Love it! I've been using heel elevated front squats for a while now for targeting my quads. Since it's front loaded, I'm forced to keep my torso/chest high so I don't load my glutes as much.
This exercise (as shown) will inherently be notably harder than a standard back squat, partly because the heels are elevated and partly because the feet and knees are much closer together. Therefore, I would be interested to hear what the approximate percentage of their normal back squat weight/ 1RM people are using with this form? Tip: to anyone thinking of trying this for the first time, don't forget to factor-in the weight of the trap/ hexbar; my gym's bar is 35kg bare, a substantial 15kg more than a standard olympic bar.
@@kumbazzz Or a mixture of both, I prefer using the top handles regardless because the bar feels more balanced using them, though with the lighter loads in this version of the exercise it may not be so much of an issue.
@@asprinklingofcloudswhat about now? Do u still see good changes to ur legs? Do u progressive overload? Is the exercise good for ur joints and knee friendly? Do u have But wink?
@TubeShot_1 The exercise has served it's purpose, once you get to a certain load it makes more sense to start increasing reps rather than weight. It is knee friendly after experimenting a while (I only use a 1 inch heel raise - any higher and my knees don't like it) Butt wink is minimal which is mainly due to a more upright posture and the range of motion just being below parallel.
The problem with these is that your grip will fail before your quads do. You could wear straps, but there's still better options. Probably good for a change of pace, though.
hahahaha.. I thought I was the only one that felt this exercise better in quads. I naturally swapped this with my squats for some time now cuz of how better of a connection I felt with my quads. However, I used to do it with dumbbells. This created a problem as heavier dumbbells started touching my thighs. Will give this a shot!
question. you have a very narrow stance in the first clip of the exercise but are in pretty deep hip flexion considering your using a trap bar. how is this not creating impingement? i have a torn hip labrum due to excessive chewing from hip impingement and the femur not getting enough space from external rotation to move properly. I know everyone is built different but your stance is so narrow and your femur doesn’t seem to rotate out much so how are you able to perform this with healthy hip mechanics? thanks!
Isnt this the same as doing smith machine squats feet a little forward, weightlifting shoes, just trying to bend the knees forward? Im doing this, but feet rise a little, dont know if it is bad.
The Best way to work quads according to what you say is to squat with Smith machine, feet ahead of bar. The angle will be perfect for it and it fix the grip Problem. 😊👍
I've tried that a couple of times but my lower back killed when pushing out-of the bottom, even though it doesn't generally give me any problems with back squats. I was facing outwards on an angled Smith machine, where the bar is further out at the bottom and comes in at the top (although of course it stays close to the back all the time). But listening to Ben's explanation of the trap bar squat, it makes me wonder if the other way around would work better for a feet-forward form? I have a feeling that would feel horrible though. Dunno...
Seems much more beneficial to take a couple weeks and fix your ankle and hip mobility problems and do a proper high bar squat to full depth. A proper high bar squat is going to look exactly like your second stick figure. You'll be able to load much more weight than with a trap bar, as how much you can hold is limited to your grip and trap strength. And you'll also be able to get a much fuller range of motion with a high bar squat, leading to much more quad development. Unless you have injuries, anyone can fix their hip and ankle mobility within two or three weeks.
Being unable to squat to full depth is usualy nothing to do with ankle or hip flexibility problems and more to do with lever lengths. You can do all the ankle and hip mobility drills there are but if you have long femurs and short tibias/torso then you will struggle with squats. The reason for the plate under the heels is not just to correct for insufficient ankle mobility but to artificially increase the length of the tibia. As for loading more weight with the high bar squat that is true but with the trap bar variant shown here you only need half of your normal squat weight to get the same stimulus on the quads.
@@asprinklingofcloudsalso, The trap bar is easy to grip. You can also use straps. The traps are insanely strong at that position. If your traps are a limiting factor here, then your traps are just very weak.
A Hex Bar is just in the way for Squatting, and how many people have a Hex Bar at home? Instead do: Old Time Barbell Hack Squat, a la George Hackenschmidt, barbell behind your back gives you as much distance from the knee that is free weights possible, and works all the Quads hard, including the Rectus Femoris, that works hard instead of only being used as a stabilizer muscle, as in Front and Back Squats. Use a close grip, and push the bar back away from your body, as you squat, and it works as a killer Triceps exercise too. Use low weight, and add more volume, not more weight, until you can do 10 x 10 on the weight you are using, and you'll get results, on both Tris and Thighs.
Why use a trap bar... ?? If you are elevating your heels .. a bar on your back or the trap bar would be the same as long as the direction of load is straight down..
If you can do them, you're better off performing ATG (ass to grass - full range of motion) WEIGHTED PISTOL SQUATS with EXCELLENT FORM!! This is probably THE king of unilateral quad exercises, as long as your balance is exceptional and you can use at least half of your bodyweight on a regular basis!! :)
@VladBodiu-n8j I've actually done 80 lb. barbel pistol squats on a REGULAR BASIS as part of my leg day - at the END of training and/or as a method to go to absolute complete muscle failure after heavy back barbel squats! I kept my ENTIRE FOOT FLAT on the floor (or bosu ball) when completing EACH rep (in the moderate rep range) to muscle failure. It's doable, but you NEED extraordinary balancing skills if using added weight while going ass to grass. Even without added weight, you need the strength and balance in order to do these. Then you'll have exceptionally strong, rock hard and well-developed quads.. but you need to perform then with the strictest of form and control.
@marketlider2811 I'd say the bosu ball would be tougher than any flat surface - whether holding a heavy barbel or without any weight. In order to reap the benefits of pistol squats you must keep your entire foot FLAT throughout full ROM. That way, you're pushing off through the center of foot while sitting back on your heel.
This channel is a heaven for advanced lifters to learn beyond. Thank you Ben.
thanks for the kind words :)
The absolute best trainer on UA-cam. Thanks for another great tip Ben
So the original hack squat? Nice!
Excellent video! I have added these after leg presses and the quad work is incredible. Thanks again!
Love it!
I've been using heel elevated front squats for a while now for targeting my quads. Since it's front loaded, I'm forced to keep my torso/chest high so I don't load my glutes as much.
Sissy hack squat is an amazing stretched quad isolation movement
Ur advice r soo fruitfull.... Thk u brother.. Keep it up
Nope, I've been doing this since 1895
Bro's King Elizabeth
Vampire
Ben you've done it again 👏
This exercise (as shown) will inherently be notably harder than a standard back squat, partly because the heels are elevated and partly because the feet and knees are much closer together. Therefore, I would be interested to hear what the approximate percentage of their normal back squat weight/ 1RM people are using with this form? Tip: to anyone thinking of trying this for the first time, don't forget to factor-in the weight of the trap/ hexbar; my gym's bar is 35kg bare, a substantial 15kg more than a standard olympic bar.
Being doing this with a barbell since I don't have excess to a trap bar
You can use dumbbells too
You can do these unilaterally too in the form of a tip toe deficit skater squat to avoid using a trap bar or barbell or dumbbells
You could probably increase the range of motion by adding a deficit with more plates.
It's more practical to simply use smaller diameter plates on the bar.
@@asprinklingofclouds
Or even same diameter plates but use the low handles by flipping the trap bar over
@@kumbazzz Or a mixture of both, I prefer using the top handles regardless because the bar feels more balanced using them, though with the lighter loads in this version of the exercise it may not be so much of an issue.
@@asprinklingofcloudswhat about now? Do u still see good changes to ur legs? Do u progressive overload? Is the exercise good for ur joints and knee friendly? Do u have But wink?
@TubeShot_1 The exercise has served it's purpose, once you get to a certain load it makes more sense to start increasing reps rather than weight. It is knee friendly after experimenting a while (I only use a 1 inch heel raise - any higher and my knees don't like it) Butt wink is minimal which is mainly due to a more upright posture and the range of motion just being below parallel.
I think you can increase the range of motion by using the lower handle
Yes
The problem with these is that your grip will fail before your quads do. You could wear straps, but there's still better options. Probably good for a change of pace, though.
Wouldn't this be easier on the grip than deadlifts???
If your grip fails on this then your grip is Very weak. The trap bar is easy to grip
Not too dissimilar from the Brignole Pendulum Squat, using a trap bar instead of a weighted vest.
Would a heel elevated belt squat be similar to doing this?
hahahaha.. I thought I was the only one that felt this exercise better in quads. I naturally swapped this with my squats for some time now cuz of how better of a connection I felt with my quads. However, I used to do it with dumbbells. This created a problem as heavier dumbbells started touching my thighs. Will give this a shot!
So, NO full contraction or lock out?
question. you have a very narrow stance in the first clip of the exercise but are in pretty deep hip flexion considering your using a trap bar. how is this not creating impingement? i have a torn hip labrum due to excessive chewing from hip impingement and the femur not getting enough space from external rotation to move properly. I know everyone is built different but your stance is so narrow and your femur doesn’t seem to rotate out much so how are you able to perform this with healthy hip mechanics? thanks!
Open trap bar would be great for this!!!
Why not a ATG elevated heel assisted(hold a fence) reverse lunge? Or sissy squats?
or Reverse nordic lunges(with band if weak)
Won't do it but noted
Why are my quads so weak in every compound movement, but strong in leg extension?
your leg extension machine is weird
@son8I7 Maxed out 3 different leg extension machines at my gym. Now I have to so single leg.
@@overtonpendulum2071 You don't have a full ROM machine.
Weak glutes or skill issue.
Adductor magnus, main hip extensor in the squat
Isnt this the same as doing smith machine squats feet a little forward, weightlifting shoes, just trying to bend the knees forward? Im doing this, but feet rise a little, dont know if it is bad.
Why not use dumbbells?
with big enough dumbells this will become very acward, the dumbells will run into your legs
I did that till I used the bigger dumbbells. They keep hitting my thighs.
Yea looking at comments you can modify by using dumbbells or just stack the bar with 25lbs
The Best way to work quads according to what you say is to squat with Smith machine, feet ahead of bar. The angle will be perfect for it and it fix the grip Problem. 😊👍
I've tried that a couple of times but my lower back killed when pushing out-of the bottom, even though it doesn't generally give me any problems with back squats. I was facing outwards on an angled Smith machine, where the bar is further out at the bottom and comes in at the top (although of course it stays close to the back all the time). But listening to Ben's explanation of the trap bar squat, it makes me wonder if the other way around would work better for a feet-forward form? I have a feeling that would feel horrible though. Dunno...
Maybe you can do this but with a pair of dumbbells instead?
To much work on forearms, you can put so much weight with a trap bar..
@@maksty4847 how you re holding the trap bar? no forearms? :)
@ not the same grip… répartition of weight is différent etc… have you ever try it? I can easyly handle same weight 3 Times longer with a trap bar..
@@maksty4847 if you re not using straps you ll be training your hands anyway
@ RIGHT !! Way better to use strap on that kind of exercices!! He should précise that specifcly in is vidéo, that’s right
Seems much more beneficial to take a couple weeks and fix your ankle and hip mobility problems and do a proper high bar squat to full depth. A proper high bar squat is going to look exactly like your second stick figure. You'll be able to load much more weight than with a trap bar, as how much you can hold is limited to your grip and trap strength. And you'll also be able to get a much fuller range of motion with a high bar squat, leading to much more quad development.
Unless you have injuries, anyone can fix their hip and ankle mobility within two or three weeks.
Being unable to squat to full depth is usualy nothing to do with ankle or hip flexibility problems and more to do with lever lengths. You can do all the ankle and hip mobility drills there are but if you have long femurs and short tibias/torso then you will struggle with squats. The reason for the plate under the heels is not just to correct for insufficient ankle mobility but to artificially increase the length of the tibia. As for loading more weight with the high bar squat that is true but with the trap bar variant shown here you only need half of your normal squat weight to get the same stimulus on the quads.
@@asprinklingofcloudsalso, The trap bar is easy to grip. You can also use straps. The traps are insanely strong at that position. If your traps are a limiting factor here, then your traps are just very weak.
This would be much easier with dumbbells. Or maybe doing that "knees over toes" move might work it even better and you only need your bodyweight
A Hex Bar is just in the way for Squatting, and how many people have a Hex Bar at home?
Instead do:
Old Time Barbell Hack Squat, a la George Hackenschmidt, barbell behind your back gives you as much distance from the knee that is free weights possible, and works all the Quads hard, including the Rectus Femoris, that works hard instead of only being used as a stabilizer muscle, as in Front and Back Squats.
Use a close grip, and push the bar back away from your body, as you squat, and it works as a killer Triceps exercise too.
Use low weight, and add more volume, not more weight, until you can do 10 x 10 on the weight you are using, and you'll get results, on both Tris and Thighs.
I like it but my knees don’t, top quad builder although I think only certain bro's knees can tolerate it
Why use a trap bar... ?? If you are elevating your heels .. a bar on your back or the trap bar would be the same as long as the direction of load is straight down..
If you can do them, you're better off performing ATG (ass to grass - full range of motion) WEIGHTED PISTOL SQUATS with EXCELLENT FORM!! This is probably THE king of unilateral quad exercises, as long as your balance is exceptional and you can use at least half of your bodyweight on a regular basis!! :)
Your small foot and ankle muscles will fatigue first before you can really challenge your quads.
@VladBodiu-n8j I've actually done 80 lb. barbel pistol squats on a REGULAR BASIS as part of my leg day - at the END of training and/or as a method to go to absolute complete muscle failure after heavy back barbel squats! I kept my ENTIRE FOOT FLAT on the floor (or bosu ball) when completing EACH rep (in the moderate rep range) to muscle failure.
It's doable, but you NEED extraordinary balancing skills if using added weight while going ass to grass. Even without added weight, you need the strength and balance in order to do these. Then you'll have exceptionally strong, rock hard and well-developed quads.. but you need to perform then with the strictest of form and control.
Balance exercise unless you stand on top of a box and use a zercher position.
@marketlider2811 I'd say the bosu ball would be tougher than any flat surface - whether holding a heavy barbel or without any weight. In order to reap the benefits of pistol squats you must keep your entire foot FLAT throughout full ROM. That way, you're pushing off through the center of foot while sitting back on your heel.
NAH on this one i trust Tom Platz the quadfather ! also trapbar hurts my lower back
hmmm
Yeah, great movement. This and a sissy squat is all you need for quads.
Also...Zercher squats...thank me later....
Supp comm
Why is your mouth open??
It seems to much stress on the knees
We are not in 2005 still sir, welcome to 2024
You might wanna look up someone called Kneesovertoesguy
@@kapoioBCSMichael Jackson is on trial again so maybe It's really 2005 again.
Hair protocols when?
I know right. Bro needs to drop his routine