Struggling to grow your quads even though you're squatting heavy weights? Squatting over 200 lbs, but your legs still look like Johnny Bravo? You’re not alone — and this video is for you.
IFBB Pro Hafid James delves into why your leg day might not be yielding real results and how to address the issue. It’s not just about piling more plates onto the bar — it's about form, depth, mobility, and control. In this detailed guide to building real lower-body strength and size, you’ll learn how to master the squat from the ground up.
Whether you’re a beginner learning how to squat properly or an experienced lifter struggling with quad activation, you’ll get practical, easy-to-follow guidance that will transform the way you train. From bodyweight squats to barbell back squats, James teaches you how to create progressive overload the smart way — not just with weight, but through better range of motion, proper bracing, and better movement mechanics.
He breaks down common mistakes like pushing your hips back during the ascent. You'll learn why mobility drills — especially for your ankles and hip abductors — are essential to improving your range of motion and getting into that "butt-to-ankle" squat position.
James also explains why your stance and foot positioning matter, and how everyone’s anatomy — from hip socket depth to ankle flexibility — affects the best squat technique for their body. You’ll also learn why it’s not about chasing numbers on the bar but about feeling the right muscles work, maintaining proper posture, and gradually building strength through safe, controlled reps.
If you’re tired of wasting time with quarter squats, or wondering why your glutes are getting all the work while your quads barely grow, this is the video you need to watch. James even takes you through drills and cues to improve squat mobility, protect your knees, and keep your spine safe through proper core bracing and positioning.
This isn’t just another leg day video. It’s a complete breakdown of how to squat for muscle growth, safety, and long-term progress — no matter your current level.
00:38 Work Your Squats During Squats
03:53 Squat Safety Tips
06:47 How I Would Squat
09:33 FAQ About Squats
13:14 Drills To Improve Squat Depth (Go on Youtube channel to see drills)
If you’d like a follow-along routine or a full squat mobility program, drop a comment below and we’ll make it happen.
#LegDay #Squat #Fitness #FitnessTips #Mobility #StrengthTraining
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This information is for educational purposes and is not medical advice. You should also consult your clinicians before making any changes to your medical conditions.
