Do squats increase butt and hip size?

[buffazn]

well im not overly fat (5'7, 80kg at 14%bf) but the glutes are just mighty large. apart from front squats, does squating with a plate under your heels help maximise quad activation or no? and i know squatting to parallel helps take out a lot of the glute component in the squat but is that also a direct correlation to hamstring muscle recruitment aswell?

[deeepsouth_nz]

Box squats damn sure will...

Can someone please educate me, whats a box squat look like?

ds

:doh:

[poos_n_wees]

Can someone please educate me, whats a box squat look like?

OB, Swine, AK or Varven could go into more detail about these, but FWIW, these vids helped me heaps with box squat form:

[Luigi]

well im not overly fat (5'7, 80kg at 14%bf) but the glutes are just mighty large. apart from front squats, does squating with a plate under your heels help maximise quad activation or no? and i know squatting to parallel helps take out a lot of the glute component in the squat but is that also a direct correlation to hamstring muscle recruitment aswell?

hack squats are good for quads

[Old Bull]

Can someone please educate me, whats a box squat look like?

OB, Swine, AK or Varven could go into more detail about these, but FWIW, these vids helped me heaps with box squat form:

Could not get a better definition than what P&W just put up.

On a side note the 7 foot giant I think in the last clip at the end of the DE Cycles was I think 18 or 19 at that time up and coming Sub Junior.

[deeepsouth_nz]

Yeah those clips are helpful but does it not put alot of shear force across the lower back - I guess you have to really consciously activate TVA when doing them.....and you physically squeeze through your bum cheeks hard to come back to standing?!

Ive found the kneeling squat to be quite good so far but I need to find as many different ex as possible for my bum and hammies that tend to lag in size despite being pretty strong.....generally the only advice most people give is squat deep....

ds

[Old Bull]

Yeah those clips are helpful but does it not put alot of shear force across the lower back - I guess you have to really consciously activate TVA when doing them.....and you physically squeeze through your bum cheeks hard to come back to standing?!

Hey, ds

Not to many Pls activate TVAs in fact I don't think any do, Core Bracing is what is used. The shear force and load is distributed across the core, what is needed after that is Reverse Hypers, spine is some what compressed the RH opens the lumbar etc up and gets blood flowing again.

The idea is to keep tight all the way through to sitting on the box, then release the hip flexors by bringing the knees in slightly. Then push the knees out and use the glutes to get you off the box. If done properly it is hard to sit down for a while till you get use to them. What Dave said about not using the Quads is determined by the shin/knee position if it is verticle then the Quads will do all the work, the Knees have to be back to use the glutes.

Have put up 2 photos the guy in white is what most people do knees forward quads doing the work not the Glutes

Ive found the kneeling squat to be quite good so far but I need to find as many different ex as possible for my bum and hammies that tend to lag in size despite being pretty strong.....generally the only advice most people give is squat deep....

Hi Rep Kneeling and GHRs will bring them up.

OB

[deeepsouth_nz]

Thanks for the clarification OB!

ds

[Tonka]

Not to many Pls activate TVAs in fact I don't think any do, Core Bracing is what is used. The shear force and load is distributed across the core, what is needed after that is Reverse Hypers, spine is some what compressed the RH opens the lumbar etc up and gets blood flowing again.

The idea is to keep tight all the way through to sitting on the box, then release the hip flexors by bringing the knees in slightly. Then push the knees out and use the glutes to get you off the box. If done properly it is hard to sit down for a while till you get use to them. What Dave said about not using the Quads is determined by the shin/knee position if it is verticle then the Quads will do all the work, the Knees have to be back to use the glutes.

OB

Spoken like a true WS/LS disciple! :nod:

[severe]

my butt got bigger, but that was ok. It made my jeans look good.

[musclenz]

There are two styles of squats.

The first & most commonly used is the power lifting squat. The bar is further back on the traps & shoulders, the squat should be executed below parallel, the breath is held until the top of the movement & core is tight. The upper body is more inclined to be forward of centre although the head should be upright & the chest high. The feet are slightly wider than the next style. This type of squat recruits the glutes heavily in the lower portion of the lift.

The next style is the Bodybuilders Squat. The bar is higher on the traps & shoulders. The feet are closer than the Power Squat. The upper body is upright & the squat is down below parallel, but more with the body upright, but the emphasis is quickly taken off the glutes & onto the quads, outer sweep in particular, & to a lesser extent the hamstrings.

The Power Squat is typically used because you can shift more weight but if you want less ass & more quad you should get more into the BBing Squat.

You can probably Google up more on squat technique if interested.