Assessing Leg vs Back Strength in the Squat | JTSstrength.com

Summary by Krater

Chad Wesley Smith and Max Aita explain how to assess and address leg strength versus back strength imbalances in the squat, discussing how strong-leg-weak-back lifters experience sticking points and how to correct them.

From the video

Answers: How do I assess and fix leg strength versus back strength imbalances in the squat?

• squat leg strength vs back strength
• identifying squat sticking points
• squat biomechanics and muscle activation
• correcting weak back in the squat
• exercises for quad vs back development

Exercises

• squat · barbell
• good morning · barbell
• deadlift · barbell
• RDL · barbell
• back raise · back raise bench
• belt squat · belt squat machine
• leg press · leg press machine
• hack squat · hack squat machine
• front squat · barbell

What it concludes

• Lifters with strong legs relative to their back come out of the hole fast but hit a high sticking point resembling running into a wall.
• Actively pushing back into the bar with the upper back helps reinforce hip and leg positioning out of the hole.
• Lifters with strong legs and a weak back should prioritize exercises like belt squats, leg presses, and hack squats to isolate quads while minimizing back loading.
• Accessory exercises like RDLs, good mornings, and back raises target low-back and hamstring strength for lifters with weaker backs.