Poll: Most effective form of Squat

Be advised that this is a public poll: other users can see the choice(s) you selected.

Best Squat exercise

Page 1 of 2 12 Last
  1. Senior Member
    thaOrleanyte's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Jul 2008
    Posts
    1,400
    Rep Power
    9107
    Level
    28
    Lv. Percent
    27.69%
    Achievements Posting Pro

    Best Squat exercise


    What do yous guys think is the most effective form of squat?
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  2. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,256
    Rep Power
    963221
    Level
    92
    Lv. Percent
    39.11%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Unless you have bad hips, stick with the king.
    M.Ed. Ex Phys
  3. Professional Member
    Hank Vangut's Avatar
    Stats
    5'10"  176 lbs.
    Join Date
    Dec 2005
    Age
    41
    Posts
    3,734
    Rep Power
    1976
    Level
    42
    Lv. Percent
    29.87%
    Achievements Activity ProPosting Pro

    agreed. you can move the most weight thus stimulate the most muscle fibers with a regular old squat.
    •   
       

  4. Board Sponsor
    Royd The Noyd's Avatar
    Join Date
    May 2008
    Posts
    5,313
    Rep Power
    775524
    Level
    57
    Lv. Percent
    91.39%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    x3 good ole fashion squatz.
    ForeRunner Labs
    The Future of Human Performance
    Please LIKE FRL on Facebook

  5. New Member
    Fatal Wisdom's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    371
    Rep Power
    275
    Level
    16
    Lv. Percent
    70.63%

    One legged sqauts rape me way more
  6. Professional Member
    pmiller383's Avatar
    Stats
    5'10"  235 lbs.
    Join Date
    Sep 2007
    Age
    28
    Posts
    4,005
    Rep Power
    2669
    Level
    43
    Lv. Percent
    75.26%
    Achievements Activity ProPosting Pro

    Box Squat all the way. I think you forgot some variations though:
    Sponge bob squat
    Reverse band squat
    Safety bar squat
    Zercher squat
    Camber bar squat
    Overhead squat
    etc....

    Personally I think the most bad @ss squat is a camber bar squat onto a box, not only does it kill your legs but it fries your upper body too.
    Muscle Pharm Rep
  7. Professional Member
    CryingEmo's Avatar
    Join Date
    Dec 2006
    Posts
    3,080
    Rep Power
    1636
    Level
    39
    Lv. Percent
    38.9%
    Achievements Activity ProPosting Pro

    Box Squat below parrellel or to parrellel FTW.
  8. Advanced Member
    raginfcktard's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    May 2008
    Posts
    978
    Rep Power
    568
    Level
    23
    Lv. Percent
    84.53%

    normal squats...ATF baby!
  9. New Member
    Pemmican's Avatar
    Stats
    5'10"  203 lbs.
    Join Date
    Sep 2008
    Posts
    142
    Rep Power
    146
    Level
    10
    Lv. Percent
    38.57%

    Quote Originally Posted by thaOrleanyte View Post
    What do yous guys think is the most effective form of squat?
    Regular back squat, ass to grass is the best...no questions asked.

    Two ways that i have tried making my squats more intense are doing 20 Rep Squats or, after doing a set of 10 squats, keeping the bar on my back, i bring my feet together (touching) and do 10 quarter squats only engaging the quads. i was skeptical of quarter squats at first, but doing them right after a set of A to G squats is pretty ligit
  10. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,256
    Rep Power
    963221
    Level
    92
    Lv. Percent
    39.11%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by Pemmican View Post
    Regular back squat, ass to grass is the best...no questions asked.

    Two ways that i have tried making my squats more intense are doing 20 Rep Squats or, after doing a set of 10 squats, keeping the bar on my back, i bring my feet together (touching) and do 10 quarter squats only engaging the quads. i was skeptical of quarter squats at first, but doing them right after a set of A to G squats is pretty ligit
    There's always my 3 set quad WO:
    Set of 6-10 reps of front squat immediately into back squats to failure. Rest 3 minutes and repeat. Keep a trash can and O2 tank close.
    M.Ed. Ex Phys
  11. Diamond Member
    VolcomX311's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Oct 2007
    Posts
    13,250
    Rep Power
    78136
    Level
    70
    Lv. Percent
    66.22%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    Quote Originally Posted by Rodja View Post
    There's always my 3 set quad WO:
    Set of 6-10 reps of front squat immediately into back squats to failure. Rest 3 minutes and repeat. Keep a trash can and O2 tank close.
    Compound set with the squats, that's horrendous.
    NSCA - CSCS
  12. Senior Member
    thaOrleanyte's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Jul 2008
    Posts
    1,400
    Rep Power
    9107
    Level
    28
    Lv. Percent
    27.69%
    Achievements Posting Pro

    souns like torture! I like it
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
  13. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,256
    Rep Power
    963221
    Level
    92
    Lv. Percent
    39.11%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by VolcomX311 View Post
    Compound set with the squats, that's horrendous.
    That was during my highest times of masochism...or when I was pressed for time. Back in the day, I had thighs/glutes that put 99% of people to shame, but those days have been over for a few years now.
    M.Ed. Ex Phys
  14. Senior Member
    thaOrleanyte's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Jul 2008
    Posts
    1,400
    Rep Power
    9107
    Level
    28
    Lv. Percent
    27.69%
    Achievements Posting Pro

    i still like front squats more. Feels like it works more. Plus you look super cool doing it!
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
  15. New Member
    Pemmican's Avatar
    Stats
    5'10"  203 lbs.
    Join Date
    Sep 2008
    Posts
    142
    Rep Power
    146
    Level
    10
    Lv. Percent
    38.57%

    Quote Originally Posted by thaOrleanyte View Post
    i still like front squats more. Feels like it works more. Plus you look super cool doing it!
    i feel like front squats put more stress directly on the quads just from the position of the weight, and how it makes you maintain a very upright back position. either way, front or back, its a sick (and occasionally twisted) exercise
  16. Senior Member
    thaOrleanyte's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Jul 2008
    Posts
    1,400
    Rep Power
    9107
    Level
    28
    Lv. Percent
    27.69%
    Achievements Posting Pro

    amen. front squats work great on the ''teardrop''
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
  17. Professional Member
    ozarkaBRAND's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    May 2007
    Posts
    4,278
    Rep Power
    5602
    Level
    46
    Lv. Percent
    98.93%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by thaOrleanyte View Post
    What do yous guys think is the most effective form of squat?
    Most effective for what? Total lower-body strength, aesthetics, etc...?
  18. Senior Member
    thaOrleanyte's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Jul 2008
    Posts
    1,400
    Rep Power
    9107
    Level
    28
    Lv. Percent
    27.69%
    Achievements Posting Pro

    dont read into it so much. just the most effective all around
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
  19. Professional Member
    ozarkaBRAND's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    May 2007
    Posts
    4,278
    Rep Power
    5602
    Level
    46
    Lv. Percent
    98.93%
    Achievements Activity ProPosting Pro

    That's not reading into it deep at all.. IMO, that's a vital piece of information if one is going to answer the question.
  20. Advanced Member
    raginfcktard's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    May 2008
    Posts
    978
    Rep Power
    568
    Level
    23
    Lv. Percent
    84.53%

    Quote Originally Posted by thaOrleanyte View Post
    i still like front squats more. Feels like it works more. Plus you look super cool doing it!
    i am too retarded to do them...i can only do them on a smith machine. i think its cause i like grabbing the bar all the way out. i think imma start working on fronts just for ****s and giggles!
  21. Professional Member
    ozarkaBRAND's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    May 2007
    Posts
    4,278
    Rep Power
    5602
    Level
    46
    Lv. Percent
    98.93%
    Achievements Activity ProPosting Pro

    I used to absolutely hate front squats..

    made myself do them...

    now I like them lots!
  22. Senior Member
    msucurt's Avatar
    Stats
    5'11"  185 lbs.
    Join Date
    Apr 2005
    Age
    40
    Posts
    1,514
    Rep Power
    1797
    Level
    29
    Lv. Percent
    7.2%
    Achievements Posting Pro

    yep, i love front squats. Drills my quad and the inner sweep. I do like regular back squats, but they hit more outer sweep and back/glute area more. I go back and forth. One week=front squats, next week=back squats, etc. maybe even throw in a 20rep DC style. God that is so f'in painful.

    Quote Originally Posted by ozarkaBRAND View Post
    I used to absolutely hate front squats..

    made myself do them...

    now I like them lots!
  23. New Member
    Jetta's Avatar
    Stats
    5'10"  185 lbs.
    Join Date
    Sep 2008
    Posts
    119
    Rep Power
    134
    Level
    9
    Lv. Percent
    61.4%

    Quote Originally Posted by thaOrleanyte View Post
    i still like front squats more. Feels like it works more. Plus you look super cool doing it!

    Good to see the front squat getting some love. I do them to a box. Nothing I've done to this point has given me the same quad pump. I started doing them because my rear squat form sucks. I always tweak my back. Front squats are good because you cant screw up the form...if you do you'll dump it.

    I agree you look really cool doing them too. I do them cross armed for that added coolness. Chicks come and ask about them too which alone is a damn fine reason to do them.


    Do front squats and all your wildest dreams will come true
  24. New Member
    pumpga's Avatar
    Join Date
    Apr 2005
    Age
    34
    Posts
    23
    Rep Power
    127
    Level
    4
    Lv. Percent
    58.36%

    Single-leg squats
  25. Senior Member
    thaOrleanyte's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Jul 2008
    Posts
    1,400
    Rep Power
    9107
    Level
    28
    Lv. Percent
    27.69%
    Achievements Posting Pro

    not bad... doing single legs suck!
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
  26. New Member
    Pemmican's Avatar
    Stats
    5'10"  203 lbs.
    Join Date
    Sep 2008
    Posts
    142
    Rep Power
    146
    Level
    10
    Lv. Percent
    38.57%

    i dont understand the masochism behind zercher squats...it hurts just thinking about them
  27. Senior Member
    thaOrleanyte's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Jul 2008
    Posts
    1,400
    Rep Power
    9107
    Level
    28
    Lv. Percent
    27.69%
    Achievements Posting Pro

    yeah it does..... and i thought front squats were uncomfortable
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
  28. Advanced Member
    Brian5225's Avatar
    Stats
    6'1"  218 lbs.
    Join Date
    Nov 2007
    Age
    30
    Posts
    832
    Rep Power
    501
    Level
    22
    Lv. Percent
    83.01%

    Definately box squats. Wide legged, box squats, tap and go. Try doin 4 sets of 25, it'l fry ya
  29. Senior Member
    msucurt's Avatar
    Stats
    5'11"  185 lbs.
    Join Date
    Apr 2005
    Age
    40
    Posts
    1,514
    Rep Power
    1797
    Level
    29
    Lv. Percent
    7.2%
    Achievements Posting Pro

    What is wrong with standard back squats.....shoulder width....below parallel (which few do). Slow and controlled on the negative and 3-4 sets of 5-10reps. If you do these correctly and controlled, there is no need for extravagant stuff IMO.



    Quote Originally Posted by Brian5225 View Post
    Definately box squats. Wide legged, box squats, tap and go. Try doin 4 sets of 25, it'l fry ya
  30. Senior Member
    thaOrleanyte's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Jul 2008
    Posts
    1,400
    Rep Power
    9107
    Level
    28
    Lv. Percent
    27.69%
    Achievements Posting Pro

    Quote Originally Posted by msucurt View Post
    What is wrong with standard back squats.....shoulder width....below parallel (which few do). Slow and controlled on the negative and 3-4 sets of 5-10reps. If you do these correctly and controlled, there is no need for extravagant stuff IMO.
    There is nothing wrong with standard squat. Why so serious?
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
  31. Senior Member
    rugger48's Avatar
    Stats
    6'2"  245 lbs.
    Join Date
    Sep 2003
    Age
    45
    Posts
    1,064
    Rep Power
    45139
    Level
    26
    Lv. Percent
    71.86%
    Achievements Posting Pro

    This thread should have ended after rodja's answer on the 1st page.
  32. New Member
    geronimo542's Avatar
    Join Date
    Oct 2008
    Posts
    79
    Rep Power
    113
    Level
    8
    Lv. Percent
    21.88%

    definitely the standard squat is awesome for stimulating quad growth make sure you go ass to ground cause most people i see that do them only move up and down a total of a foot. also you can do a closer stance to focus more on quads and wider stance for your glutes and hams. But overall I feel they are the best
  33. Advanced Member
    Brian5225's Avatar
    Stats
    6'1"  218 lbs.
    Join Date
    Nov 2007
    Age
    30
    Posts
    832
    Rep Power
    501
    Level
    22
    Lv. Percent
    83.01%

    Well personally, my body responds well to 4 sets of 25. At least when I'm trying to get conditioned before a new powerlifting program. Just my personal opinion, and it works for my application (size and strength).

    Quote Originally Posted by msucurt View Post
    What is wrong with standard back squats.....shoulder width....below parallel (which few do). Slow and controlled on the negative and 3-4 sets of 5-10reps. If you do these correctly and controlled, there is no need for extravagant stuff IMO.
  34. New Member
    walugi's Avatar
    Stats
    6'1"  88 lbs.
    Join Date
    Mar 2008
    Age
    25
    Posts
    237
    Rep Power
    199
    Level
    13
    Lv. Percent
    71.81%

    Quote Originally Posted by Rodja View Post
    That was during my highest times of masochism...or when I was pressed for time. Back in the day, I had thighs/glutes that put 99% of people to shame, but those days have been over for a few years now.
    how many men have you shamed with your ass? haha

    Guys is there anything wrong with using a foam pad on the bar? I'm quite tall, and putting it on my back is pretty uncomfortable for me.

    I usually get a foam pad and put it behind my neck. I've been squatting like this for a while now and i find it easier to go ass to grass like this.

    Thanks
  35. Advanced Member
    Brian5225's Avatar
    Stats
    6'1"  218 lbs.
    Join Date
    Nov 2007
    Age
    30
    Posts
    832
    Rep Power
    501
    Level
    22
    Lv. Percent
    83.01%

    I used a foam pad for most of my lifting till about a year ago. The first two weeks of squatting without a pad were very painful, and I got bruised. But now there's no pain at all! My body just kind of adapted.
  36. New Member
    walugi's Avatar
    Stats
    6'1"  88 lbs.
    Join Date
    Mar 2008
    Age
    25
    Posts
    237
    Rep Power
    199
    Level
    13
    Lv. Percent
    71.81%

    What was your reason for stopping the use of pads?
  37. New Member
    geronimo542's Avatar
    Join Date
    Oct 2008
    Posts
    79
    Rep Power
    113
    Level
    8
    Lv. Percent
    21.88%

    everyone at my gym calls those pads that go on the bars maxi pads. I personally dont use the pad cause overtime your back starts to form rougher skin and a dent i guess you could call it where the bar constantly is. But if it feels more comfortable then i guess more power to you
  38. New Member
    walugi's Avatar
    Stats
    6'1"  88 lbs.
    Join Date
    Mar 2008
    Age
    25
    Posts
    237
    Rep Power
    199
    Level
    13
    Lv. Percent
    71.81%

    dude you make it sound like i'll turn into some demented lizard man :P

    I've tried it without pads but i couldn't rest it against my neck because it was too painful and digging into that bone at the base of my neck. It I put it against my back then I have to bend forward heaps because i'm not sure how to keep it against my back. Then i think more about keeping the bar there then squatting.

    Sigh
  39. Advanced Member
    Brian5225's Avatar
    Stats
    6'1"  218 lbs.
    Join Date
    Nov 2007
    Age
    30
    Posts
    832
    Rep Power
    501
    Level
    22
    Lv. Percent
    83.01%

    I quit using a pad because my powerlifting team doesn't use it.
    And you'd be surprised, if you keep the bar just below your neck, you actually get used to it, no pain, and completely stable, especially if you have traps that stick out at least slightly so it can rest on them for stability...
  40. New Member
    Behemoth1's Avatar
    Join Date
    Dec 2007
    Age
    29
    Posts
    277
    Rep Power
    222
    Level
    14
    Lv. Percent
    24.78%

    Quote Originally Posted by thaOrleanyte View Post
    i still like front squats more. Feels like it works more. Plus you look super cool doing it!
    snake eyes...
  

  
 

Similar Forum Threads

  1. Split Squat and Single Leg Squat
    By athletor in forum Exercise Science
    Replies: 4
    Last Post: 01-06-2010, 12:30 PM
  2. Free Squat Vs Smith Squat
    By goleafsgo1216 in forum Training Forum
    Replies: 17
    Last Post: 04-30-2009, 10:49 PM
  3. how much less will a front squat be than a back squat be on average?
    By underdog13 in forum Powerlifting/Strongman
    Replies: 16
    Last Post: 04-11-2009, 08:11 PM
  4. Squat
    By JKurz1 in forum Training Forum
    Replies: 6
    Last Post: 01-02-2008, 10:25 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in