SQUATS AND QUADS | Leg Day Workout

NEW Workout Program!
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Hey guys!

Here is a lower body workout focused on the quads and some calves too! This workout is strength and hypertrophy focused so your quads will be on fire!!

Your girl is back to barbell back squats! The last time I consistently back squat in my training was well over two years ago! Can you believe that?! The reason I stopped was simply because of my body mechanics and also my injuries. I am tall with a short torso and long femurs so performing high bar back squats with my body mechanics was hard for me to do while maintaining good form and avoiding discomfort at the same time. Then throw my knee and mobility issues on top and it was just overall a lot. It eventually got to a point where I got really strong, but it was doing my body more harm than good and so I made the decision to take them out of my training. I stuck to all other variations of squats and just avoided barbell back squats all together.

Fast forward 2 plus years to after lock down when gyms opened back up I decided to give squats another go after having taken such a long break from heavy lifting and my body felt really good! I knew high bar just wasn't an option for me so I decided this time to go with low bar. Low bar is much friendlier to those with my body mechanics and those with knee discomfort. Low bar just feels more natural to my body and causes me zero discomfort. I don’t feel like I’m fighting my own body to force a comfortable position anymore. So what I did was started slow, with no weight (just bar) and re-learning the movement pattern, then I slowly increased the weight each week till I got to a decent weight for reps (185lbs). That was the last month or so. This month my focus is to continue to get stronger but with higher overall volume, switching up the amount of volume and working weight each week. Then next month I will switch back to a more pyramid style most likely and see where I feel like going from there.

And for anyone wondering - YES!! LOW BAR SQUATS AND HIGH BAR SQUATS BOTH HIGHLY ACTIVATE YOUR QUADS! Just because one is more knee dominant does not mean your quads aren’t working equally hard in both variations. There are more similarities than differences between the two and you can get hella strong quads with low bar. Focus on the variation that works best for your body mechanics and makes sense for your overall goals instead of thinking so black and white between the two. High bar is great - Low bar is great - If you can do both then incorporate both in your training!

The knee sleeves I have no idea where they are from, they were a gift. The shoes are Adidas Powerlift 3.0s

Enjoy the workout!
-Hunter xx.

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WORKOUT:

1. Barbell Back Squats 3X5 HEAVY (this does not include your warm up sets!)
2. Narrow KB Bulgarian Split Squats W/ a Pause (heavy) 4X6
3. Leg Extensions 5X10
4a. Heel Elevated Narrow Front DB Squats 4X12
4b. Smith Machine Calf Raises 4x15 (Feel free to do whatever variation of calf raises you’d like)
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Видео SQUATS AND QUADS | Leg Day Workout канала Hunter Chilton