4 Brutal Squat Variations to Grow your Quads

Back squats are great for laying down a solid leg foundation, but they can only carry you so far.

It happens to the best of us. You hit a brick wall and can’t get stronger. Your legs stay the same and you can’t seem to scale up.

What can you do then? Ask around and the most likely response is ‘do more’.

You follow this advice and start adding more weight and reps. One slip, and you get injured. Training’s over and you’re lost and confused again.

But before you completely quit, consider this. You’re already on the right track when you choose squats as your leg exercise. Squatting is still the king when it comes to developing quad definition and strength, and the good news is that there’s a lot of variety to keep your workouts effective.

Traditional barbell back squats get harder as we age. You experience pain in areas where there should be none. Even the best bodybuilder will eventually have to drop back squats if there’s a risk of great injury.

Enter four brutal squat variations that aren’t as punishing. These exercises have the potential to grow your quads even when you feel like going nowhere. Furthermore, they’re easy on the joints and heavy in the gains department.

 

Paused Front Squats

The reason why full squats are unpopular is because the lift starting at the bottom is tremendously stressful. This becomes more so when you add weight.

Paused front squats often replace traditional squats as the movement teaches you to exercise your core. It’s one of my best go-to squat variations due to two things- one, it works your quads like crazy and two, your back will thank you for it.

If you can’t have someone count for you, then add 2-3 seconds on each pause. More often than not you’ll be counting much faster than an actual pause and make the mistake of starting them even before you reach the bottom. To be fair, you should go ‘1, 2, 3’ only when you reach the bottom and not on the way down or up.

Do 3 x 8 reps with 55% of your 1 rep max

Eccentric Squats

Tempo is an oft-overlooked aspect in training. Just by changing the timing or speed of a movement you can experience a new feel and adaptation.

Slow eccentric squats build well-defined quads as it’s based on a time-honored training variable of ‘time under tension’. This means you get more gains by making your muscles work for a longer time. By slowing down the pace you can squeeze out more in a given set rather than going for an extended session. Your muscles will tear down and stand to recover more, especially when you begin adding weights.

If you’re used to quick movements then you may have a hard time slowing down the pace, but here’s what I’d recommend. Instead of slowing down as you bend and reach the floor, imagine that your whole body is suddenly heavier and pulling you to earth. You’ll discover that more muscles get activated and overall stability will improve as well.

Do 3 x 6 reps with 65% of your 1 rep max

1.5 Safety Bar Rep Squats

The SSB Squat has a 1.5 on it for good reason. It’s one of my favorite squats that maximize the ‘time under tension’ rule and leg muscle, too.

Going back to the 1.5, the SSB squat is done by going through the motions of a regular squat but with a ‘pulse’, or a .5 second pause when you’re about halfway up.

The result is a squat that gives you more leg benefits. Make the tension constant and you’ll be rewarded with an awesome pump. The safety bar equipment is positioned just right- your legs will be feeling most of the burn all throughout the movement. If you don’t have one, regular barbells will work just fine- put them at the back or front-loaded position and you’re good to go.

To achieve optimal SSB you must concentrate on making each rep as smooth as you can. Maintain your core tightness and keep the lower back neutral. More importantly, avoid bouncing at the bottom for the best results.

Do 3 x 10 (add the half rep to each rep)

Landmine Squats

Landmines are great for teaching people how to do a proper squat. Add a box and it’s even better- your body, particularly your legs will be forced to work harder. This gives amazing leg definition and your quads will thank you for it.

Keep in mind that the terms ‘box squatting’ and ‘squatting to box’ are different. How so? The defining factor is weight. When squatting to box, you shouldn’t be putting most of your weight on the box. About 15 to 20 percent of your body weight should be fine, but in box squatting it’s different- you’re putting 70 to 80 percent of your weight on there.

Also, it’s my recommended squat for those who are new to this, and for those who have lower back injuries and want better-looking quads.

To complete landmine squats you’ll want to avoid crashing on the box. This can be done as long as you’re careful and deliberate on your movement.

Don’t have a landmine? No sweat. Find a corner or a stable machine where you can rest the end of a barbell and get started.

 Do 3 x 12 as an accessory movement towards the end of your workout

Here’s a good demonstration video of a landmine squat in action:

Squats for Life

Muscular quads are quite the rare sight, but when you work hard and do these four quad-strengthening squats you can be sure to have them in the end.

These movements are amazing at what they do. More importantly, they can give you continuity for when back squats are no longer possible. Say goodbye to leg plateaus and wasted efforts, and get squatting!