This is your quick training tip, an opportunity to learn in a few moments how to work smarter, so you can start training right away.
There is a good reason why the Dumbbell Squat is known as one of the "Big Three" exercises (along with bench presses and deadlifts): Few other movements can be performed to build more muscle under the waist.
The heavy-laden squat not only hammers your quads, but your ham and buttocks as well, as you strain almost every muscle in your core. However, the extent to which you emphasize the muscles on the front of your legs compared to the muscles on the back depends on how well you set the bar in the truest sense of the word.
To squat with "stretch", squeeze the shoulder blades together and place the barbell on the "shelf" created by your traps. In a low-beam squat, place the beam slightly lower over your back throats. The difference between the two positions is only an inch or two, but it still shifts the load so much that the mechanics of the exercise and the highlighted muscles are significantly affected.
A high pole position primarily promotes an upright posture and targets the quads. It is also less technically difficult, which facilitates proper execution and, as a result, reduces the risk of back injuries, especially for beginners. If you place the pole on your back lumbar vertebrae, a stronger forward tilt is promoted. This increases the risk of lower back injury if the exercise is not performed correctly. In turn, this muscle recruitment can allow you to gain more weight, which is why the low-lunge squat is particularly popular with power lifters.
Your move: If you still master the basics of heavily loaded barbell squats, stick to the stretch version.
But once you have found the right shape (feet shoulder-width apart, neutral back, chest high, core snapped, hips back, top of thigh parallel to the floor), weave both variations into your workout and run the horizontal bar from variation more often (a ratio of 3: 1