squats

ATG, Parallel, or Shallow? The Right Squat for You. Some people say the only correct way to squat is ATG. And some people are a little smarter than that. Here's the truth. There are people who squat shallow because they’re ignorant or delusional. But there are others who do so for good reasons...

Want bigger quads? Do this quick front-squat ramp before you do anything else on leg day. Many taller lifters and those with a background in running-based sports (particularly track) tend to be posterior-chain dominant squatters, meaning their glutes and hams will activate much more easily than...

Squats, deadlifts, strict press, bench, and pull up. They often are (and should be) staples in your routine around which the rest of your program should circulate. This article isn’t about that. It’s about the parts you don’t notice, the weaker points that you have allowed to atrophy. It’s...

In many cases, a lifter’s leverages, injury history, or both, can frustrate his ability to perform well in large compound movements. Sadly, it’s left many with no choice but to abandon these moves and any variations for redundant sets of isolation training on machines, or movements that don’t...

This type of squat improves your form, saves your joints, and makes a great addition to your regular squatting. The Problem with Squats Squats are hyped-up as the king of leg exercises, but that only applies to a very small percentage of lifters: ones who actually squat well and ones who aren't...

When it comes to lower-body bodyweight exercises, the walking lunge gets all the love. It's a great exercise, no doubt. The only problem? Walking lunges require a fairly large space. Not great for training at home. Forward lunges are an option, but they have a tendency to be a knee-killer for...

The gluteus maximus, often termed the body’s powerhouse, serves as a crucial muscle responsible for both form and function. Beyond its role in shaping the buttocks, this robust muscle plays a pivotal part in various movements, from extending the hips to stabilizing the pelvis. While genetics...

How to Do the Landmine Squat for Stronger Legs The landmine squat is a unique exercise that builds serious strength in your legs while protecting your lower back. By changing the path of the resistance it allows you to squat deeper than a traditional back squat. Set Up the Landmine Squat Load...

By Bret Contreras There are three certainties in life: death, taxes, and some meathead on Facebook advising a lifter to “just squat” when he sees a picture or video of a woman performing a glute exercise he isn’t familiar with. I refer to these meatheads as “just squat” bros. Is their advice...

By Bret Contreras I came across this study last week and chalked it up as “interesting.” All research is useful, but often you have to simply file it away in it’s place until more research is conducted. The study was published ahead of print in The Journal of Strength & Conditioning Research...

Lifting novices often omit the more "complex" exercises that they don't understand how to perform or work their way into. Instead of deadlifting and squatting, they stick to machine and isolation exercises that don't require much coordination. As experienced lifters, we make similar mistakes...

Perhaps the most annoying aspect of being a fitness professional is having to inform people over and over that spot reduction is a myth. When did this misconception originate? Interestingly, a journal article published by Checkly in 1895 proposed that the dissipation of fat is local and...

The machines versus free weights debate has literally been going on for decades. Certain key figures that spearheaded this controversy, such as Arthur Jones, didn’t do a good job of representing this debate as his knowledge of sports science was insufficient. He was biased as the inventor of...

Silly weekend warriors. Everybody knows that squats are superior to leg presses right? They're harder to do, require more coordination, and just rate higher on the exercise badass scale than something that resembles a plate-loaded La-Z-Boy recliner. Don't these douchebags read Testosterone ...

Here are 7 reasons why you should squat deep: 1. SQUATTING DEEP INCREASES GLUTE ACTIVITY In 2002, Caterisano et al. investigated squat depth and EMG activity of the quads, hams, and glutes. While quad and ham activity didn't change, glute max activity increased with increasing depth. I should...

Chest: Barbell Bench Press Ok, I predict one of two scenarios happening after reading the bench press listed as my favorite chest exercise. Be honest…it either completely pissed you off or you are saying to yourself “of course the bench press is the best chest builder”. In my opinion...

I have to admit I love lists! I’m going to keep this short and sweet, no bullshit, straight keeping it real. What are 10 things you NEED to do to be at your best physically. In order for something to make the list I had to assume it was something you may not already be doing. I wanted to give...

written by JAMES CLEAR STRENGTH TRAINING Ilove squats — and you should too. Squats have made me a better athlete. Squats have made me stronger, leaner, and more explosive. Squats have made me more mentally tough and more resistant to injury. Given all of those benefits, you may be wondering...

There are some exercises and machines lifters sometimes discount as legitimate strength- and mass-gaining movements. Smith machine squats sometimes fall into this dubious category by many hardcore ironheads. To most, barbell squats will always be the king of the squats as they build the most...

Squats are your training program's foundation, but are you doing them right? Tour any commercial gym. You'll see shallow, knee-caving pseudo-squats. Hint: That's not how to squat. To optimize muscle growth and allow a lifetime of injury-free training, you may need a few tweaks to your squat...