The squat is among the most technically complex exercises, with numerous variations emphasizing different training goals. On Aug. 15, 2024, Dr. Mike Israetel, Ph.D. in Sport Physiology, shared a comprehensive 10-step squat guide to maximize quad hypertrophy.
While numerous online resources teach proper squatting techniques, they often prioritize strength development rather than hypertrophy. Squatting for muscle growth requires a different approach than squatting for strength.
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1. Overall Posture
Israetel advises maintaining a tall chest, retracted scapula, heels positioned shoulder-width apart, and toes pointing outward throughout the entire squat. For comfort, drive the knees outward during the descent.
As soon as the bar hits your back, walk it out and set up. Until the last rep; all these things [should] be true at all times.
2. Hip Movement
Initiate the descent by pushing the hips back as you bend your knees. Neglecting hip flexion can cause the heels to lift off the floor, potentially hindering force generation.
3. Breathing and Bracing
Inhale and brace your core as you initiate the squat, ensuring the chest and ribs remain elevated, not depressed. Israetel advises against pushing the ribs down unless strength gains are the primary objective.
4. Knee Travel
During the descent, allow the knees to travel as far over the toes as possible while keeping the heels on the ground.
More knees go over toes, more quad hypertrophy…your quads are exposed and fully stretched at the bottom.
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5. Descent Speed
Employ controlled negatives, taking two to five seconds to lower to the bottom position. This approach eliminates momentum, increases time under tension, improves mind-muscle connection, and limits injury risk. (1)
6. Breathing During Descent
Take short breaths throughout the descent through slow eccentrics for adequate oxygen intake and to prevent premature fatigue.
Do little pulse breaths to keep the oxygen coming and the carbon dioxide flowing out of your body.
[Related: Fight Dirty Against Fatigue, How Breathing Is the Key to Performance]
7. Bottom Position
To load the quads, maintain an upright torso as you reach the bottom of the squat. This can feel counterintuitive and challenging, so practice consistently.
8 & 9. Pause at the Bottom & Concentric Movement
Implement a one to two-second pause at the bottom to eliminate the rebound effect during the amortization phase. “It slightly increases your safety and reduces injury risk,” adds Israetel.
Quickly and athletically, push to the starting position, but avoid exerting maximum force.
10. Breathing During Ascent
Breathe out and breathe in at the top to reset and prepare for the next repetition. These techniques are not optimal for lifting as heavy as possible. However, they promote superior quad hypertrophy compared to techniques focused primarily on strength gains.
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References
- Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200
Featured image via Shutterstock/chomplearn
