Squats, quad vs. glute bias Quad bias / dominant squat heel elevation - stay upright, dive knees forward - full range of motion - max torque at the knee - stretch on the quads Glute bias/ dominant squat - forward lean, sit back, vertical shins - max torque at the hip - stretch the glutes Save this post for future reference! DM me “SHRED” for my online coaching Supplements I take: @transparentlabs Save with code ‘ALEX’ | alex_lueth
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Bulgarian Split Squat: Glute vs. Quad Bias The way you position your torso and the depth of knee flexion in a Bulgarian split squat affects which muscles are emphasized. Glute Bias: A slight forward lean with about 90 degrees of knee flexion targets the glutes more. Quad Bias: A more upright torso with greater knee flexion (~60 degrees) shifts the focus to the quads. How to Perform for More Glute Engagement: Sit on a bench and extend your working leg fully in front of you, placing your foot on t
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🔥 How to bias your glutes or quads when doing a squatting variation 🔥 💥for glutes we want less knee flexion and more hip flexion to enable us to lengthen the glute on the eccentric and shorten on the concentric ✅💥 for quads we want less hip flexion and more knee flexion, I like to think (make my hamstring touch my Calf) on each rep to allow is to lengthen the quad as much as we can on the eccentric then shorten on the concentric ✅Eccentric - negative part of the reps (one the way down)Concen
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