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Hot take: most people would grow better quads from hack squats/pendulum squats than barbell squats. Agree or disagree?

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AP Joshua

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449,064 views • 1 month ago •via X (Twitter)

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Pendulum Squats are superior to Barbell Squats Hack Squats are superior to Barbell Squats Belt Squats are superior to Barbell Squats Smith Squats are superior to Barbell Squats
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Pendulum Squats are superior to Barbell Squats Hack Squats are superior to Barbell Squats Belt Squats are superior to Barbell Squats Smith Squats are superior to Barbell Squats

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Pendulum Squats are superior to Barbell Squats Hack Squats are superior to Barbell Squats Belt Squats are superior to Barbell Squats Smith Squats are superior to Barbell Squats Barbell Squats = COOKED The 1970s are over, folks There’s no need to keep driving a beat up Pinto
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Pendulum Squats are superior to Barbell Squats Hack Squats are superior to Barbell Squats Belt Squats are superior to Barbell Squats Smith Squats are superior to Barbell Squats Barbell Squats = COOKED The 1970s are over, folks There’s no need to keep driving a beat up Pinto

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Unless you’re planning on competing in powerlifting, you have very little equipment available to you, or you simply love to Barbell Squat…. There is no reason to do Barbell Squats over - Pendulum Squats - Hack Squats - Belt Squats - Smith Squats All more efficient/effective
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Unless you’re planning on competing in powerlifting, you have very little equipment available to you, or you simply love to Barbell Squat…. There is no reason to do Barbell Squats over - Pendulum Squats - Hack Squats - Belt Squats - Smith Squats All more efficient/effective

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Hack squats built my quads. Here's how to master them. 💪
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Hack squats built my quads. Here's how to master them. 💪

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5 Barbell squats That grow Quates,Glutes & Hamstrings 💪
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All of the biggest dudes abandoned Barbell Squats for Pendulum Squats They’ve also all ditched… - Barbell Bench Press - Conventional Deadlifts - Bent Over Rows - Standing Military Press Why? Those exercises are all inefficient, less safe, and less effective than alternatives
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All of the biggest dudes abandoned Barbell Squats for Pendulum Squats They’ve also all ditched… - Barbell Bench Press - Conventional Deadlifts - Bent Over Rows - Standing Military Press Why? Those exercises are all inefficient, less safe, and less effective than alternatives

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“Mobility training is just good strength training.” Instead of mobility days, have your athletes lift in different ranges of motion. ▪️Skater squats ▪️Single leg squats ▪️Front squats ▪️Cossack squats ▪️Back squats ▪️Barbell RDLs ▪️Goblet squats
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“Mobility training is just good strength training.” Instead of mobility days, have your athletes lift in different ranges of motion. ▪️Skater squats ▪️Single leg squats ▪️Front squats ▪️Cossack squats ▪️Back squats ▪️Barbell RDLs ▪️Goblet squats

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Hack squats!
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Hack squats!

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Bulgarian split squats - glutes vs quads...
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Hack squats today! 13 reps with 4 plates and some change…+1 from last time which we’ll take. These feel absolutely immaculate. Quads fully blown after it.
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Hack squats today! 13 reps with 4 plates and some change…+1 from last time which we’ll take. These feel absolutely immaculate. Quads fully blown after it.

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I love some good barbell squats 🫦😏 #linkinbi0
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I love some good barbell squats 🫦😏 #linkinbi0

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Squats hit your quads, glutes, and adductors 🫶🏼💪🏽
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Squats hit your quads, glutes, and adductors 🫶🏼💪🏽

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Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!
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Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!

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Here is why your squats grow your quads instead of your glutes! Watch this video for the right form.
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Here is why your squats grow your quads instead of your glutes! Watch this video for the right form.

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last set of reverse hack squats xfailure
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Most people think squats are just for building big quads... they’re wrong. ❌ 60 seconds of squats : ​🔥 Burn more calories (even after the workout!) ​💪 Engage your core & back for better posture. ​🦵 Lubricate your joints and boost mobility. ​⚡ Increase blood flow for instant energy.
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Most people think squats are just for building big quads... they’re wrong. ❌ 60 seconds of squats : ​🔥 Burn more calories (even after the workout!) ​💪 Engage your core & back for better posture. ​🦵 Lubricate your joints and boost mobility. ​⚡ Increase blood flow for instant energy.

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Always love some good pendulum squats! Really makes those legs work
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Always love some good pendulum squats! Really makes those legs work

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