>>76593045
>What about lunges?
yes they work exactly like squats - there's a reason weightlifters that do splitsquat in lifting weights (jerk portion of clean and jerk) use squat as their foundational exercise
want legs and butt like vlad, want pathological, walking, breathing, standing and being, want your entire postural balance fucked up - DO SQUATS, or lunges xD
complete legs, the legs u want:
>>76585460
>VMO (that squat atrophies) - unilateral quarter-squat with active and engaged INTERNAL HIP ROTATION i.e. the opposite of squats
this does the opposite to quad- more distal parts of muscle (closer to knee) and hits VMO like train truck
heel-hook is the one that REALLY changes things though
https://www.youtube.com/shorts/NfwtDIscQm8
i cannot overstate gastrocnemius aesthetic and helth benefits (search calves second half for more)
and it gets hamstrigs where u need them - at knee joint
>squat grows hamstrings
somewhat, but knee joint is extending in squat active phase - that is not where squat will build muscle, hamstrings grow near hip joint from squat - u are building *ball of lard* in my pants aesthetics :D
no idea why u left this one bot during your temper tantrum
