Hey everyone! I’ve been lifting for 5 years now, but since I mostly train at home, I don’t have access to machines like leg press or hack squats. My quads have always lagged behind despite trying everything, and I’m wondering if there are other exercises that can give similar muscle stimulus for hypertrophy. Any suggestions?
Bulgarian split squats! They’re brutal but really effective for quad growth.
The issue I have with Bulgarian squats is that once I add heavier weights, my form suffers. Any tips for managing that?
Try using a safety squat bar and holding onto the rack for stability. That way, you don’t have to balance weights, and you can focus more on the movement.
Or you can try Hatfield variations. They work wonders for me!
Have you considered Smith machine squats? They take the balance aspect out, so you can focus more on the push. I was surprised at how much my quads got destroyed after using it.
Yeah, I’ve heard mixed things about the Smith machine, but I’ll give it a shot. Seems like it could help me focus more on hypertrophy with less weight.
Exactly! Less weight, more control, and better focus on the muscles you’re targeting. You might be pleasantly surprised!
You could try belt squats or front squats. They’re great for quad focus without needing machines.
I’ve done front squats, but my quads seem to adapt quickly. Might add in belt squats to see how they work.
Landmine squats are another option if you have a landmine setup. It hits the quads well if done right.
I have a landmine setup! I’ll try placing the weight on my shoulders for that squat variation. Thanks for the suggestion!
Have you tried elevating your heels for barbell squats? It shifts more focus to the quads.
I haven’t tried that yet. Definitely something I’ll experiment with!