Quads Sore After Squats? You’re Doing Them Wrong (Fix & Soreness Remedy)

Are your quads sore after squats? Is this a good thing or bad thing? Shouldn’t your glutes be sore as well?¹

There are several reasons your quads could be sore after squatting, things like lactic acid build up, delayed onset muscle soreness (DOMS), a strained muscle that may be an early sign of an injury, or you might be doing them wrong — or at least the wrong variation. 

Squats can be done in many ways and some variations actually emphasize the quads more, while others emphasize the glutes more so.

For example, high bar squats are more likely to make your quads sore than low bar squats. The same lies true for narrow stance vs wide stance squats, and heels raised vs flat feet squats.

Much of this is due to a change in lever arms and this image provides an illustrated example. With this in mind, we’ll review several variations that emphasize the quads, which ones take some load off of the quads. 

Additionally, we’ll go over why lactic acid builds up, more specifics about DOMS, possible injuries that may arise, squat alternatives to squatting when you’re sore, remedies, and how to fix each one of these so you can squat without feeling like your quads are going to explode or fall off. 

Why Are My Quads Sore After Squats? Why Are My Legs Sore After Squats?

The cause of sore quads after squats may be hard to pinpoint whether it is an injury or the typical type of soreness that can be expected from an intense workout. However, there are some common reasons that makes legs sore after squats and they include:

• Delayed onset muscle soreness (DOMS) which is the most common issue
• Fatigue as a result of moving heavy weight
• Improper form and technique
• Using a squat variation that recruits the quads heavily
• Lactic acid build up
• The quads are the primary movers and are therefore susceptible to soreness

Whatever the reason may be, it is imperative that lifters uphold good form and technique throughout the entire squat movement to properly engage and recruit all the muscles that should be involved. This ensures that each muscle group is doing its part and there is no over reliance on certain muscles over the others—for example, not engaging the glutes enough at the expense of the quads.

In this way, efficient back squats are executed bringing massive gains while preventing chronic soreness and injury in the long run.

Certain Squat Variation Emphasizes the Quads More Than Others

There are some squat variations that recruit the quads more than others, these include narrow stance squats and high bar squats:

Source: Aleksei Isachenko via Canva.com²

• Narrow Stance Squats—These are performed with feet shoulder width apart or sometimes narrower, engaging the quads intensely, especially at the lower part of the movement.
• Bulgarian Split Squats—This is a unilateral movement that places the legs in a split position and highly engages the quads.
• High Bar Squats—The barbell is placed in a high position on the traps across the shoulders resulting in less stress on the back but heavily activating the quads which makes them so sore after squats.
• Front Squats—Front squats have the barbell resting on a shelf created by the clavicles and they zone in on the front of the body emphasizing the quads and upper back.
• SSB Squats—The SSB results in the barbell being in a high position which places extra strain on the quads and the mid/upper back.
• Pistol Squats—These use a single leg to squat deeply and rely intensely on the quads.
• Goblet Squats—Similarly to a front squat, a lifter holds the weight (dumbbell or kettlebell) to the chest emphasizing the quads.

How To Fix (The Solution): Oftentimes, sore quads are a result of weak quads. Rather than shying away from these quads intensive variations, lifters should include them into a regimen to build quad strength.

Improper Form or Technique

Lifters who are constantly experiencing soreness in the quads should pay attention to their squat technique—that is if they are mirroring the variations aforementioned; for example, a narrow stance and/or having a high bar placement.

These variations tend to recruit the quads more intensely than others.

Therefore, gym goers experiencing this issue should look to make some adjustments to their technique in several ways including a wider stance and altering the bar position.

• Widening the Stance—A wider stance will engage the glutes more particularly at the bottom phase of the squat which is a significant muscle group, being the largest and one of the most powerful muscles in the human body.³ This takes pressure off the quads so that they don’t bear the brunt of the load.
• Bar Position—The difference between a high bar vs low bar squat is the bar position which has the barbell sitting on the traps resulting in the lifter having a more upright torso to allow the weight to be centered which highly engages the quads. By keeping the bar lower on the rear delts as in a low bar squat, it will require the lifter to lean forward to keep the weight centered—this adjustment will recruit the glutes more.⁴

How To Fix (The Solution): Either widen the stance to having the feet placed 1.5-2 times hip width with toes pointed slightly outward and/or lower barbell to the rear delts to recruit the glutes more to assist the quads.

Lactic Acid Build-Up 

Lactic acid build up has long been blamed for muscle soreness after a workout—this known as DOMS to be delved into below; however, research has proved otherwise.⁵ Lactic acid (lactate) is produced as a byproduct by the body during high intensity workout which builds up in the muscle and eventually passes into the bloodstream. 

This eventually leads to a lactic acid build up in the muscles since it is being produced faster than the body can break it down during long intense workouts. As a result of this build up, there will be a burning sensation which causes soreness in the quads during the workout.

When lactic acid builds up in the muscle, it also becomes a major cause of decline in muscle power as it causes a diminished CNS drive to muscle.⁶

How To Fix (The Solution): Lactic acid dissipates as soon as the session is over, as the lactic acid levels return to normal.

Delayed Onset Muscle Soreness (DOMS) Can Make Your Quads Sore Days After Squatting 

DOMS in quads unlike lactic acid build up is a type of soreness that occurs after the workout and not during the workout. It occurs as a result of the lifter placing loads on the muscles (quads) which they are not accustomed to handling and typically develops 12-24 hours after exercising and produces the most intense pain 24-72 hours after squatting.⁵

The cause of this soreness is attributed to the muscles repairing the micro tears that developed during the exercise. DOMS is the primary reason why your legs are so sore from squats that you can’t walk with ease. The unaccustomed loading is not necessarily confined to squatting heavier but could also due to:

• Increasing training volume (reps X weight X sets)
• Slowing the tempo of the reps thus increasing time under tension which is the time muscles spends contracting and stretching under a load

How To Fix (The Solution): DOMS will reduce in majority of the cases after the 24-72 hour window period elapses. Athletes, particularly those who train daily should therefore reduce intensity of exercise 1-2 days after an intense DOMS inducing leg workout.⁷

Using Too Much Weight or Intensity That Overuses, Strains or Injures the Muscles

As stated in the above section, symptoms of DOMS will set in once a lifter increases the weight beyond which their quads are accustomed to. This may also happen due to increased volume that the muscle is not used to such as a squat and deadlift same day training routine.

As a result, the quads are overused, strained and receive injuries that need to be repaired which results in quads sore after squats. 

It should be stated that this is the process that induces hypertrophy (muscle growth) as the body adapts to the stresses placed upon it, and be in a better position to handle the intensity the next time, by growing muscle mass and being stronger.⁸

How To Fix (The Solution): Gradually increase working out intensity rather than suddenly, to allow the quads to get steadily accustomed to the loads.

The Quads Are a Primary Mover in Squats

Squats are a quad dominant and intensive workout as they are primary movers in the movement, with the hamstrings, core muscles, inner thigh muscles, calves and glutes aiding to complete the movement. At the deepest part of the squat, the quads are intensely involved in working to extend the knees out of the bottom.

Source: Peopleimages.com – YuriArcurs via Canva.com⁹

Therefore, the deeper the squat, the more quad involvement. It follows that not going deep in the squats also reduces the reliance on the quads.

To reduce over reliance on the quads, changes to the stance and barbell position should bring in the glutes into play

How To Fix (The Solution): Adjust for a wider stance to recruit the glutes more and/or use a low bar for a less quad engagement and higher glutes activation which may result in some glute pain after squats. Avoid going too deep as this activates the quads more.

Which Muscles Should Be Sore After Squats? 

Squats typically engage the lower body muscles and some upper body ones as well—typically after squatting, the quads, glutes, hamstrings and adductors (inner thigh muscles) should be sore from the exercise. This explains why thighs hurt after squats sometimes.

While the core muscles (upper body muscles) are involved in the movement, they generally are not sore.

Which Should Be More Sore After Squats: Quads vs Glutes?

After a squatting session, ideally both the quads and glutes should have the same levels of soreness. When the quads are excessively sore, it is a telltale sign that the squat mechanics are not up to par—barring the times when a lifters wants to specifically emphasize the quads more than the other major movers in the movement such as narrowing the stance or using a high bar squat that forces them remain an upright torso increasing quad engagement.

Tips & Remedies To Alleviate Sore Quads After Squatting (How To Get Rid of Sore Legs From Squats)

Fortunately, there are several tips and fixes that can be followed to remedy sore quads after squatting, with the exception of the presence of injuries. These include stretching and foam rolling, warming up and cooling down techniques and maintaining proper nutrition and hydration levels.

Rest and Recovery

When symptoms of DOMS and/or quads fatigue set in, lifters should give the muscles time to recuperate and recover to regain strength. Typically 48-72 hours is sufficient time for the symptoms to abate and the legs can once again be worked out safely.

Active Recovery Exercises

It is tempting to lay down and enjoy TV time after an intense workout that has quads hurt after squats especially when squatting to sit feels like a monumental task. However, to get the most out of a fitness routine it is ideal to include active recovery exercises such as walking, biking and reverse lunges.

These will prevent injury and burnouts due to over training. These active recovery exercises can be included:

• Walking briskly
• Swimming
• Biking
• Using an elliptical and/or rowing machine
• Lateral band walk
• Reverse lunges

Stretching and Foam Rolling Can Prevent Sore Legs After Squats

Stretching and foam rolling are effective techniques at combating quad soreness after squatting; stretching helps the body rid itself of lactic acid and helps relax the muscles. The quad stretch can be done while standing or kneeling.

Source: microgen via Canva.com¹⁰

Foam rolling can be a painful experience but it is very valuable at helping repair muscles, can reduce swelling and catalyze tissue healing. Using a foam roller for 20 minutes on roller (high density) right after a workout and 24 hours can reduce muscle tenderness and the impact of DOMS.¹¹

Proper Nutrition and Hydration

Proper nutrition and hydration are crucial to aid in post recovery efforts. Increasing protein intake from high quality sources such as white chicken breast and fish has been shown to help muscles recover from workouts that are dominated by eccentric contraction (muscle lengthens).

Antioxidants will also help in the recovery.¹²

Drinking plenty of water and staying hydrated will speed up recovery by helping by the body eradicate toxins and help the muscles remain in proper working order.¹³

Proper Warm-Up and Cool-Down Techniques

Both warming up before a back squat workout session and cooling down will help alleviate and reduce the symptoms of sore thighs from squats. Warming up helps reduce the chances of injury and will likely decrease the symptoms of DOM.

Riding on a stationary bike for a few minutes and warming up with an empty bar is ideal.

Cooling down allows the muscles to be ready for recovery better and a 2014 study concluded active recovery rather than passive recovery (resting completely) resulted in increased performance during strength training in the bench press.¹⁴

Exercises To Strengthen and Prevent Soreness in the Quads and Legs

While it may seem counterintuitive, lifters may need to train their quads more because they are likely to be weak, especially if they are only being trained once a week. Some squat accessory lifts that can be included that target the quads include lunges, leg extensions and leg presses—these could alleviate symptoms of having legs sore after squats.

There is an added benefit in training for a second time during the week as opposed to training once a week which will increase strength and muscle gains.¹⁵ They could alternatively be trained lightly during the week to ‘warm them up’ for the heavy squat sessions with the below exercises. 

Squats With Proper Form and Technique

Squatting with proper form will go a long way in ensuring that the quads are not over relied upon and engaging other muscles such as the glutes and inner thighs. As explained earlier, squatting with bad form is typically a culprit for overly sore quads after squatting.

Ensure these cues for proper form and maintaining an efficient squat bar path are adhered to:

• Chest and shoulders back
• Sit back as if sitting on a chair
• Knees out and not buckled
• Accelerate out of the bottom

Lunges and Variations

Lunges are a powerful exercise that can be used to target the lower body particularly engaging the quads, hamstrings and glutes. The quads work with the hamstrings and glutes to control the descent and then forcefully contract to push the body back to the starting position.¹⁶

They are also effective because they work the primary movers in an eccentric phase, which is ideal for muscle size and strengthening.¹⁷ In addition to these benefits, they are a unilateral exercise which means they will address muscle imbalances. There a number of variations available including:

• Side lunges
• Stationary lunges
• Walking lunges
• Reverse lunges
• Twist lunges
• Curtsy lunge

Leg Press and Variations

Leg press machines often get a bad rapport in the fitness world as a tool that is dismissed and relegated to gym goers that don’t want to squat. Nothing could be further from the truth, as they are a viable way to isolate the quads and can be loaded heavy.

A 2018 study comparing the viability of the leg press vs the squat showed both exercises provided benefits for a lower body workout routine.¹⁸

There is no need for stabilizing the load, meaning the leg press allows the lifter to press heavy weight with control. It should be stated that lifters can determine and compute what load they are able to do leg presses and squats and vice versa using the leg press to squat conversion in case they are wondering why I can I leg press more than squat.

Leg press variations include:

• One leg press
• Leg press with a resistance band
• Wall sit
• Smith machine squat
• Lower foot placement leg press
• Higher foot placement leg press

Leg Extension

Leg extensions are performed with a lever machine and do a great job at isolating the quads and have been used by elite bodybuilders to complement heavy squat work. They are great at strengthening and sculpting the rectus femoris and vastus muscles of the quads.

Source: Antonio_Diaz via Canva.com¹⁹

Leg extensions are an open chain kinetic exercise, unlike the squat which is a closed chain kinetic exercise.²⁰

In a closed chain kinetic exercise like the squat, the feet are anchored to the ground while in the leg extension, the feet are moving the padded bar and the legs are not stationary. Leg extensions add volume to training regimen without fatiguing the lifter much compared to squats which makes them viable for getting stronger quads which will help prevent sore quads from squats.²¹

Leg Curls

While leg curls do target the hamstrings, these muscles are a critical component to ensuring that the quads are not overloaded. The quads are responsible for extending the knees, but the hamstrings work together with them and ensure the knee joint remains stable.

These machines will allow a lifter to strengthen their hamstrings without placing additional stress on their lower back. 

It should be stated that squats do not train hamstrings very well making this exercise a valuable addition to ensure muscle balance between the front and back of the legs.

Should I Train Legs if They Are Still Sore?

Generally, it is not ideal to train legs sore after squats, especially if it is affecting the movement and causing other muscle groups to help the struggling quads. This is a sign that the muscles have not had sufficient time to recover and heal which could lead to an overuse injury.

However, if the ache is somewhat satisfying and mild and there is no compromise in form as a result, then there should not be negative outcomes from this workout.

Importance of Seeking Medical Attention if Soreness Persists

In the case where the quads have not given enough time to heal and are still being trained, or are simply taking longer than is typical to heal (48-72 hours), then this could be a sign of an injury such as an overuse injury or even worse, a fracture.

Often, minor strains will heal on their own and sometimes with assistance from RICE (rest, ice, compression and elevation):

• Rest—Proper rest and recovery time.
• Ice—Applying ice to help reduce pain and swelling but should only be done after 48 hours of when pain commences.
• Compression—Wrapping the affected area will reduce swelling but not too tight as to restrict blood flow.
• Elevation—Raising the legs above the level of the heart on a pillow can reduce pain.

Source: wutzkoh via Canva.com

Over the counter anti-inflammatory medicine can be taken such as ibuprofen (Advil), or naproxen (Aleve) and acetaminophen (Tylenol) to ease pain and swelling.

If the pain persists even after taking these steps, then it is vital to consult medical treatment to identify the issue. If left untreated, this may lead to long term complications which will hamper future training sessions.

While having quads sore after squats may occasionally happen, it should not be a chronic issue that affects lifters as it may seriously impact the ability for lifters to extract the most from their training—there are number of fixes and remedies for this soreness including making adjustments to stance and including strategies such as stretching and warming up before a squat session.

Frequently Asked Questions