Close Stance Squat: Target Your Quads, Glutes, and More! – Fitness Volt
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Dec 10, 2021
fitnessvolt.com
Anderson Front Squats: Pure concentric power, no cheating allowed 💪 Starting from a dead stop at the bottom eliminates the bounce. No stretch reflex. No momentum. Just your muscles doing 100% of the work to stand that weight up. This is how you build explosive strength from your weakest position. The Protocol: 5 Sets × 10 Reps • Pins set at bottom squat position • Complete dead stop between each rep • Build load every set • Rest 2 minutes between sets Why This Works: Removing the eccentric phas
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Banded Sissy Squats → Tempo Back Squats: Pure quad destruction 🔥 This superset pre-exhausts your quads, then immediately loads them with tempo work. The Protocol: 4 sets of: • 30 Banded Sissy Squats • 12 Tempo Back Squats (3-sec down, 3-sec up) • Rest 2 minutes between sets Why This Works: Sissy squats isolate your quads with constant band tension – no hamstring or glute help. By rep 20, your quads are screaming. Then you hit tempo back squats where every rep takes 6 seconds of pure time under
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