Quad Dominant Exercise-Modified Hatfield Split

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Good Evening Coach,
In currently running the Modified Hatfield Split and I am looking for a great quad dominant exercise as outlined by the program. I have a decent home gym set up, minus hack squat machine and leg press machine.

Currently according to the program guidelines I am using
-Back Squat
-Unilateral Hack Squat on my ancient Total Gym

-Trap Bar Squat
-Leg Extensions

I want to replace the Total Gym exercise (as I have outgrown it) with something other than another round of Leg Extensions.
The unilateral movement was only being used because of the weight limitations of the Total Gym so I am not necessarIly looking for a unilateral movement.

Any recommendations you can provide would be greatly appreciated!

Thanks again!

2

Any exercise where the barbell is being held in front will work to some extent: front squat, zercher squat, front foot elevated (12-18 cm) split squat with bb in between legs or dbs on the side.

You can also modifiy the back squat to favor the quads more like heels elevated (2.5-5 lbs plates under your heels, squat shoes or squat board) back squat or a cyclist squat.

Also, if you really want that burn in the quads, try not to go full ROM but stay somewhere between full flexion and full extension to keep constant tension on the muscle.

3

Awesome! Thank you very much for your help and recommendations!

4

Legends has it that Hatfield used the Hatfield squat for mass.
image

The funky bar puts the weights out in front and using your arms lets you stay extra upright for the quad double whammy.

You can also do heavy ass split squats that way without worrying about balance.

5

Depends on your goals. I think front squats are probably the best choice overall but as I want to improve my back squatting I just do a regular squat again but only 2x5 @ ~80%. Having that extra day is great for my form, technique, and recovery. Mentally it’s also great knowing I have a day that’s a little easier. The wonderful thing about the Modified Hatfield Split is how easily you can tailor it to yourself.