Love it! I've been using heel elevated front squats for a while now for targeting my quads. Since it's front loaded, I'm forced to keep my torso/chest high so I don't load my glutes as much.
@@kumbazzz Or a mixture of both, I prefer using the top handles regardless because the bar feels more balanced using them, though with the lighter loads in this version of the exercise it may not be so much of an issue.
The problem with these is that your grip will fail before your quads do. You could wear straps, but there's still better options. Probably good for a change of pace, though.
question. you have a very narrow stance in the first clip of the exercise but are in pretty deep hip flexion considering your using a trap bar. how is this not creating impingement? i have a torn hip labrum due to excessive chewing from hip impingement and the femur not getting enough space from external rotation to move properly. I know everyone is built different but your stance is so narrow and your femur doesn’t seem to rotate out much so how are you able to perform this with healthy hip mechanics? thanks!
The Best way to work quads according to what you say is to squat with Smith machine, feet ahead of bar. The angle will be perfect for it and it fix the grip Problem. 😊👍
Isnt this the same as doing smith machine squats feet a little forward, weightlifting shoes, just trying to bend the knees forward? Im doing this, but feet rise a little, dont know if it is bad.
@@rasputintouring9014 Shorter moment arm: load in line with your torso VS load in front of your torso. Neither is optimal for quad developement, in my opinion, due to direct loading of the spine and biasing the mid-range. I would go for reverse nordics and sissy hack squats (less spinal loading due to added stability and more tension at the longer muscle length, but, unfortunately, at the cost of a higher entry point).
Don't get me wrong. The front squat is one of the best lower body exercises. It is not a question of either or, it is a question about your concrete context and your individual goals.
A Hex Bar is just in the way for Squatting, and how many people have a Hex Bar at home? Instead do: Old Time Barbell Hack Squat, a la George Hackenschmidt, barbell behind your back gives you as much distance from the knee that is free weights possible, and works all the Quads hard, including the Rectus Femoris, that works hard instead of only being used as a stabilizer muscle, as in Front and Back Squats. Use a close grip, and push the bar back away from your body, as you squat, and it works as a killer Triceps exercise too. Use low weight, and add more volume, not more weight, until you can do 10 x 10 on the weight you are using, and you'll get results, on both Tris and Thighs.
Seems much more beneficial to take a couple weeks and fix your ankle and hip mobility problems and do a proper high bar squat to full depth. A proper high bar squat is going to look exactly like your second stick figure. You'll be able to load much more weight than with a trap bar, as how much you can hold is limited to your grip and trap strength. And you'll also be able to get a much fuller range of motion with a high bar squat, leading to much more quad development. Unless you have injuries, anyone can fix their hip and ankle mobility within two or three weeks.
Being unable to squat to full depth is usualy nothing to do with ankle or hip flexibility problems and more to do with lever lengths. You can do all the ankle and hip mobility drills there are but if you have long femurs and short tibias/torso then you will struggle with squats. The reason for the plate under the heels is not just to correct for insufficient ankle mobility but to artificially increase the length of the tibia. As for loading more weight with the high bar squat that is true but with the trap bar variant shown here you only need half of your normal squat weight to get the same stimulus on the quads.
@@asprinklingofcloudsalso, The trap bar is easy to grip. You can also use straps. The traps are insanely strong at that position. If your traps are a limiting factor here, then your traps are just very weak.
Why use a trap bar... ?? If you are elevating your heels .. a bar on your back or the trap bar would be the same as long as the direction of load is straight down..
If you can do them, you're better off performing ATG (ass to grass - full range of motion) WEIGHTED PISTOL SQUATS with EXCELLENT FORM!! This is probably THE king of unilateral quad exercises, as long as your balance is exceptional and you can use at least half of your bodyweight on a regular basis!! :)
@VladBodiu-n8j I've actually done 80 lb. barbel pistol squats on a REGULAR BASIS as part of my leg day - at the END of training and/or as a method to go to absolute complete muscle failure after heavy back barbel squats! I kept my ENTIRE FOOT FLAT on the floor (or bosu ball) when completing EACH rep (in the moderate rep range) to muscle failure. It's doable, but you NEED extraordinary balancing skills if using added weight while going ass to grass. Even without added weight, you need the strength and balance in order to do these. Then you'll have exceptionally strong, rock hard and well-developed quads.. but you need to perform then with the strictest of form and control.
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So the original hack squat? Nice!
This channel is a heaven for advanced lifters to learn beyond. Thank you Ben.
Ur advice r soo fruitfull.... Thk u brother.. Keep it up
The absolute best trainer on TH-cam. Thanks for another great tip Ben
Excellent video! I have added these after leg presses and the quad work is incredible. Thanks again!
Sissy hack squat is an amazing stretched quad isolation movement
Love it!
I've been using heel elevated front squats for a while now for targeting my quads. Since it's front loaded, I'm forced to keep my torso/chest high so I don't load my glutes as much.
Ben you've done it again 👏
Nope, I've been doing this since 1895
Bro's King Elizabeth
Vampire
I think you can increase the range of motion by using the lower handle
You could probably increase the range of motion by adding a deficit with more plates.
It's more practical to simply use smaller diameter plates on the bar.
@@asprinklingofclouds
Or even same diameter plates but use the low handles by flipping the trap bar over
@@kumbazzz Or a mixture of both, I prefer using the top handles regardless because the bar feels more balanced using them, though with the lighter loads in this version of the exercise it may not be so much of an issue.
The problem with these is that your grip will fail before your quads do. You could wear straps, but there's still better options. Probably good for a change of pace, though.
Wouldn't this be easier on the grip than deadlifts???
If your grip fails on this then your grip is Very weak. The trap bar is easy to grip
You can do these unilaterally too in the form of a tip toe deficit skater squat to avoid using a trap bar or barbell or dumbbells
Being doing this with a barbell since I don't have excess to a trap bar
question. you have a very narrow stance in the first clip of the exercise but are in pretty deep hip flexion considering your using a trap bar. how is this not creating impingement? i have a torn hip labrum due to excessive chewing from hip impingement and the femur not getting enough space from external rotation to move properly. I know everyone is built different but your stance is so narrow and your femur doesn’t seem to rotate out much so how are you able to perform this with healthy hip mechanics? thanks!
Not too dissimilar from the Brignole Pendulum Squat, using a trap bar instead of a weighted vest.
The Best way to work quads according to what you say is to squat with Smith machine, feet ahead of bar. The angle will be perfect for it and it fix the grip Problem. 😊👍
Why not a ATG elevated heel assisted(hold a fence) reverse lunge? Or sissy squats?
or Reverse nordic lunges(with band if weak)
Won't do it but noted
So, NO full contraction or lock out?
Would a heel elevated belt squat be similar to doing this?
Why are my quads so weak in every compound movement, but strong in leg extension?
your leg extension machine is weird
@son8I7 Maxed out 3 different leg extension machines at my gym. Now I have to so single leg.
@@overtonpendulum2071 You don't have a full ROM machine.
Weak glutes or skill issue.
Adductor magnus, main hip extensor in the squat
Isnt this the same as doing smith machine squats feet a little forward, weightlifting shoes, just trying to bend the knees forward? Im doing this, but feet rise a little, dont know if it is bad.
Yea looking at comments you can modify by using dumbbells or just stack the bar with 25lbs
Is this very different from heels elevated front bar squat? Front bar squat will also not limit the depth
The axial fatigue from a front squat may prevent you from fatiguing the actual target muscle.
@@VladBodiu-n8j how does holding a trap bar produce less axial load?
@@rasputintouring9014 Shorter moment arm: load in line with your torso VS load in front of your torso. Neither is optimal for quad developement, in my opinion, due to direct loading of the spine and biasing the mid-range. I would go for reverse nordics and sissy hack squats (less spinal loading due to added stability and more tension at the longer muscle length, but, unfortunately, at the cost of a higher entry point).
Don't get me wrong. The front squat is one of the best lower body exercises. It is not a question of either or, it is a question about your concrete context and your individual goals.
Open trap bar would be great for this!!!
This would be much easier with dumbbells. Or maybe doing that "knees over toes" move might work it even better and you only need your bodyweight
Why not use dumbbells?
with big enough dumbells this will become very acward, the dumbells will run into your legs
A Hex Bar is just in the way for Squatting, and how many people have a Hex Bar at home?
Instead do:
Old Time Barbell Hack Squat, a la George Hackenschmidt, barbell behind your back gives you as much distance from the knee that is free weights possible, and works all the Quads hard, including the Rectus Femoris, that works hard instead of only being used as a stabilizer muscle, as in Front and Back Squats.
Use a close grip, and push the bar back away from your body, as you squat, and it works as a killer Triceps exercise too.
Use low weight, and add more volume, not more weight, until you can do 10 x 10 on the weight you are using, and you'll get results, on both Tris and Thighs.
Maybe you can do this but with a pair of dumbbells instead?
To much work on forearms, you can put so much weight with a trap bar..
@@maksty4847 how you re holding the trap bar? no forearms? :)
@ not the same grip… répartition of weight is différent etc… have you ever try it? I can easyly handle same weight 3 Times longer with a trap bar..
@@maksty4847 if you re not using straps you ll be training your hands anyway
@ RIGHT !! Way better to use strap on that kind of exercices!! He should précise that specifcly in is vidéo, that’s right
Seems much more beneficial to take a couple weeks and fix your ankle and hip mobility problems and do a proper high bar squat to full depth. A proper high bar squat is going to look exactly like your second stick figure. You'll be able to load much more weight than with a trap bar, as how much you can hold is limited to your grip and trap strength. And you'll also be able to get a much fuller range of motion with a high bar squat, leading to much more quad development.
Unless you have injuries, anyone can fix their hip and ankle mobility within two or three weeks.
Being unable to squat to full depth is usualy nothing to do with ankle or hip flexibility problems and more to do with lever lengths. You can do all the ankle and hip mobility drills there are but if you have long femurs and short tibias/torso then you will struggle with squats. The reason for the plate under the heels is not just to correct for insufficient ankle mobility but to artificially increase the length of the tibia. As for loading more weight with the high bar squat that is true but with the trap bar variant shown here you only need half of your normal squat weight to get the same stimulus on the quads.
@@asprinklingofcloudsalso, The trap bar is easy to grip. You can also use straps. The traps are insanely strong at that position. If your traps are a limiting factor here, then your traps are just very weak.
Why use a trap bar... ?? If you are elevating your heels .. a bar on your back or the trap bar would be the same as long as the direction of load is straight down..
I like it but my knees don’t, top quad builder although I think only certain bro's knees can tolerate it
If you can do them, you're better off performing ATG (ass to grass - full range of motion) WEIGHTED PISTOL SQUATS with EXCELLENT FORM!! This is probably THE king of unilateral quad exercises, as long as your balance is exceptional and you can use at least half of your bodyweight on a regular basis!! :)
Your small foot and ankle muscles will fatigue first before you can really challenge your quads.
@VladBodiu-n8j I've actually done 80 lb. barbel pistol squats on a REGULAR BASIS as part of my leg day - at the END of training and/or as a method to go to absolute complete muscle failure after heavy back barbel squats! I kept my ENTIRE FOOT FLAT on the floor (or bosu ball) when completing EACH rep (in the moderate rep range) to muscle failure.
It's doable, but you NEED extraordinary balancing skills if using added weight while going ass to grass. Even without added weight, you need the strength and balance in order to do these. Then you'll have exceptionally strong, rock hard and well-developed quads.. but you need to perform then with the strictest of form and control.
Balance exercise unless you stand on top of a box and use a zercher position.
hmmm
Also...Zercher squats...thank me later....
Yeah, great movement. This and a sissy squat is all you need for quads.
Supp comm
It seems to much stress on the knees
We are not in 2005 still sir, welcome to 2024
You might wanna look up someone called Kneesovertoesguy
@@kapoioBCSMichael Jackson is on trial again so maybe It's really 2005 again.
Hair protocols when?
I know right. Bro needs to drop his routine