Squats or Lunges?

Training tip: Using your squats to train both quads and glutes.

We all go to the gym with different training goals in mind. Some of you want a defined quad sweep or strong glutes for your sport. Whatever the case, take the time to make your training program reflect your goals. A typical training question we get is: do squats train my quads or glutes? Traditionally squats have been used as an exercise to strengthen your quadricep muscles. However, depending on how you shift your body and center of gravity it can also be a very effective glute exercise.

For instance, try front squats with the bar resting across your shoulders and collar bone. The placement of the bar can influence your center of gravity making you stand up a little taller, as a result front squats are more quad biased. You may notice while doing these you push through the motion with more of your forefoot.

On the other hand, when you place the bar behind your head across your traps you lean forward slightly which help switch focus to that glute-hamstring tie in area (aka “saddle bags”). You can maximize focus on the glutes with making sure you drive the motion through your heels in this position.

You can also use this logic with lunges. Again using your body and weight placement to shift the focus from quads to glutes (bar behind head – glutes, free weights in hand at side- quads).

Try both of these exercises to see if you can feel the difference and really focus on that mind-muscle connection to get the most out your training. Remember form is everything!!

Happy training:)

G.L.