@australianstrengthcoach: Most people think a squat is just… a squat. Sit down, stand up, repeat. But if your goal is to build quads, glutes, or simply squat the most weight possible, your body position should change. In this video, @dinnyj demonstrates 3 different squat patterns to show you exactly how we can position the body to target different outcomes. The key concept here is understanding moment arms. A moment arm is the distance between the line of force, and the main acting joint. The longer the moment arm, the harder the muscles around that joint have to work. Want to target the quads? Stay more upright, allow the knees to travel forward, minimise the hip moment arm and increase the knee moment arm. This places more demand on the quadriceps. Want to target the glutes? Bring the feet in closer, push the hips further back, increase the hip moment arm and reduce the knee moment arm. This shifts more demand toward the glutes and posterior chain. Want to squat the most weight possible? This is where things get interesting. Many people automatically assume a low bar squat is purely hip dominant. But the way I like to coach it is different. I use a low bar position while also opening the hips to reduce moment arms at both the hips and knees. The goal is to spread the load more evenly across the joints and maximise leverage to move the most weight possible. There is no universally “best” squat. There is only the best squat for your goal.

Sebastian Oreb

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Region: AU

Wednesday 10 June 2026 00:38:10 GMT