noturbo

i was just wondering if changing to a wider stance will affect which muscle gets hit most? at the moment my feet are quite close and i seem to be gaining most on the front part of the quad and im wanting to hit the outer quad more if possible

would spacing my feet further apart hit the outer quads more?

andr0lic

it depends. usually if your noticing your front quads burning and pumping during squats there are two things you can do.


1) widen your stance to the point your feet are SLIGHTLY wider than normal standing width. Going any further beyond this will only do the opposite of the area youre targeting.

2) dont go as deep as you normally would - and use heavier weights. the reason is two-fold. First, the deeper you squat, the more deeper the contraction in the front quads. you obviously don't want that, so disregard my signature for now and only go to parallel. Secondly, the shallower depth will allow you to use more weight and stimulate more overall tissue in your entire thigh complex including the vastus lateralis which runs up the outside of your thigh.


Remember width from the side is largely dependant on hamstring development, so focus on lying leg curls with a closer foot position, as this will target your outer hams.



-Andy

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steveg

narrow stanced squatters use mainly quads for their power, but wide squatters will use also hips and glutes as their main power muscles. as you go wider on your squats you'll bring in more hips and glutes. if you go slightly wider and angle the feet outwards slightly you'll use more outer sweep.