If your hips rise faster than your shoulders, forcing you into a slow "good morning" squat, you may have relatively weak legs compared to your back strength. This issue stems from insufficient quad strength, leading to inefficient movement mechanics and missed lifts. Here’s how to identify and fix this imbalance.
1. Identifying Weak Leg Mechanics
A lifter with weak legs relative to back strength often shows:
Knees shifting backward out of the hole, transferring load from the quads to the lower back.
A squat-to-deadlift ratio skewed towards a much stronger deadlift (based on Greg Nuckols’ data analysis).
A slow, grinding lift after an initial strong hip drive, relying on the lower back to complete the squat.
If these signs apply to you, your quads need to get stronger.
2. Strengthen the Legs Without Overloading the Back
To correct this imbalance, prioritize quad-focused movements that minimize lower back involvement.
Belt Squats
Best for: Maximizing quad development while removing back engagement.
How to use them: Perform high-rep sets (10-20 reps) after your primary squat work.
Coaching cue: Keep the belt low on your hips to maintain an upright torso and keep pressure on the quads.
Leg Press & Hack Squats
Best for: Quad hypertrophy without fatiguing the posterior chain.
How to use them: 8-25 reps per set, focusing on full range of motion and quad-dominant positioning.
Foot Positioning Tip: Adjust to maximize quad tension without knee discomfort.
Unilateral Work (Lunges, Step-Ups, Split Squats)
Best for: Developing single-leg strength and stability.
How to use them: Perform 8-20 reps per leg with moderate weight.
Why it works: Limits lower back involvement while forcing quads to take over.
3. Reinforce Better Squat Mechanics
Lifters with strong backs often let their knees shift backward too early, reducing quad activation. To fix this:
Keep Your Knees Forward Out of the Hole
Prevents the back from taking over too soon.
Allows quads to do their job in the deep squat position.
Use Squat Pillar Techniques
Review Squat Pillar #4 (Feet & Knees) for optimal knee positioning.
Maintain Full-Foot Pressure
Avoid shifting weight too far back on the heels—focus on even pressure through the foot.
Fixing Weak Legs in the Squat: Summary
Strengthen the quads directly: Use belt squats, hack squats, leg press, and unilateral work.
Reinforce better squat mechanics: Keep your knees forward out of the hole.
Balance foot pressure: Avoid excessive weight shift onto the heels.
By incorporating these strategies, you’ll build stronger legs, improve your squat-to-deadlift balance, and maintain better positioning throughout the lift.