good mornings, hip thrusts, yada yada).