If you’ve been wondering why you’re not getting the results you’re after with your leg and glute training then don’t skip over this…
Yes, it’s controversial, and I’m sure I’ll get someone giving me mouthful over it, but rather than rant on about this… I’ll give you some hints for what you can do to change this if you’re finding yourself in this situation.
1. Stop performing nothing but 1000’s and 1000’s of high rep squats every week, month…
I’m seeing people performing 1000’s and 1000’s of high reps squats in their workouts per week. And they’re doing this for months on end. Not varying their technique in any way, and they’re basing their leg and glute training soley on performing (nothing else, no other lower body exercises) – just the same workout.
Sure they got results to start with, but now they’re plateauing.
Now don’t get all up in my face about me being anti-squats. I’m not, I love squats – I think they rock!
So here’s my tips:
- When someone is starting out I definitely think that using no added resistance (body weight only) is best. So you can get used to how to perform a squat. And if you can carryout 10-25 reps per set with great technique and good muscle activation that’s awesome!
- Advanced body weight squats are great for those who are more experienced with their training. But I don’t think that performing 1000’s and 1000’s of high rep squats per week – and not including any other lower body exercise – for months on end is necessary for great results.
- In my personal view I think that we should be incorporating other movements (exercises) into our workout along with squats. So that you’re targeting the hamstrings as well as the glutes and quads. And you need to remember that not everyone can or will perform a squat correctly. So it could mean performing a truckload of the same thing over and over and not even doing it properly.
- I’m a big fan of incorporating bridges, hip thrusts, certain floors exercises, step-ups, lunges, reverse hypers – just to name a few.
- Once you become accustomed to squats and other lower body exercises – and can perform the movements correctly – with great technique, then adding resistance (weight etc) is an awesome way to increase muscle activation.
- And of course once you do become more advanced, including singe leg exercises such as split squats and single leg bridges is another great way to accelerate your results.
2. Struggling with not being able to perform squats correctly
Not everyone can complete squats correctly. They see people on facebook getting down super deep into their squats and they struggle big time. And wonder why they can’t do it too.
When it comes to technique problems, for some people it can be issues with their ankles, for others it can be hip issues, muscle imbalances and even a person’s body type.
Two Examples:
If you’ve got long legs (and short torso), so that you’re not leaning over too far forward (often the lower back can pay the price), position your knees so they’re pointing outwards more, with a wider foot stance. If you’re using a barbell you could go with a Zercher Squat. I googled a pic here for you:
Having the resistance in front of you like this, rather than having the barbell across the back of your shoulders, can make it a little easier to perform.
Where if you have short thighs and a longer torso, even though you’ll still flare your knees out a little, often the stance will be a more moderate stance. And it can be a little easier for you to get more depth in your squats. Squats like back squats aren’t always as much of a struggle.
These are just two examples and each person can vary, depending on their flexibility, old injuries and the variables that I mentioned above (ankles, hip issues, muscle imbalances etc)
And obviously having the correct training for squats (a coach that specializes in squats) can make a hell of a difference as well – no matter what your body type.
So if you struggle with performing squats then ensuring you include other exercises into your lower body routine can help strengthen and activate your glute and thigh muscles, until you find a technique that works for you with your squats. And remember quality should always come before quantity.
I know this probably got a bit technical, compared to what you’re used to hearing from me, but I wanted to share this with you today, because if it saves you time and stress and helps you improve your glute and thigh training then it’s been well worth the read, right?
Luv n hugs
