@charlesglass.gob: WANT TO BUILD THAT TEARDROP ABOVE YOUR KNEE? TRY THIS OLD-SCHOOL QUAD SQUAT. If your goal is to bring up the vastus medialis—the teardrop-shaped muscle on the inside of your knee—this is one of my favorite squat variations. It's also an excellent option if traditional back squats bother your lower back or shoulders. Here's how to do it: 👉 Place two weight plates under your heels. 👉 Hold a barbell behind your body with your hands at your sides. 👉 Stand with your feet about shoulder-width apart. 👉 Keep your chest up and core tight. 👉 Let your knees travel forward as you squat down under control. 👉 Push through your mid-foot and heels to stand back up. 👉 Stop just short of locking out to keep constant tension on your quads. Elevating your heels allows your knees to travel farther forward, increasing knee flexion and placing more of the workload on the quadriceps—especially the vastus medialis (VMO)—while the behind-the-body bar position reduces loading through the spine compared to a traditional back squat. Benefits of this variation: 🔥 Emphasizes the vastus medialis (teardrop). 🔥 Keeps constant tension on the quads. 🔥 Reduces stress on the lower back and shoulders. 🔥 Improves squat depth and quad activation. 🔥 Great alternative for lifters who can't comfortably back squat. Remember... Don't chase heavier weight. Chase better tension. Control the descent. Drive through your quads. And let the muscle—not momentum—do the work. 💪 Join GOB Coaching and Transform Your Body. Whether your goal is to build muscle, lose fat, or improve your physique, you'll receive personalized training, customized nutrition, weekly accountability, and access to over 800 exercise demonstrations inside the GOB Bodybuilding App. 👇 Comment the keyword below and I'll send you the right link: APP → Access the GOB Bodybuilding App with complete workouts, 800+ exercise demonstrations, and structured training programs. MEN → Apply for Men's GOB Coaching with personalized training, nutrition, and accountability. WOMEN → Apply for Women's GOB Coaching with a customized transformation plan. SUPPS → Get the link to my supplements. STORE → Shop GOB accessories, seminar

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Tuesday 25 August 2026 17:25:33 GMT