The answer is to start to look at a wider stance.
The big thing here is that this will make your quads work and your thighs will work more.
If you’ve always been squatting in a wide stance, you need to think about using a wider stance as well. But how wide?
If you’ve already looked at squatting with wide stance, I can see you’re thinking of wide stance with a lot of weight (you’ll find out how to determine if you really are wide stance).
This is a mistake you need to avoid. You need to squat with as much weight as you’re capable of and with a wide stance the weight will naturally support you.
However, you still have to keep your core tight and keep some weight behind your knees.
That weight that’s on your quads (in the front of the knee capsule) will support you and the weight you need to squat will naturally fall on your thighs.
You need to focus on both your quads and thighs, not to mention the hips. This way you’ll be keeping your hips and glutes at the same level.
This way you’ll notice less fatigue in both your hips and low back.
Here is video I made to show how to use the hips in a wide stance. It’s a great idea to watch.
You may be wondering how a wider stance with a bigger plate has such a big difference to your performance in the squat.
Here is a brief explanation:
A narrower stance means that your thigh muscles need more work in order to work properly. The smaller your body is, the more work needed by your thighs. With a wider stance, you’re working as if your lower body was a much larger size, so you are still working in the thigh muscles (the same muscles will have a larger job). Your legs need to work the most to help support your hips. At lower body level you need a larger amount of work to move the front of your knee capsule, which will help to support the body. This will improve hip mobility and your squat depth. If you put a lot of stress on these muscles, you’re putting a load on your knees, hips, and low back, and that’s definitely not going to help your squat. The best thing you can do is to use as little stress as possible and maximize the use of your muscles.
Here’s the video showing the proper squat stance for a wide stance with
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