Quads
Decline Squat
The Decline Squat is a strength exercise with no equipment for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 22%, quads (vastus medialis) 18% and gluteus maximus 14%.
How to do it
- Stand on a slant board facing down the slope with your heels on the high end.
- Set your feet hip-width apart and stretch your arms out in front for balance.
- Keep your torso upright and brace your core.
- Bend your knees forward over your toes and squat down until your thighs are about parallel.
- Push through your whole foot and stand back up.
Tips
- Keep the torso tall so the front of the thighs does most of the work.
- Move slowly on the way down.
Common mistakes
- Leaning forward and pushing the hips back.
- Letting the knees drift inward.
- Rising onto the toes at the bottom.
Muscles worked by the Decline Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees further forward shifts work to the quads. Upright torso on a slant board: little back demand. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Decline Squat alternatives
Different equipment
- Smith Machine Hack Squat (Feet Forward)
- Hack Squat
- Pendulum Squat
- Power Squat Machine
- Reverse Hack Squat
- Super Squat Machine
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Decline Squat work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, adductors and quads (rectus femoris) assist.
Is the Decline Squat good for beginners?
Yes. The Decline Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Decline Squat?
For example the Smith Machine Hack Squat (Feet Forward), Hack Squat and Pendulum Squat. They train mostly the same muscles, some with different equipment.
How do you make the Decline Squat harder?
Add weight or reps, or move on to the Double Kettlebell Front Squat and Dumbbell Front Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.