Why are my quads not growing after doing heavy squats?
– written by Neeraj Mehta (Ph.D.) Biomechanics, professor and technical head at ASFU & GFFI
The squat is a very common exercise in strength and conditioning. Given the exercise’s complexity and the numerous variables that affect performance, understanding squat biomechanics is critical for both optimal muscular development and minimizing the risk of training-related injury.
The key joint activities that take place during the squat are as follows:
Eccentric (lowering) Phase
Hip flexion, Knee flexion, Ankle dorsiflexion
Concentric (lifting) Phase
Hip extension, Knee extension, Ankle plantarflexion
In Squats the stance width has a main purpose when we talk about the quads growth. As the studies also says – Stance width has an effect on lower extremity muscle activity, altering foot placement angles during squats does not appear to have a significant effect on either muscle activity or knee joint contact forces.
Squats can be done in a variety of ways to maximize 1RM potential or bigger thighs such as with an excessively wide stance and a toe out posture. The amount of flexion and dorsiflexion of the hips, knees, and ankles required to achieve full depth is reduced in this posture.
Biomechanically speaking, because range of motion is reduced, this variation allows a lifter to lift heavier loads, but it may not be the safest variation on articulating joint surfaces for beginners who aren’t interested in improving their 1 RM or power or wanted to make bigger thighs.
There are a few basic mistakes in this report.
1. Squats with a restricted range of motion When you squat down to a position where your knees are bent to approximately 100 to 110 degrees, you’re working your quads harder. Bend your knees till your thigh is parallel to the ground, and you’re done!
2. The exercise may not focus on the quadriceps muscles during the execution of the exercise.. There are two methods for shifting strain from glutes and hamstrings onto the quads by making small adjustments to leg workouts.
3. Inability to move the ankle: Based on results from an investigation conducted in 2015, ankle mobility was determined to be the most influential element in determining squat depth. Squatting deeper with appropriate technique will activate your quad muscles in a more efficient manner. It is possible to delve deeper and obtain more quaility with ankle mobility.
Squatting fundamentals for all types of squats
Try raising your heels by half to two inches throughout the movement if you have a longer femur (thigh bone) and/or a lack of flexibility in your hips, hamstrings, or ankles Evaluate.
Shoulder-width apart feet are ideal.
As if you’re standing on concrete, keep your body from ‘falling forward’ or buckling at the knees.
Straighten your knees and ankles, and don’t let your hips rotate inward or outward during this exercise.
Ensure you’re not one of the outliers (imagine the hamstrings pulling the body through the negative)
Drive up from the bottom position until your glutes are fully stretched.
In general, the weight is evenly distributed throughout the foot and heel, with a little extra on the outside of the foot and heel.
Push with your entire foot (except during hack squats)
Glutes and quads should be co-contracted throughout the workout (especially at the bottom given the potential for unnecessary joint stress)
Consider pushing the ground or platform away from you instead of concentrating on raising your body up from it.
Some useful videos for Squatting:
Research Study articles in Squatting Growth
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6050697/
https://www.strongerbyscience.com/research-spotlight-squat-depth/
https://pubmed.ncbi.nlm.nih.gov/31230110/
