How To Squat For MAX GROWTH (Barbell, Dumbbell, Hack, Smith)

[@toddhumphrey6310]

Ask yourself, “Do your quads embarrass your entire family?”

[@satwoods4]

I was eating and he made me burn my tongue when I heard that🤣

[@jaysonmakhanlal4727]

Yes they do and my calves also

[@luptonpittman6520]

No, just me

[@Youthereogre]

@@jaysonmakhanlal4727 me too brother. me too.

[@jaysonmakhanlal4727]

@@Youthereogre sad life XD

[@leemonk384]

"Yeah..... you're numbers aren't gonna be great but your quads can't count!" That's why I love this guy.

[@sifter14]

This is honestly the best advice for beginners who feel self conscious about their numbers.

[@MintyFitOnAllSocials]

Bro, that was the GREATEST advertisement I have ever seen. 😂😂😂 You deserve all the success coming your way. Love the vids. Help me tremendously. Making so much progress, no ego muscle work. Much love.

[@rickblair5076]

That squat form you talked about last time, only coming up about 3 quarters, then going right back to the bottom, is the deal. I just did that and my quads were trashed with 25 less pounds than I usually use. Quads more fatigued, rest of body way less fatigued, is a great combination. Thanks for sharing your innovative techniques.

[@pritok6]

it's called SFR stimulus to fatigue ratio. you have better stimulus for quads with less weight so your systemic fatigue is not increased that much. and when you and 1s pause at the botom uff...

[@elizabethblakeley3257]

Seriously appreciated the education, humor + 'length' of this one..best home leg day yet! Endless respect to someone who consistently helps his followers, in every way possible.

[@_thomas1031]

I hate advertisements in vids, but even Ryan makes it fun and quick. Great job mate. Love the videos and advice.👌

[@seanholladay7915]

so good

[@johnnyblaze9158]

I never watch them. I skip all advertisements and product endorsements.

[@alang4902]

I liked the video because of this

[@shelby6622]

Good God, have you not heard of Adblock?

[@blanadeurs3527]

So happy KZbin recommended you to me. I've changed my whole perspective about training since I start watching your videos. Sincerely, thank you Ryan !

[@bjornfsteen]

I love your videos but you said one thing that hit home for me as a 51 year old in decent shape "if you can make 225 feel like 315, that's just as good." I'm going to say it's BETTER. Because over the long haul you want to be efficient and go easy on both your joints and nervous system. I do still go heavy on all my lifts, just not very often these days. Yet I still seem to get stronger, slowly but surely.

[@AMFX9]

Man, I miss the gym. I’ll never take it for granted again.

[@vincec727]

I got used to my home workouts. I go to gym once a week.

[@Healthyfit_77]

I’ve worked my legs for many years with few results I have good knowledge but after watching him the simple stuffs that we don’t do or skip trying to go heavy instead makes a huge difference, I love his videos, great tips, I’m going to try all! I dream with great legs. Thank you Ryan

[@markosvarelas769]

I think many of us would be interested in a full day of eating. Continue with the great videos,much respect from Europe.

[@rookendgame]

He does 10 vegan pea shakes a day and other supplements for growth

[@yosephmayfield8]

I was going to ask, only thing I know is he’s vegan

[@davidevans616]

@@rookendgame Well, RIP to my toilet if I tried that 😳

[@MAGAMAN]

@@yosephmayfield8 He's not vegan or he's not natty. You can't build muscle as a vegan. Edit: If he's not natty, then he's still not vegan because steroids and HGH are not vegan.

[@yosephmayfield8]

@@MAGAMAN i can only go off what he’s said. I hear lots of ppl are vegan bodybuilders these days. Now natty idk.

[@markl6106]

I am 66 years old and I am finally getting into legs . been working out going on 4 years now. Looking at your videos I love them. You are funny and right on. Thanks for the heads up on what to do .I have big problems on my back but you gave me hope .I live in fuck up california. Again thanks for your help.

[@evilazza14]

Ryans perfecting his t-bagging skills

[@agnishray5702]

Your videos are getting so much better , the quality was always high but you seem a lot more comfortable on camera and you say the jokes with a straight face making it that much better

[@Abouttogoaway]

I tried all of your bicep advice this morning at the gym.....EXCELLENT! You are my “go to guy” for my gym advice, thanks

[@kvrsubbarao1]

I am learning a lot from you. Am 56 year old and started going Gym after crossing 50. Before watching your videos I did not know how to grow my quads. I also did not wanted do the squats with too heavy because of problems with my lower back. Learned a lot from you now I feel that my quads started growing really growing. It is bloody working Ryan

[@kenbryan5116]

I thank you because I have watched so many squat videos and yours have actually helped me build a set of quads my family is proud of.

[@WrinklyTraveller]

Just love these no-bullshit videos. Unfortunately my quads embarrass my entire city, not just my family. Thanks for these videos mate.

[@77chaotik]

Ryan supposedly using his 'package' as a stand or support mechanism while he was leaning forward or pushing himself off the floor was hilarious. These videos are educational and comical! 🤣👌💪

[@WolfStreak]

Supposedly? Na, that was legit.

[@gainsoncamera2815]

I could watch these purely for entertainment 😂🔥

[@supertrooper123fox]

Gains On Camera i already do

[@AH-zf5on]

@@FitLabb ed ad ?

[@dank2820]

I watch him purely for entertainment

[@jorgeandrew]

And what's the problem??? 🤔 😖 🤦‍♂️

[@CkPari_]

💯

[@stamatisvragas7720]

Guys, even if you dont feel like liking this video, do it, I think he gains extra money if he gets many likes on a sponsored video Let's make his day by tapping on our screens

[@augustljungdell3302]

@@brewhaha515 IT DOES NOOOOOT

[@jimr4319]

Out of all the trainers I've seen, Mr.Humiston is by far the most earthy, smart and entertaining. Big props for him.

[@ggilestate]

I like the way he just threw the Ad in there. He is so good at showing these butt kicking exercises and funny that he makes watching the ad a 100% non issue. I just had to subscribe! I Hope he can please show shoulder exercises next!

[@nathannellis6516]

Actually had to come back to this video for the breakdown again. Injuries from the army leaves me limited but worked on form with no weight and finally achieved breaking the plane 4 months ago. Something felt off the last 2 wks so came back here😬. Thanks again

[@Sugarshack22]

Ryan, of all your videos this has got to be one of the most informative and my personal favorite. After L4/L5 surgery (quite a while ago) I now really feel safe to fully use squats to get my lower half back in major shape. I was using the leg press machine as my major exercise for building my quads and not loading the spine. Actually, could you do a video on protecting the spine while doing leg exersises? This made my day...thanks man!

[@acjitsu]

Probably best not to do them. Lots of pressure on your lower back unless you're using very limited range of motion. I've had an L5/S1 fusion; don't want any more fusion surgeries. Much better off with DB Squats. IMO.

[@daviddunnigan8202]

Ryan is great...”I don’t care how you feel” is exactly how real and competent coaches communicate.

[@shifuironbuddha4741]

Dude you literally just became my favorite fitness channel, even though I don’t have it that E.D. Promo was hilarious. 😂 And you know your shit. Thx bro.

[@TheBigman9283]

This guy is slowly becoming my favourite fitness vlogger

[@bensacc]

"your quads can't count" was the nugget of truth I really needed to hear.

[@dwrod24]

Just discovered this dude!!! Absolutely love the content..... the paid ad is the best I have seen.... the kickstand 😂😂😂😂 but also the professionalism of what he is trying to get across is flawless... he figured this thing out!!!

[@goldenera4ever]

Ryan is just a dude I'd like to hang with for a day.

[@agnesmcfarlane]

I just love this guy, but like a lot of people i dont like ads during the videos, but just look at his quads or biceps and im distracted 😊 I particularly enjoy the leg workouts, im trying to grow my quads and have picked up a few good exercises which i now incorporate into my leg workouts - great advice Ryan

[@hueynguyen85]

I've just started watching your videos and man, I'm so happy to have stumbled across your channel! Down right some of the best training information one could wish for! Thanks so much for all the awesome content.

[@yosephmayfield8]

That picture is everything, plus the last leg video he did really showed me I had a lot of weaknesses

[@RobertHarris13]

I really enjoy Ryan’s workout, looks amazing and routine are easy to perform in my home gym... great job Ryan👍🏾💯

[@mikahundin]

The key difference between **high bar** and **low bar squats** lies in the bar placement on the back, which affects the muscles targeted, body mechanics, and overall movement. ### **High Bar Squats**: - **Bar Placement**: The barbell is placed on top of the trapezius muscles (upper back, just below the neck). - **Torso Position**: The lifter maintains a more upright torso throughout the movement. - **Muscles Targeted**: This squat variation emphasizes the **quads** (front of the thighs), as well as the glutes and hamstrings to a lesser extent. - **Range of Motion**: High bar squats typically allow for a deeper range of motion (deeper squats), which leads to more knee bend. - **Load Distribution**: Since the torso is more vertical, the load is more focused on the quads and knees. - **Common Use**: It is popular in **Olympic weightlifting** and is ideal for building quad strength and general athletic performance. ### **Low Bar Squats**: - **Bar Placement**: The barbell sits lower on the back, across the **rear deltoids** and just below the shoulder blades (lower traps). - **Torso Position**: The lifter leans forward slightly more compared to the high bar squat, with a more horizontal torso angle. - **Muscles Targeted**: This squat variation shifts the emphasis to the **glutes**, **hamstrings**, and lower back, with less focus on the quads. - **Range of Motion**: The lean-forward position typically reduces the range of motion, and the squat may not go as deep as with high bar squats. - **Load Distribution**: The forward lean places more of the load on the hips and posterior chain (glutes, hamstrings). - **Common Use**: Low bar squats are favored in **powerlifting**, where the goal is to lift the most weight possible. The forward lean allows lifters to use heavier weights by distributing the load more evenly across the body. ### In Summary: - **High bar squats** focus on the quads with a more upright torso and deeper range of motion. - **Low bar squats** target the posterior chain (glutes and hamstrings) with a forward lean and allow for heavier weights with less quad involvement.

[@joshfreeman5488]

2:20 I do this exercise daily, When I'm feeling amped I can even lift the misses off of me when the kids run in. 💪

[@BoatDoc98]

You are by far my favorite KZbin gym-rat guru. Entertaining and your bumper music is awesome 👌

[@Taste01RL]

That ad killed me. You're right, I do need a kickstand.

[@joshmonagustin7819]

I love to see the growth of your channel. I love watching your videos and learning from them since around 50k subs. Keep it up!

[@dwaynegrobinson4125]

"How cool would it be to have a kick stand?" Literally chuckled out loud.

[@Rt5sportsrecovery]

Hey hey, I’m sure you’ve heard all the compliments before.......... but duck me your videos are bang on. Simple, quick, dry, honest, very very good 👏👏. I’m a sports massage therapist, handing out corrective exercise and all that jazz in the UK. From watching loads of videos on KZbin and seeing videos that don’t quite hit the mark due to, pace, communication, editing and most importantly the ‘message’. I just wanted to reach out and say good job 💪. I’m subscribed and forever hooked buddy, thanks for being f&£king cool 🤙. Rich

[@areyoutheregoditsmedave]

My quads are my mother’s biggest disappointment.

[@Beantown85]

Same And my claves never grew. Ryan would be very disappointed I know I am I used to cry myself to sleep.

[@Mchalandme]

Ryan is the best. Funny, knowledgeable, and a beast. You make watching workout videos funny and immediately hyped to go. Thanks for the videos, Ryan.

[@jswplant9086]

Is it just me, or has Ryan started adding in more comedy into his videos recently? I love it, really improves the accessibility of the teaching ♥️👍🏻

[@frankfun10]

Out of all the fitness channels, I have to say that this is the one I identify the most with. Thanks for the good content.

[@macraeolinger]

His legs make me angry because, well, my quads embarrass my family.

[@HurricaneGaming509]

Get on TRT and HGH. He's on steroids

[@Kurtiswayne91]

Bro. You’re the king of short, quick, easy, straight to the point content but we all want more! 😂 you’re shit is so solid man make it 10 minutes we don’t care

[@travisfreeman1873]

When is the full weekly routine coming??

[@LiamHeadFace]

I've learnt more from two of your videos than I have with PTs or asking people questions, savage video 💪

[@heyheytaytay]

2:28 LMAO Also, the LAST thing I need right now is some viagra. Quarantine got me horn crazy with steel loafs between my legs....

[@darylfields]

This guy is entertaining as he'll and straight to the point

[@mr.nc-stand-upvlogs4458]

Bro...you're comedy gold!!! 🤣🤣🤣🤣🤣 I spat out my freakin water laughing so hard lol

[@adamvanseters6196]

I always do leg extensions, leg curls and then calf raises. All nice and light but not too light and moderate rep range too. Get everything warmed up

[@cooper1700]

Oh I’ve got quads that embarrass my whole family alright. Because theirs look so small in comparison WOOOO GOT EM

[@zgucanin]

Just realize that Ryan isn't blinking 😳😳

[@mikahundin]

Here is a detailed list of all the squat variations and tips discussed in the video, organized from most recommended to least, with timestamps: ### 1. **High Bar Squats (Most Recommended for Quad Growth)** - **Timestamp**: (00:00-00:52) - **Details**: High bar squats are highlighted as the best for quad growth, even though they can be tough on the knees, especially for beginners. The key is to prime the knees with other exercises first and then incorporate high bar squats later in the workout to maximize quad damage. - **Tip**: Make lighter weights (e.g., 225 lbs) feel heavier (e.g., 315 lbs) to create more quad stress. ### 2. **Hack Squats (Highly Recommended for Quads and Flexibility)** - **Timestamp**: (03:00-04:10) - **Details**: Hack squats are praised for isolating the quads and helping improve ankle flexibility. The positioning allows for better form and makes it easier to work the quads without other muscles compensating. - **Tip**: Place your feet lower on the platform to stress ankle mobility while focusing on driving through the heels to engage the quads. ### 3. **Low Bar Squats (Recommended for Glutes and Inner Thighs)** - **Timestamp**: (00:52-01:14) - **Details**: Low bar squats are recommended for those needing more glute and inner thigh development. It’s easier on the knees and allows for a heavier load to be lifted safely as long as proper form is maintained. - **Tip**: Shift the knees back and load the hips for better glute engagement. These squats are great for implementing pause reps. ### 4. **Smith Machine Squats - Glute Variation (Recommended for Glutes)** - **Timestamp**: (04:49-05:09) - **Details**: The Smith machine allows for better glute focus by walking the feet forward and maintaining a backward lean during the squat. This setup reduces spinal pressure and isolates the glutes more effectively. - **Tip**: Keep knees pushed out and perform partial reps at the bottom for maximum glute activation. ### 5. **Smith Machine Squats - Quad Variation** - **Timestamp**: (05:09-05:29) - **Details**: For targeting quads, the feet should be placed close together, and the movement should be slow and controlled. The knees should track over the toes. - **Tip**: If ankle flexibility is an issue, place weights (5, 10, or 25 lbs) under the heels for assistance. ### 6. **Dumbbell Squats (Recommended for Quads and Ankle Mobility)** - **Timestamp**: (06:15-07:09) - **Details**: Dumbbell squats are favored for being more manageable and comfortable compared to barbell front squats. By placing heels on a dumbbell, it eliminates ankle mobility issues and focuses the pressure on the quads. - **Tip**: Treat the movement like a front squat and focus on not coming all the way up to maintain constant tension on the quads. ### 7. **Low Bar Squats with Pause Reps (Recommended for Form Correction)** - **Timestamp**: (01:14-01:48) - **Details**: Low bar squats are recommended for correcting knee collapse issues by focusing on driving the knees out during the movement. Pausing at the bottom increases glute activation and helps strengthen form. - **Tip**: Use these squats to address knee tracking and collapse by consciously pushing knees outward. ### 8. **Dumbbell Front Squats (Less Recommended)** - **Timestamp**: (06:15-06:35) - **Details**: Dumbbell front squats are mentioned but not highly recommended due to inefficiency in holding the dumbbells, especially compared to other squat variations. The movement mimics a sumo deadlift more than a squat. - **Tip**: Avoid heavy dumbbell front squats; they don't offer much benefit compared to other options. ### 9. **Barbell Front Squats (Least Recommended)** - **Timestamp**: (06:15-06:35) - **Details**: The creator discourages barbell front squats because of the discomfort and inefficiency involved in holding the barbell in front of the body. They prefer dumbbell squats as a more effective and safer alternative. - **Tip**: If you're looking for quad focus, it's better to stick to dumbbells or other squat variations rather than barbell front squats. ### Summary: - **Most Recommended**: High bar squats, hack squats, low bar squats, Smith machine (glute-focused). - **Moderately Recommended**: Smith machine (quad-focused), dumbbell squats. - **Less Recommended**: Dumbbell front squats, barbell front squats.

[@julianunderwood6615]

" Broken glass soreness!!??"... 🥺🥺🥺🥺 " Auto erotic asphyxiation??" 🤣🤣🤣🤣

[@WizzyWhipitWonderful]

Thanks Ryan! This is another segment I can really put to great use.

[@chetansrivastava618]

That’s pretty much the best sponsor segment I’ve seen haha

[@nomercy8989]

I fast forwarded it :( Video is to long with it

[@bradlambert7039]

ROM should be discussed with some of these. Max ROM for these lifts will vary from person to person (regardless of whether or not they are using proper form... these are not one size fits all). Several of these, depending on someone's skeletal structure / hips can put some one at risk for / or significantly aggravate hip impingement. This is particularly the case when doing wide stance / low bar (which I've done for many many years). Regardless, nice job on showing the variation in these. I think one thing to really discuss would be supporting these lifts with a significant amount of hamstring and probably more importantly, hip abductor work. For those on the thread wondering credentials - I have a PhD in kinesiology, am a certified collegiate strength and conditioning coach, and run a human performance lab where we study biomechanics, human performance, and orthopedic rehab.

[@dard4642]

I've tried ED medication but every time I would trip and fall forward I would end up pole vaulting across the street.

[@m.w.b.6447]

Ryan you continue to be an inspiration! Your openness about E.D. Brilliant.

[@1984musicman]

"I actually have to switch cameras because I've been here so long" 😂

[@MrMostin67]

Loving the straight faced comedy in all your videos but this got me belly laughing. Your a top bloke Ryan and thanks for helping us through this crazy time. Keep growing 👍

[@mrlogan2341]

Back in the gym💪

[@Hunter-mw7xt]

I am constantly educated and entertained by your videos bro. Keep up the good work!

[@stamatisvragas7720]

4:15 time to brag, I can have my heels on the wall and squat down with my butt fully touching the wall the whole time and touch the floor with my hands, I don't really train ankle flexibility except when I squat really low, It's genetics I guess

[@Youthereogre]

Do you have short femurs?

[@miriamramos1831]

Ryan I love your videos. My only request would be to give an idea of how many sets to do and/or do you just go to failure with each set?

[@thomasdussault1132]

More gym videos because some people like me have a home gym.

[@alexisbeltran7110]

Now if only a gym were open to do this. SUGGESTION, resistance band workouts and bodyweight workouts is something we are all searching so maybe upload more vids like that?

[@darkmatter2632]

I’ll take “Your favorite exercises in the gym” for 500 Alex.

[@erotzoll]

First time I have seen anyone provide a plausible reason to use a Smith Machine. Excellent

[@Azazel_88]

Ur lucky to have tree trunk legs! I bet if u went months without training them, they'd still be big lol

[@pikachupower5844]

When he said "I don't care you feel" I instantly sub'd. Thanks for the content.

[@coffeebupper834]

Can you do an amazing butt series? NFL player style. I want my butt cheeks and thighs to slay people. I don't want to do those lame women's workouts. Thank you love you!❤🤠

[@BW-uq7tw]

I’m an experienced lifter but your content is always so good and refreshing 🔥 , really good hacks that brings back they good pain!

[@DenDens503]

One of the best fitness channels on right now. Your going to blow up💣💥

[@kingjames4441]

Ryan I noticed your dark best humor was light if any when you have this sponsor? I 😘 ve you either way, thank you for changing my body growth experience, you changed my life

[@mxg709]

Just discovered this guy a few weeks ago but man his vids are great motivators

[@jackmcallister9538]

Your content is thorough and spot on! A whole new perspective on training while quarantined! Keep it up...your humor gets better with each vid! (Quads embarrassing entire family) Now how about if you have bad knees? Thx

[@lighthackerslimited]

HUGE thank you for posting this Ryan. Perfect explanation to why you advise these exercises and the form breakdown you master.. impeccable! Leg day could be my saving grace from now on.

[@arrowphillips6902]

Lol....At 43 years old I totally feel you on the ED well until I got my hormones in check now I’m all good. New to the channel but one of my favorites. Straight to the point, no bull, tons grate information. Definitely learn something new every episode. Thanks

[@jeanettegarcia7954]

Ryan you always make my quads burn just by watching these!!!

[@hughbo52]

You gotta love a guy that just doesn't give a shit about matching socks...it's all about matching muscles.

[@TheMaazTube]

Always interesting and mildly hilarious - among best instructional videos out there. Will try the dumbell variation front squat.

[@autisticplane8066]

The absolute best fitness video, this powerlifter has ever watched.

[@justjacqueline2004]

One of your best,to the point and succinct.

[@MrRolflorenz]

Hi Ryan, LOVE your exercises, so clear and concise , PLEASE can you publish a book for men over 50-60 and how we can use these exercise, how many reps etc...im 60 and turning to flab and really want to try get back into a better shape especially legs, thighs , butt etc huge thanks best wishes Rolf

[@larrenzzoamos9753]

This is my first video watching you, you earned yourself a new subscriber buddy.

[@Bf3Pumba9887i]

Ryan the only guy to make ED funny but with a serous undertone

[@drecula25]

Roman needs to be paying this guy half of what they earn.. that presentation was epic

[@yourdriven5365]

Great vid I’m just coming off patella tendernites for a year sorry for the spelling Now it’s smash leg time I’m a little too heavy But I will be adding these different movements To my leg routine. Thanks from oz🇦🇺

[@karenk3458]

Thank you I need the gym too myself to do these moves, but I will try momentarily. I didn’t realize you don’t need to come all the way up when squatting I guess to keep the constant pressure for lack of a better word.

[@grimmjow0106]

Great job Ryan, Thanks for the exercises and advice as always

[@thadiuspickle-stick6962]

Sense of humor is amazing.🤘

[@jordanelliott8685]

Ive found it better by doing small half movements with light weight puts more strain on any muscle ive gained muscle and strength within a week thanks Ryan

[@futureDrNLB]

You got me up here researching LOL. I have looked at this nine times and I think I am ready to put this into my leg workout.

[@thedadgeek4793]

You’re funny af and this video helped me up my squat by 100lbs just by doing what you said in the video.

[@jimiwikmanofficial]

Awesome. I grew an inch on my quads just from watching this :) The pain is real, and the connection is awesome!