Lifted at dif gym & overheard 2trainers arguing if squats were quad or hamst dominant

[ProteinGram48]

Quads or hamstrings? I didnt hear the details of the argument but the one kept bringing up single leg squats, and mentioned hack squats a couple times

[rnaco]

Squats are quad dominant. Deadlifts are ham/hip dominant.

[ProteinGram48]

well why would they argue over that?

[cjjagoditz]

they probably didn't have anything better to do. Squats are quad dominant but you can increase the emphasis on hams and decrease the emphasis on quads by using different foot positions. even then its still quad dominant.

[JNo20]

Squats are quad dominant. Deadlifts are ham/hip dominant.

That can be debated based off the foot position of the squatter.

[John Prophet]

totally depends on what you mean by "squat". the style of the squat determines if its quad or ham/hip dominant etc.

powerlifter style----> big wide stance, bar lower on back, lots of forward body lean and a distinctive "sitting back" motion with the hips to a deep squat = more hams, glutes, hips and less thighs

bodybuilder style---> narrower stance, bar high on traps, more forward knee motion (not going to be able to go as deep) = more thighs and less hams/hips

go to any powerlifting meet and youll see the typical powerlifter leg build is large outer-upper thighs, big ass, thick hams and hips, smaller teardrop. Some powerlifters actually even have relatively small thighs for the amount of weight they squat but theyll still have thick hams/glutes/hips

[EdgarAllanPoe]

I've always considered a ATG squat more of a glute exercise than quad...i feel it more anyways.

i've recently tried out the heels on a plate technique and i believe that helps put more pressure on the quads.

Like JP said, theres a ton of diff variations you can do a squat which can work u differently.

[Keltron]

I don't know but if I keep my weight under my heels, I feet DOMS in the hams and glutes. When I shift my weight away from my heels and more towards my toes, I feel the DOMS in the quads.

[nickmanzoni]

ATG squats cause the hips and glutes to be the prime movers respectively given different degrees in knee bends. After 90 degrees quad dominance is sacrificed to hip and glutes.

[mh239133]

totally depends on what you mean by "squat". the style of the squat determines if its quad or ham/hip dominant etc.

powerlifter style----> big wide stance, bar lower on back, lots of forward body lean and a distinctive "sitting back" motion with the hips to a deep squat = more hams, glutes, hips and less thighs

bodybuilder style---> narrower stance, bar high on traps, more forward knee motion (not going to be able to go as deep) = more thighs and less hams/hips

go to any powerlifting meet and youll see the typical powerlifter leg build is large outer-upper thighs, big ass, thick hams and hips, smaller teardrop. Some powerlifters actually even have relatively small thighs for the amount of weight they squat but theyll still have thick hams/glutes/hips

This info is on point! more forward knee motion and less "sit-back" will enable greater quad involvement.

[DoItUp]

^yah that is correct. That's why everytime I teach somone who can squat (partial) 3 plates a side, to do a full squat with one plate on each side they can't. As soon as they lower past 90 degrees the weifght shifts to their glutes and hams and they have no strength in that area.

[D1-FS-19]

IMO A good way to judge a trainer is by his/her butt. If he/she squats and squats correctly, chances are their butt is going to be large and well-shaped.

(NO HOMO)