Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.
Newbies do, but how about advanced lifters? Here's why intuition and autoregulation is often best.
If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.
The basic squat is the missionary position of leg workouts. Go Kama Sutra on your leg training with these alternatives.
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Here's how to turn a squat into a very challenging core exercise.
You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.
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Intensity, volume, density, quality. All can be used for progression, and the one you choose needs to be somewhat instinctive. Info here.
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The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.
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The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.
When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.
If you want to build muscle and reap the benefits of unilateral work, start out by doing it like this.
The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.
All you need is big balls. Actually, just one big ball. Check it out.
Fire up your central nervous system and recruit a monster amount of muscle fibers with this movement.
Ramp up this powerlifting accessory exercise with a band to add resistance at the waist and cue yourself to get the hips through. Great for glutes.
Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).