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Squats: More Thighs?

What are the tricks that you guys know to put more load on the legs and less on the glutes when doing squats?
I’m currently just interested in adding bulk, and I’m making quick and steady progress, so pretty much every pound (of lean muscle) is welcome, but I’d like to shift the balance more towards the quads - and thighs in general. The glutes are fine at the moment.

By the way, due to a combination of bad knees and crappy gym, I can’t do leg extensions or stuff like that. I’m pretty much limited to one-leg squats with added weight. Maybe normal (two-legs) squats when my knees are having a good day.

So what are the tricks? Keep the back close to vertical? Or what?

front squats

You could elevate your heels with some 10lb plates. This will put more stress on the quad.

DB Bulgarians only to parallel would work pretty well. Only to parallel so you take away some of the drive needed by the glutes to come out of the hole.

Also, I really think implemnting barbell hack squats with heels slightly elevated or if you can do it from floor would be beneficial as well.

Are the knees able to be fixed/rehabbed? If so, deal with that first then progress. Just two cents from someone has had some issues with a knee.

Goodluck

[quote]jp_dubya wrote:
front squats[/quote]

What he said.

Front Squats=least glutes, most quads

Olympic squats=some glutes, more quads

Powerlifting squats=most glutes, least quads

You could have found this using the search engine.

[quote]jp_dubya wrote:
front squats[/quote]

Ding, ding, ding!

Your not going to add any mass to your legs is you can only squat on good days, probably not to your fullest potential.

[quote]Hannibal King wrote:
Your not going to add any mass to your legs is you can only squat on good days, probably not to your fullest potential.[/quote]

I have no idea what you mean by this post.

DB

front squats with 5lbs plates under they heel. drop all the way down to the floor, and dont lock out the knees at the top. keep a close stance also, you’ll be writhing in pain on the ground after a set of 20 w/forced reps from a spotter. I find with lower reps on this exercise, you cant really feel your quads working

bad knees + elevated heels = even worse knees

front squats are excellent. when rising out of the bottom portion of the movement drive your hips forward as opposed to just standing up straight and stop short of knee lockout then drop straight back down again with no pause. if you this right your quads will burn!

feel the weight run through the centre of your feet and not predominanlty through your heels because this keeps the tension on your glutes. you may also drive through the balls of your feet initiating a stronger quad contraction but this may aggravate your knees?

[quote]Hannibal King wrote:
Your not going to add any mass to your legs is you can only squat on good days, probably not to your fullest potential.[/quote]

I bet thib would disagree with that statement