I've read that squats and lunges are primarily Hamstring/Glute exercises. But I tend to feel them much more in my quads. Is this indicative of a form issue, or an imbalance in the strength of my quads vs hamstrings?
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The barbell squat is primarily a quadricep exercise. Secondary muscle groups include glutes, hamstrings, lower back, and even abs.
The best way to target your quads during a barbell squat is to keep your feet at shoulder width with your toes pointing out a little bit to avoid putting unnecessary pressure on your knees.
If you want to activate your glutes and hamstrings, take a wider stance and perform a deeper squat (to parallel or just below). I wouldn't recommend going any lower than that until your know that your form is really nailed down. Performing a full squat (hamstrings touching your calves) with improper form can put a lot of strain on your knees.
Lunges usually activate your glutes a lot more than a standard barbell squat, but it depends on how you perform them. If you're not feeling glute activation and you want to feel it more, there are two things you can experiment with:
If you are really looking into building your hamstrings and glutes though, you should look into performing Romanian Deadlifts.
Shorter stride lunges actually work the hip/glutes more.It is a common,broscience miscoception that a wider stride targets the glutes more.Thats nonsense.A shorter stride lunge involves far more biomechanical involvement of the hips and glutes.