When ever I squat, be it front squat or back squat, I always end up in a Wide, and feet very externally rotated squat stance. Even if I start with a narrow stance, it doesn’t matter.
The problem is my upper thighs and groin are much more hypertrophied than my lower quads despite squating deep. Its got to the point where my inner thighs are chafing, yet my lower thighs don’t even look hypertrophied at all.
So I ask what am I doing wrong?
Squatting deep should help the vmo which is the tear drop on your lower quad so I think you might be mistake in the difference man in upper and lower.
But anyway one of the best things I’ve done for the muscle around the knee is leg press and hack squat high rep like 15-25. These will blow it up
Look up John meadows on this site and search for his article on mountain dog legs that will put some mass down there
I follow his leg work out and it’s helped my lower quads around the knee as well.
Leg curl
A squat variation ( I do close stance fronts)
Hack or leg press for 25 reps
And an RDL
Look up the article for specific sets and reps but this should solve your problem along with lots of food
I dont understand how your squat goes from a close stance to a wide as hell stance in the same set… unless you are purposely moving your feet out, correct?
[quote]Reed wrote:
I dont understand how your squat goes from a close stance to a wide as hell stance in the same set… unless you are purposely moving your feet out, correct? [/quote]
No, I’m trying to do the opposite. I’m trying to keep my stance shoulder width, with some external rotation. But its like by the third rep, without even noticing, my stance is wide again and feet extremely externally rotated.
I end up with literally a sumo deadlift stance, but with extra external rotation.
Video? How are your feet moving under a squat ?
This is my question. I don’t understand how your feet are magically without you noticing spreading out atleast 2 feet and only after 3 reps. I mean that’s roughly 6-8inch your feet are literally just sliding over the floor. You should feel that but even more so this is damn near impossible without you trying to purposely move them out. No matter what the weight body weight 30+ lbs my feet are stationary no matter what width I start. Do you understand what I am asking? It just does not make since no matter the muscle imbalance your stance should DRAMATICALLY change in just a few reps.
I think you’re defaulting to a wide squat because that is the stance at which you are strongest. At heavier weights, we will naturally position our bodies to get the bar up in the most efficient manner.
The simplest thing to do before each set is to reset your stance. Physically (and mentally) remind yourself of the width to be taken for the training session before loading the weight onto your shoulders, then when you step back you should automatically take that stance. If you workout at home, another thing you can do is mark the floor. Tape or chalk lines at predetermined widths will let you know if your stance is too wide.
As for your feet sliding out during your sets - knock it off. lol
We can’t really help you without a video.
Some gyms have pretty slippery floors. Clean the area where you’re going to squat, wear shoes with a lot of grip and try to squat down instead of back.
[quote]fncj wrote:
I think you’re defaulting to a wide squat because that is the stance at which you are strongest. At heavier weights, we will naturally position our bodies to get the bar up in the most efficient manner.
The simplest thing to do before each set is to reset your stance. Physically (and mentally) remind yourself of the width to be taken for the training session before loading the weight onto your shoulders, then when you step back you should automatically take that stance. If you workout at home, another thing you can do is mark the floor. Tape or chalk lines at predetermined widths will let you know if your stance is too wide.
As for your feet sliding out during your sets - knock it off. lol[/quote]
That makes sense, since my adductors, upper thighs and hip area have by far the most hypertrohy, so my body is changing my stance to a more effienent one while I squat
Are you like wearing silk slippers or something? I couldn’t change my squat stance under load without physically picking up my feet and stepping outwards. Increase your coefficient of friction!
[quote]csulli wrote:
Are you like wearing silk slippers or something? I couldn’t change my squat stance under load without physically picking up my feet and stepping outwards. Increase your coefficient of friction![/quote]
Yeah, it does sound strange, but it can happen.
I had this problem a while ago and it was the result of driving up more with one leg than the other, which caused a very small outward movement in the weaker leg during lockout. I was performing narrow stance squats, and I’m stronger at neutral. I taped the floor and got rid of lockout, but what really helped was the So You Think You Can Squat series from EliteFTS because with it I was able to identify at what phase of the movement my dominate leg began to take over.
Though everyone is different and Musclemorse could have a separate issue.