Quadriceps Function

The quadriceps, or “quads,” are a group of four muscles located at the front of the thigh. They are responsible for extending the knee joint away from the body’s midline and flexing the hip joint toward the torso. Key exercises for targeting the quads include back squats and leg extensions.

In a barbell back squat, other major muscle groups also contribute significantly to the movement. These include the erector spinae, hamstrings, glutes, abdominals, and rhomboids. Before diving into squat technique, it’s important to briefly understand how these muscles support and stabilize the body throughout the lift.

Supporting Muscles in the Squat

Erector Spinae Function
The erector spinae muscles help maintain a straight, flat back and support spinal neutrality by extending and rotating the spine.
Hamstring Function
The hamstrings flex the knee toward the body’s midline during the descent of the squat. They act as a “braking” muscle to control the downward phase.
Glute Function
The glutes extend the hips and assist in the upward phase of the squat by pushing the body away from the floor. While they don’t initiate the squat, the glutes are heavily engaged, especially during the eccentric (lowering) phase when they stretch and lengthen—hence the familiar “butt burn” after high-rep sets.
Abdominal Function
The abdominals stabilize and support the core, helping maintain trunk rigidity and spinal alignment.
Rhomboid Function
The rhomboids retract the shoulder blades during both upward and downward movements, aiding upper body posture and barbell stability.

Barbell Back Squats: Joint Alignment and Body Position

Start by placing the barbell across your upper traps, just above the rear shoulders. Grip the bar with your hands placed comfortably between your body and the rack hooks. If you have tight shoulders or elbow tendons, you might benefit from holding the bar closer to the ends after unracking.

Step back from the rack and position your feet in your preferred stance. I personally use a narrow or hip-width stance when squatting with moderate weight for higher reps (around 15) to emphasize the quadriceps. For heavier weights and lower reps (5 to 10), I widen my stance slightly to engage the hips more. Foot placement is subjective and should feel stable and natural to your build.

A common piece of advice—“never let your knees pass your toes”—is often misunderstood. This notion stems from a study in the late 1970s and has since become widespread fitness folklore. The truth is, it’s not inherently dangerous for your knees to travel past your toes. The real risk comes from letting your torso lean too far forward, which can strain the lower back. Proper weight distribution is key.

As an ectomorph with long limbs and a short torso, I need to work harder to reach full squat depth. Despite this anatomical challenge, squats have been my favorite exercise (next to deadlifts) for over 45 years. My knees have consistently traveled beyond my toes without issue—because my form and weight distribution are dialed in.

Keep your heels firmly planted throughout the movement. Push through your heels on both the descent and the ascent to avoid shifting weight forward onto your toes. Engage your chest, brace your core, and activate your erector spinae to keep your spine in a neutral position.

Squat Range of Motion (ROM) and Technique

Lower yourself into a parallel or slightly above-parallel squat while maintaining alignment through the kinetic chain—feet, ankles, knees, and hips. As you rise, drive your upper body upward and backward while extending your hips and knees forward into a strong, but not locked-out, position. This maintains muscle tension and spinal integrity.

Throughout the squat, ensure your knees track over your toes to avoid “caving in.” Knee valgus (inward collapse) is usually caused by weak abductors on the outer thighs. If you notice this happening, correct it immediately to prevent potential injury. At minimum, stay focused on keeping the knees aligned and open throughout the entire movement.

3-Set Reverse Pyramid Training Benefits

Reverse pyramid training (RPT) is a strength training technique where you start with the heaviest weight for fewer reps, then reduce the weight and increase the reps across subsequent sets. A 3-set reverse pyramid squat provides several specific benefits, especially when applied to squats:

Key Benefits of a 3-Set Reverse Pyramid Squat Routine

1. Max Strength First (While Fresh)

First set is the heaviest (e.g., 4–8 reps)
You’re strongest at the start of a workout, so you can lift heavier and activate high-threshold motor units (muscle fibers most responsible for strength gains).
Ideal for building maximal strength and power.

2. Progressive Fatigue = Hypertrophy

Each set gets slightly lighter, allowing you to do more reps under fatigue (e.g., 8-12, 12-15, 15-20).
This approach hits multiple rep ranges in one session—supporting both strength and muscle growth (hypertrophy).
Builds endurance in stabilizing muscles as the sets progress.

3. Volume + Intensity Balance

RPT gives you high-intensity work in the beginning and high-volume work at the end.
This helps avoid burnout while maximizing training efficiency in fewer total sets than straight-set training.

4. Mental and Physical Focus

Knowing the weight decreases each set can help you stay mentally engaged, since you’re not going heavier as you fatigue.
Encourages controlled tempo and better form under moderate loads in later sets.

5. Greater Caloric Burn & Conditioning

Because later sets have more reps under fatigue, this can elevate metabolic demand, making it more effective for fat loss when combined with a proper diet.

Reverse Pyramid Training is Best

For intermediate to advanced lifters
For lifters wanting both strength and size gains
For people short on time but needing high-efficiency training