✅ SQUAT STANCES GUIDE
📌 Quad Foward Focus
✅ Squats, by nature, are a quadricep-dominant exercise but the hamstrings and glutes are also active. However, certain adjustments can be made to focus more of the work onto the quadriceps. If you take a narrower stance with the feet hip-width apart, the hips aren’t able to flex as deeply and the thighs are forced to stop at 90 degrees or less. The reduced angle of the hips forces the work onto the quads limiting the action of the hamstring and glutes.
📌 Hitting the Hamstrings
✅ The standard squat stance with the feet slightly wider than shoulder-width automatically focuses work onto the hamstrings. The hamstrings are activated through hip extension, meaning they’re at their most active as you straighten your legs and extend your hips. The wider your stance is, the deeper your hips will flex, therefore, exaggerating hip extension and forcing your hamstrings to activate.
✅ The glutes are a tremendous source of power and strength, and if you can use their strength in a movement, you almost always should.
Take a wider stance when squatting, such as 140-150 percent of shoulder width. This allows for greater posterior displacement of the hips
This displacement activates the glutes to a greater degree than narrow squats when depth is reached, according to research from the University of Abertay, in Dundee, Scotland.
A study at the University of Padova in Italy took the conclusion a step further, suggesting that “a large width is necessary for a greater activation of the gluteus maximus during back squats.