Gluteals, Extensors and Rotators Intro

Gluteals, Extensors and Rotators

Often Overlooked
Very few weight-resistance trainees devote any direct attention to the muscles that comprise the
area of the gluteal region of the body. Even the most ardent trainees rarely design programs to directly
hit this prominent area. Instead, most trainees prefer to allow the “glutes” to receive inadvertent
attention via those exercises designed for the other areas of the legs. All squatting and pressing
movements activate the gluteal region
and as such, the general view of most
weight-resistance trainees is that these
movements provide sufficient attention
to the gluteal region. Additional
activation of the gluteal area is provided
during the performance of
hamstring exercises with the result
that most trainees assume that specific
attention to the gluteals is not necessary.

Such thinking represents a major
oversight. What is apparently not
realized by those expounding the exuded
philosophy above is that the
muscles that comprise the area of the
hip are extremely powerful and can
be utilized to great advantage in the
development of the legs. As well, for
athletes who are involved in other
sports involving the use of the legs
the development of the gluteal region
could prove to be extremely valuable
in reducing injuries to other parts of the body.

Strong gluteal development also serves to significantly improve performance in many other
sporting activities. The muscles that comprise the region of the hip are called upon during activities
involving running, skating, jumping, cycling, and are directly involved in all floor exercises involving
balance and thrusting actions such as evidence in aerobic, jazz, and ballet dancing. The gluteals are
also highly activated during the throwing events. Many retiring baseball pitchers have announced
their retirement to the loss of power and strength in the legs. A common feature of most power
pitchers is their strong leg development including powerful gluteals.

What should be realized by the weight-training community is that if the gluteals are activated
during other leg exercises then it only naturally follows that specific attention to the gluteals would
provide enhanced growth and development potential of the area which would provide the resultant
benefit of improving performance in other movements. For example, if the “glutes” are called upon
during the execution of the squat or leg press exercises then greater development of the glutes would
allow for increased performance on these exercises which would result in enhanced growth and development
of the legs.

Location and Function
It should be noted that the muscles that comprise the area of the hips work predominately as
hip-joint flexors and extensors they are involved in a number of other actions as well including ab-
duction and medial and external rotation of the thigh.
We shall examine the musculature of the gluteal region which includes not only the more commonly-
known gluteus maximus, medius, and minimus muscles but the piriformis, obturator internus,
and quadratus femoris muscles as well.

Gluteus Maximus (A)
Location
As the name would imply, the gluteus maximus contains the most fibers and represents the largest,
most powerful muscle of the entire body. This muscle forms a large pad over the ischial tuberosity
on the pelvis. It originates from the illium bone located on the hip and from the sacral bone on the
vertebral column, and inserts into the proximal region of the femur on the gluteal tuberosity.
It should be noted that most of the fibers of the gluteus maximus insert along the lateral (outside)
portion of the thigh and nm the entire length of the thigh from the hip-joint to the knee-joint.
This explains why the leg is kept in place and not forced outward during heavy exertion.

Function
The gluteus maximus serves as the major muscle involved in thigh extension at the hip and also
works as a back extensor during the action of hip-joint extension which helps alleviate strain on the
lower back. It also assists in the action of medial rotation of the thigh.

Gluteus Medius (B)
Location
Originates on the illium of the hip and inserts on the greater trochanter of the femur bone of the
thigh.

Function
The function of the gluteus medius is to serve in abduction of the thigh and medial rotation of
the thigh at the hip-joint.

Gluteus Minimus
Location
The most deeply-rooted of the gluteal muscles the gluteus minimus originates on the surface of
the illium and inserts on the greater trochanter of the femur bone of the thigh.

Function
This muscle functions similarly to the gluteus medius in that it is involved in the actions of abduction
and medial rotation of the thigh at the hip-joint.
We shall now examine the location and function of the three frequently overlooked, but highly
active muscles that complete the main muscle of the region of the hip.

Piriformis
Location
Another significant muscle of the region of the hips is the piriformis which sits atop, and serves
to protect the vital sciatic nerve. The sciatic nerve stretches from the dorsal surface of the pelvis, and
was it not for the piriformis, would be exposed to a wide variety of potentially crippling injury risks.
It should be noted however that a small portion of the sciatic nerve remains exposed. This is due to
the fact that the muscles of the region serve to function in the actions of flexion and extension of the
hip.

The above-point would be most noteworthy for those athletes who have chosen to take steroids.
If the steroids are taken by injection in the hip the athlete is in danger of penetrating the sciatic nerve
with the needle. If the sciatic nerve is penetrated, it then becomes deadened with the result being that
the athlete runs a high-risk of becoming paralyzed as ruination of the sciatic nerve destroys the ability
to contract the muscles of the legs.

Function
The piriformis muscle is involved in the actions of outward rotation of the thigh at the hip- joint
and abduction of the thigh during hip-joint flexion. The piriformis also serves to stabilize the hip by
maintaining the position of the head of the femur.

Obturator Internus
Location
Originates on the pelvic surface of the obturator foreman on the pelvis and inserts on the medial
surface of the greater trochanter on the head of the femur.

Function
The obturator internus is involved in the action of lateral rotation of the thigh in the extended
position, and medial rotation of the thigh in the flexed position. It also acts as a stabilizer for the hipjoint.

Quadratus Femoris
Location
This compact flat muscle rests beneath the obturator internus and takes its place of origin on the
ischial tuberosity and inserts into the femur.

Function
The quadratus femoris functions to laterally rotate the thigh.

Squat

Squat

One of the great quotes attributed to the game of golf in describing the essence of the game and
the route to success, is “drive for show- putt for dough”. With reference to weight resistance training
a similar adage might be employed: “the rest is show, squat for dough”. In this manner it might be
said that squatting is to weight-training what putting is to golf After all, when you get down to the
short strokes the winning physique can only be achieved with a solid leg training program.

Of all the movements in the weight-resistance training portfolio squatting potentially offers the
greatest reward while at the same time it presents the greatest concern with regard to injury risk. This
reward-versus-risk concept bas created a major controversy as to whether or not the squatting exer-
cise should be included in the beginner’s weight-training
program. In fact many experts have gone on record as being
opposed to the squat exercise for any weight resistance
training regardless of the experience level.

To Squat or Not to Squat

Proper Form Essential
The question of whether the risk outweighs the reward
can best be answered by catering to the basic requirement
of providing perfect exercise execution in this demanding
exercise. It is crucial that the aspiring weight-training student
take the time to learn the many considerations of
proper movement methodology in order to reduce the risk
of injury. If performed correctly, the squat exercise should
not present any greater risk than any other exercise. The
essential problem of squatting (with respect to injury risk),
is the fact that few trainees learn the correct execution
technique. There can be no denying the fact that improper
execution would leave the trainee highly-vulnerable to injury.

Sensible Resistance Required
Another key aspect to reducing the risk of injury is to
exercise common sense in the selection of the resistance to
be used. Far too often, erstwhile trainees (and this includes
experienced lifters), pack on the plates in effort to move
“impressive” loads. What should be remembered is that
while the squat exercise allows for heavy loading, rampant
optimism has produced many serious injuries. “Overloading”
the bar establishes an immediate danger risk as form is
sacrificed when too much weight is used. Any deviation
from proper form sets the lifter up for both internal and
external injury potential. It is essential that the trainee work
within her/his capability in order to provide proper validation
of a favorable position on the “to squat or not to
squat” question.

One interesting point you may want to bear in mind
when considering the advantages of utilizing proper movement
methodology and proper weight selection in the squat
movement is that while squatting is utilized to develop the
muscles of the legs, only a rare few of the multitudes of
injuries that occur during squatting applications actually
occur to the muscles. A vast majority of the recorded injuries
are related to the lower back and to the knees. This resultant
would suggest that there exists a problem with the
applied methodology rather than with the movement per se.

Considerations for Injury Prevention
There are three basic postures of application associated
with the squatting movement:

- Deep Squat.
- Full Squat.
- Half Squat.

We shall now examine the main points attributed to
each.

Deep Squat
Internal Injury Risk
The deep squat is generally regarded as a “no-no” in
most weight-training circles (particularly in the arenas of
bodybuilding). Although, this posture is frequently used in
weight-lifting events as a manner of approach that provides
the lifter with an opportunity to get under the weight in a
recovery position before attempting to raise the weight
overhead in the “clean-and-jerk” and “snatch” events. With
reference to bodybuilding, and general weight-resistance
training applications however, the deep squat is seen as “too
risky” with respect to both internal (knee and lower back
injury risks), and external (getting pinned beneath the
weight) injury potential.

External Injury Risk
The deep squat posture sees the trainee is an exaggerated almost-touching-the-floor-with-the-seat posture
which stretches the knee ligaments to their most vulnerable position. Particularly stressed in the deep squat position is
the patella ligament which is stretched over the knee-cap. As well, the deep squat position forces the trainee to come
up through a large “sticking-point” while the muscles and ligaments are in their most stretched (and thus weakest), position which exposes the
trainee to a number of injury risks not the least of which is the risk of becoming “trapped” under the
bar.

Keep the Heels on the Floor
If the trainee succumbs to the natural tendency of coming up onto the toes during the descent to
the deep squat position, (commonly referred to as the catcher’s stance), there is considerable risk of
injury as the base of support for the lift is now restricted to small area of the toes. The toes are not
designed to withstand the forces placed upon them in the performance of heavy squats. The catcher’s
stance provides necessary leverage and is very effective in the performance of the duties related to a
baseball catcher. However, the catcher’s stance is not in any Way, effective (and can prove to be extremely
hazardous), to the athlete attempting to perform the squat exercise. If the toes cannot support
the lift, the trainee suffers a knee-buckling response which results in a forward hip thrust action
which creates an arching in the back. The arched-back posture exposes the trainee to a risk of jamming
the facet joints in the lower lumbar region.

Danger of Teetering Backwards
Conversely, if the trainee maintains contact with the floor with the complete region of the bottom
of the feet (including the heels), he/she is in danger of teetering backwards which can produce
injuries to the entire length of the spinal column as well as to the shoulders. The knees are also exposed
to injury if the trainee is unable to effectively initiate and sustain the concentric contraction
phase of the movement. If the trainee experiences difficulty in raising up from thee floor the tendency
is to shimmy upward with the strong side of the body leading the way. Uneven balance in pressure
upon the spinal column can easily produce injuries to the back. In addition, the exterior and medial
cruciate ligaments of the knees are suddenly exposed to high injury risk as well. Clearly, due to the
multitude of injury potential the deep squat position is not recommended.

Full Squat
The next important debate that bas raged on since the discovery of the squat movement is
whether or not full squats should be considered too dangerous and if so should half-squats be utilized
instead. Full squats are determined as squats that provide for the trainee to bend at the hips and
the knees so that the lower legs and the thighs would be at a virtual 90° angle. This posture would
allow for the thighs to be just below parallel to the floor.

Much research has been presented for both the proponents and the detractors of the full squat
application. None of the research supports the contention that full squats create increased injury potential.
The natural movement range for the muscles of the hips allow for a natural application of the
actions of hip flexion and hip extension and thus, affecting a fun squat (thighs just below parallel to
the floor position), represents no specific danger to the trainee.

Advantages of Full Squat
Due to the fact that full squat applications promote the natural execution of hip-flexion, the full
squat approach provides for both reduced injury-risk and enhanced growth and development potential
for the trainee. There are five main components associated with both of these important considerations.

- The efficiency of the applied methodology.
- The speed-of-contraction in the eccentric phase of the
movement.
- The time allotted to the transitory period from the concentric
to eccentric phases of the movement application.
- The congruence of the applied resistance/strength relationship.
- The intensity of the neural-impulse activity directed to the
muscles that comprise the region of the hips.

There will be more information provided on these areas of
consideration in the subsequent section on exercise execution.

Half Squat
Half squats is the application which sees a 45° angle formed
between the thighs and the lower legs. While it would seem logical
that the half-squat would be much safer than the full squat,
an analysis of the two squat positions reveals that there is in fact,
greater pressure exerted upon the knees during the transitory
period from the eccentric to the concentric contraction phases
of the movement during the half squat application than is experienced
during the execution of the full squat. In addition, due to
the fact that half squats increase the activation of the muscles of
the knee-joint rather than the muscles of the hip-joint, and due
to the fact that the movement application is performed with a
reduced range-of-motion, the half-squat application can be considered
more dangerous, and far less effective (with respect to
growth and development potential), than the full squat application.

Injury Risks Associated with Returning the
Weight
It should be noted that there is a high-risk of injury associated
with returning the weight back onto the rack. At the conclusion
of a set the muscles are drained and the trainee is left
staggering back to the rack. The primary concern now is getting
rid of the weight and as quickly as possible. This is where the
problems arise. In their quest to “dump” the weight quickly, the
trainee often commits serious flaws in technique. The most
common error is that of using a thrusting action to throw the
weight back onto the rack.

Negative Results of Thrusting
In applying the thrusting action, the trainee is encouraged to
bend forward which encourages a dropping of the head action.
The spin is bent and the force vector now hits directly upon the
lower lumbar region. In addition, when there is a desperate need
to toss the bar back onto the rack the trainee misses the target
with gruesome results. The back can become more bent, establishing
increased injury risk to the spinal region and to the
knees. External injury risk is also increased significantly when ill
advised return actions are employed.

In order to ensure the safest, most efficient return of the
bar the trainee would be when-advised to walk the bar all the
way back to the rack using a vertical posture featuring a rigid
back and with the head held up. Once the bar is in contact with
the columns of the rack the trainee should now utilize hip and
knee flexion in lowering the bar onto the safety pins.

Proper Pin Placement
Note as well, the pins should be placed lower the shoulder
height in order to provide for the safe lift-off and return of the
bar. Most trainees utilize the below shoulder height position in
manner of providing for safe lift-off. Placing the pins higher
than shoulder height forces the trainee to rise up onto their toes
to lift the bar which is not an advisable practice. However, the
lower-than-shoulder-height placement of the pins often invokes
injury due to poor technique in the returning of the bar to the
pins. Frequently, the fatigued trainee will attempt to “dump” the
bar back onto the pins rather than lowering the bar by the utilization
of hip and knee flexion. The “dumping- action forces a
rounding of the back posture which establishes a high-risk position
of the body. The lower the pins, the more exaggerated the
lowering of the head and the rounding of the back response
which accentuates the risk of injury.

Caution Required in Returning the Weight
Treat the return of the weight with the same respect as the
rest of the exercise execution in order to lower the high risk of
injury associated with returning the weight. Returning the
weight to the safety pins is a matter of simply standing up
straight and then affecting the squat move by applying hip and
knee flexion while maintaining a straight and rigid position of
the back with the head held erect in lowering the weight slowly
and carefully onto the provided safety pins. It is – essential that the trainee reserve enough strength to
affect a squat (partial) movement in order to ensure the safe return of the weight.

Avoid “Dumping” the Weight
If the trainee is exhausted at the completion of the set then, quite naturally, he/she will want to
get rid of the weight in fastest, easiest manner possible. The easiest and fastest maneuver is the one
that sees the trainee bending at the hips (essentially establishing a “good morning” posture) and
“dumping” the weight onto the safety pins. To perform the “good-morning” posture with the loads
that are used for the squat exercise would be to send out an engraved invitation to injury. It requires
strong muscular contraction to combat the force of gravity; as such, it would be advisable to avoid
reaching a state of motor -unit exhaustion in the muscles of the legs in order to ensure that a proper
squat movement could be executed in manner of providing for the safe, efficient return of the bar
onto the rack.

Summary of Correct Exercise Execution
- Face the bar assuming a natural shoulder-width stance with the feet positioned with the toes
slightly outward.
- Utilize slight hip and knee flexion in order to achieve the desired preparatory posture. Adjust the
stance so that the bar is placed across the shoulders. Do not let the bar slide down the back during
the movement application. Frequently, the trainee, sensing the slipping of the weight, will
lean forward in effort to keep the bar in place. The forward lean position exposes the lower lumbar
region to in jury risk. As well, if the weight is placed too low on the back instead of on the
desired location atop the posterior region of the shoulders and across the upper portion of the
trapezius, the resistance will be supported to a large extent with the arms. With the shoulders in
the stretched (and thus vulnerable) position, they can easily become stretched or tom.
- Assume a natural grip with the hands placed just slightly-wider than-shoulder-width. Frequently,
trainees use a wide-grip that sees the arms almost fully extended and the wrists wrapped around
the bar. This position of the arms and the hands creates a natural tendency to roll the shoulders
forward. The rolling forward of the shoulders encourages a lowering of the head which further
encourages a resulting rounding of the back posture which, as outlined, creates a high-risk of injury
for the trainee. The wrist-around-the-bar position of the hands also encourages the trainee
to exert greater pressure on the knees as the force vector now comes down over the area of the
knees instead of being driven down through the area of the gluteals and hamstrings.
- Initiate the concentric contraction phase of the movement by utilizing knee and hip extension
and drive off the rear portion of the feet while making certain to keep the head up and the hips
down.
- You will want to utilize strong neural impulsing into the powerful quadriceps, hamstrings, and
gluteals in order to correctly execute the power phase of the movement. You will also want to
avoid “mapping-out” at the completion of the concentric contraction phase as the snapping action
could create a hyperextension effect upon the patella region. The snapping action could also
duress the lower lumbar region due to a sudden jamming of the facet- joints.
- Keeping the body straight with the back in a rigid, and flat position, and with the head held erect
with the chin up, slowly begin the eccentric contraction phase of the movement by Utilizing hip
and knee flexion. You will want to remember to avoid the tendency of raising the heels off the
floor during the execution of the eccentric contraction phase.
- Lower the weight slowly, and evenly, while maintaining a flat, rigid posture of the back. You will
need to concentrate fully in order to maintain the desired head-up/-hips-down posture.
- Slowly complete the eccentric contraction phase of the movement by utilizing hip and knee flexion
until the thighs are parallel to the floor. You will have to concentrate fully on avoiding the
natural tendency to rise up onto the toes during the completion of the eccentric contraction
phase of the movement.
- As you reach the finish position of the eccentric contraction phase of the movement you will
need to resist the urge to bounce into the subsequent concentric contraction by pausing for a full
count at the completion of the descent.

Keys to the Lift
- Utilize intelligent weight selection. Impress the crowd with you technique; not how much weight
it took to put you in the hospital.
- Apply slow speed-of-contraction movement applications.
- Concentrate fully throughout both the concentric and eccentric contraction portions of the lift.
Remember, is easy to forego proper form when performing the squat exercise. You must stay
mentally sharp during the execution of this exercise or you will pay a severe price!
- If you feel that you are in danger of breaking form if another “rep” is attempted, then simply
abort the set. Do not risk permanent injury in order to meet the predetermined quota of “reps”
you may have established for yourself.
- Remember to maintain the desired exercise posture and execution:

- Feet flat on the floor at all times.
- Back is to be held in a flat and rigid position at all times.
- Remember to keep the head erect and the hips down. Avoid lifting the head too high, as this
encourages a hyperextension posture of the back.
- Utilize hip flexion don’t just rely upon flexion action of the knees.
- Be sure to continue the eccentric contraction phase of the movement until the thighs are positioned
parallel to the floor.
- When you drive upward with the weight do so under control in order to avoid the general snapping
out action of the knees which creates a hyperextension effect upon the patella ligament.
- Utilize strong neural impulsing into the muscles that comprise the region of the hips in order to
ensure the strongest muscular response in effort to provide the safe, efficient execution of the
movement.

Leg Press Exercises

Leg Press Exercises

We may very well have saved the best for last with regards to the leg exercise inventory with the
addition of the leg press movements. The leg press exercise provides a marvelous opportunity for the
safe and efficient power training for the legs. The leg press movement allows for maximum loading
while significantly reducing the potential injury-risk associated with the squat movements. The major
benefit associated with the leg press exercise inventory is that the trainee does not have to support
maximum loading while in the standing position which presents high risk of both internal and external
injury potential.

Reduced Injury-Risk
The risk of external injury is significantly reduced in the 45° angle leg press and inverted (vertical),
leg press exercises, and is limited in the horizontal leg press movement. (I have never heard of
anyone being injured in the performance of the horizontal leg press exercise. It should be stressed
however that the rudiments of proper exercise execution need to be adhered to in order to provide
for the safe utilization of this effective exercise). The burden of supporting the load is assumed by
the legs with the back in a stabilized position in the 45° angle, and inverted leg press applications.
The lying leg press movement provides for the movement to be completed without the necessity of
working directly against gravity. (While the plate stack is driven upward, the movement application is
in the horizontal plane and thus is not considered as directly opposing gravity. where movement of
the resistance does not have to be taken directly).

Proper Execution Required
While the leg press movement is much safer than the squat movement, injuries are still a factor
to be considered. Remember, the press is considered a power movement and as such, heavy resistance
is generally employed. Whenever heavy weight is being used, the risk of injury cannot be overlooked.
While the correct application of the leg press movements can significantly reduce injury risk,
incorrect execution can induce serious injury. The beginning weight-training student would be welladvised
to learn the rudiments of correct movement methodology in order to provide for the safe,
efficient utilization of the highly-beneficial leg press exercise.

Essentially, there are three basic movement applications within the leg press exercise inventory.
Each of the exercise applications carries a global methodology while at the same time demanding
specific consideration. We shall outline the basic requirements associated with the leg press movement
and then provide essential movement components specific to each variation.

The first aspect to be considered when determining the proper movement methodology of the
leg press exercise is the comparison of exercise execution between the squat and the leg press
movement action. With the squat movement, the platform (floor) remains stabilized while the body
is moved through space. With the leg press exercise the body (upper portion) remains stabilized
while the feet drive the platform through space.

Horizontal Leg Press
We shall begin with the lying leg press as this exercise most closely resembles the squat exercise.
The greatest benefit attributed to the lying leg press is that the movement can be applied in the desired
90° angle. You will recall that the importance of applying the movement as close to 90° as possible
was seen as a vital consideration when evaluating the execution of the squatting movement.
Achieving a 90° angle of execution in the squat while possible is certainly difficult. The lying leg press
movement allows for the difficult-to-achieve 90° angle as the movement is applied in a horizontal
plane with the body positioned in the horizontal position.

Considerations for Foot Placements
The feet should be placed at shoulder-width or slightly-wider-than-shoulder width distance with
the toes pointed outward at about a 45° angle in providing for the basic anatomical position (in the
horizontal). Shoulder-width and slightly-wider-than-shoulder-width foot placements allows for full
range-of-motion applications. Wider foot placements reduce the range-of-motion of the movement
application. The negative aspect of narrow foot placements is that they exert greater pressure on the
lower spine which often leads to injury.

Proper Location Essential
You will want to make certain that
the feet are placed at the proper height
in effort to provide the most advantageous
position of the body to effectively
apply accentuation of the powerful
muscles that comprise the hip area.
Several foot positions are possible with
the lying leg press movement: a heelsout
position can be applied to accentuate
the outside portion of the thighs,
a straight ahead application is often
used to hit the middle of the thighs and
a heels-in position provides emphasis to
the inner region of the thighs.

90° Angle Possible
The lying leg press affords the trainee
with an opportunity to apply a 90°
angle-of- application and as such the
proper placement of the feet allows for
the accentuation of the desired muscular
areas. The lying leg press movement
allows for the feet to be positioned further
away from the body than in the
squatting movement. The advantage of
having the feet placed away from the body (in this case high up on the foot platform) is that it allows
for the movement emphasis to be applied via actions of hip-joint flexion and extension. The exertion
of the hip-joint provides for the accentuation of the powerful hamstring and gluteal muscle groups.
If the feet are placed too low on the platform the emphasis of the movement will be applied via
knee-joint flexion and extension. The emphasis of the movement will now be applied almost entirely
by the quadriceps.

Avoidance of Toe-Emphasis
An additional consideration is that higher foot placements facilitate the emphasis of the movement
to be applied with the rear portion of the feet while lower foot placements encourage the trainee
to apply pressure with the toes. Significantly, toe applications do little to activate the powerful
muscles of the region of the hips and instead, place heavy emphasis on the knee-joint which increases
the risk of injury and severely curbs the effectiveness of the exercise.

While it appears to be easier to move heavier loads with the toes-application, it should be noted
that when the exertion is applied with the toes, the resistance is being supported by the vulnerable
knee-joint and little effort is being applied by the powerful muscles of the hip-joint. This establishes a
high-injury risk factor and greatly reduces the effectiveness of the exercise.

Summary of Correct Exercise Execution
- Assume a horizontal position on the bed with the feet placed in the desired shoulder-width or,
slightly-wider-than-shoulder-width distance and the feet positioned at a 45° angle away from the
body. Place the shoulders snugly into the shoulder harness with the head in contact with the bed.
- Slowly initiate the eccentric contraction phase of the movement by utilizing knee and hip flexion.
Remember to draw the legs up with the knee and thighs aligned in order to accentuate the muscles
of the thighs. There is a tendency to draw the legs up with the knees held out to the sides.
The knees-out position accentuates the exertion of the movement to be felt in the knee joint.
Particularly vulnerable with this action is the medial cruciate ligament which can easily become
stretched due to the extreme pressure that is being applied to the inner portion of the knees.
Keeping the entire surface of the soles of the feet will encourage the desired knee-thigh alignment.
- Draw the legs up through the entire ROM of the hips while making certain to keep the upper
torso (and this includes the area of the lower back) throughout the movement application. There
is a tendency to raise up off the bed with the lower back at the completion of the eccentric contraction
in effort to apply leverage .into the subsequent concentric contraction phase of the
movement. Lifting the hips off the bed induces a rounding of the spine action which exposes the
lower back to injury-risk due to the fact that the force vector is now directly in line with the highly-
vulnerable lower lumbar region. Pause for one or two counts before initiating the concentric
contraction phase of the movement.
- Initiate the concentric contraction phase by driving slowly with the rear portion of the feet. Remember
to keep the entire soles of the feet in contact with the foot platform. Maintaining contact
with the entire region of the soles of the feet serves two purposes.

- It allows for the accentuation of the exertion to be applied with the rear portion of the foot
which a) provides for the accentuation of the powerful muscles of the hips and b) alleviates the
risk of injury to the knees.
- By keeping the toes in contact with the platform, the dangerous practice of rocking back onto
the extremities of the heels during the force phase of the movement is eliminated. Rocking back
onto the heels induces a hyperextension of the knee-joint which could create serious injury to the
patella ligament.

- Concentrate fully on driving with the powerful muscles of the hips and thighs while providing
for slow deliberate movement applications. You will want to avoid the tendency of raising the
hips during the concentric contraction. Raising the hips causes an arching of the back posture
which places the trainee at risk of suffering from a jamming of the facet joints in the lower lumbar
region.
- Remember to avoid lifting the head off the bed during the concentric contraction as this will
encourage a rounding of the back posture which despite the fact that the movement is not performed
directly against gravity and the resistance is not being supported by the spinal column,
could lead to injury risk. The rounded back posture allows the force vector to attack the exposed
lower lumbar region.
- Avoid “snapping-out” at the conclusion of the concentric contraction phase of the movement. A
snapping action in the knee causes a hyperextension effect which can easily cause serious injury
to the ligaments and tendons in the knee-joint. There is tendency to rise up with the hips during
the completion of the set. Raising the hips during the concentric contraction causes an arching of
the back posture which exposes the lower lumbar region to injury.

Keys to the Lift
- Maintain contact with the bed with the entire back (as well as the head) throughout the entire
movement application. Do not lift the spine off the bed at the completion of the eccentric contraction
phase and remember to avoid raising the hips during the concentric contraction phase of
the movement.
- Maintain contact with the entire soles of the feet and drive off the rear portion of the foot. You
will want to remember to avoid the tendency of rocking back onto the extremities of the heels
during the completion of the concentric contraction phase of the movement.
- Avoid the tendency of “snapping-out” at the conclusion of the concentric contraction phase.

45-degree Leg Press
The most prevalently utilized leg press movement, virtually every gym is equipped with a 45° angle
leg sled, the 45° angle leg press is considered less effective than the lying leg press due to the fact
that the 45° angle application focuses almost exclusively upon the quadriceps muscles while providing
only very slight attention to the hamstrings and only slightly more emphasis on the gluteals. The
fundamental benefit of the 45° angle leg press is that due to the fact that the back is in a stabilized
position and the weight does Dot have to be supported in a standing position; considerably more
weight can be applied to the movement. The added loading affords the opportunity for enhanced
growth and development of the quadriceps. However, the effects upon the hamstrings and the gluteals
is far less than if a lying leg press movement application was executed with far less weight.

However, for those who are against squatting or for those athletes who have suffered injuries,
the 45° angle leg press allows for potentially safer, (if somewhat less effective) power training for the
muscles that comprise the region of the hip-joint.

Injury Risk
While the 45° angle leg press is considered safer than the squat exercise (due to the stabilized
posture of the back and the removal of the requirement to support the weight on the shoulder while
performing the movement against gravity), there are number of injury risks associated with the performance
of this exercise. Due to the fact that heavy resistance is employed in this movement and
because of the exertion placed upon the knees and the lower back, as a result of the angle-of
application, proper exercise
execution is required to ensure
the safe, effective utilization of
this popular leg movement.

Danger of Hyperextension
of the Knee Joint
However, one major concern
associated with applying
pressure with the rear portion
of the feet is that there is a
tendency to rock back with the
heels in an exaggerated posture
that sees the toes raised off the
platform. Because of the angle
of the movement application, if
there is an exaggerated rocking
back on the heels there is experienced
a hyperextension of the
knee-joint which can lead to
serious injury.

As well, many trainees fall
into the habit of pushing down
on their thighs or even their
knees during the concentric
contraction of the movement
(not recommended as it detracts
from proper form and
the opportunity for maximum
fiber recruitment potential in the thighs). If there is an exaggerated rocking back on the heels action
and the trainee applies additional pressure by forcing the knees downward, the hyperextension of the
knee-joint is much more severe.

Foot Position
The position of the feet is an important consideration when approaching the execution of this
exercise.

Heel Pressure
The feet should be placed at the sufficient height so as to allow for a full or flat foot placement
of the feet upon the platform. The height should be such so as to allow for the entire region of the
soles of the feet to remain in contact throughout the movement application which allows for the
pressure to be exerted with the heels of the feet which serves two important functions.

- It allows for the emphasis of the movement to be applied through the actions of hip-joint flexion
and extension which activates the upper hamstrings and gluteals providing for enhanced growth
and development potential. (Note: the quadriceps are still remain highly-activated with the heelpressure
movement application but the benefit of incorporating the hamstring and gluteal muscle
groups can be realized). Please note as well: The involvement of the calf muscles is virtually eliminated
(the calves only provide a stabilizing effect), due to the fact that the heels-in-contact-withthe-
platform position eliminates the actions of plantar and dorsi flexion of the ankle-joint which
(as mentioned), activates the calves.
- The pressure upon the knee-joint is significantly reduced with the pressure being exerted by the
heels which lowers the risk of injury.

Low vs. High
A low foot placement encourages the emphasis of the movement to be applied with the toes
which results in the activation of the quadriceps. However, the desired emphasis upon powerful
hamstring and gluteals muscle group, which is activated using a high foot placement, is lost.

Close vs. Wide
The second area of consideration regarding foot position is the displacement of the feet. Several
applications are possible with the 45° angle leg press exercise. The general approach would be to apply
sufficient distance so as to allow for a full range-of-motion of the movement application. A
shoulder-width distance – with the feet placed in a slightly outward position- would be applied in order
to allow for the natural full range-of-motion execution of the movement. If the feet are placed
too far apart, a sacrifice must be made in the range-of-motion of the applied movement.

Conversely, if the feet are placed too close together, there will be an abbreviated eccentric contraction
application because the knees will be blocked by the chest. There will be a resultant spreading
of the knees to allow for a completed ROM of the eccentric contraction.

In addition, if the feet are placed in an exaggerated (closed) “stance” with feet touching, there is
natural tendency to raise the inside of the feet and to apply the pressure with the outside portion of
the feet. There is also a strong tendency to rise up onto the toes when the feet are placed too close
together which exerts pressure upon the knees as well as the lower back.

Involvement of the Calf Muscles

Danger of “Springing”
Another point is that because of the 45° angle of the movement application, the exertion of the
pressure being applied by the toes invokes the actions of dorsi flexion and plantar flexion of the ankle
joint which activates the calf muscles. The calves work in combination with the quadriceps which
further reduces the involvement of hamstrings and glutes. In addition, the calves/quadriceps combination
results in an applied springing action during the eccentric/concentric transitory phase of the
movement application. .Springing- exerts great pressure upon the knee-joint which can easily lead to
injury to the patella ligament.

Dangers of Human or Machine Error

Dangers of Poorly-Fitting Machines
One note of caution should be taken even before you take your position upon the leg press machine.
Make certain that the weight handle is securely in place and safely supported by the safety pins.
Frequently, machines are constructed with pins that do not amply support the cradle. These pins can
come loose on one side or the other either during the loading of the machine or through use by other
trainees. The machine may appear to be safely supporting the weights you have put on but the cradle
may be at the very edge of slipping off the pins. One side of the cradle could be completely off the
support pin (on that side} with the result being that should you happen to nudge the other support
out of place during your entry into the seat, the weight cradle could come crashing down upon your
leg.

Avoid Stepping Under the Cradle
Always enter the machine from the back of the seat as opposed to the side. This way you can
avoid the necessity of the potentially dangerous practice of stepping in under the cradle with one leg
to provide balance for the entry into the seat. You can enter by stepping on the seat and then “scrunching”
down into place. (You will want to wear clean shoes for this maneuver or the gym owner will
complain). I use this approach regardless of whether I am familiar with the apparatus or not. No
matter how safe the machine appears to be (or even has proven itself to be), you cannot afford to
take any chances as one mistake could be disastrous. As well, grasp onto the grip the provided handles
on the side of the machine and not the release handles for the weight cradle. If you grab the
weight-cradle handles they can easily be turned out releasing the load down on yourself.
Once safely in position, check and see if there are any safety pins that can be placed on the sled
columns that would provide a margin of safety should anything go wrong with the original support
pins.

Twist Free of Machine
When leaving the machine always twist the body around and step onto the floor outside of the
machine as opposed to standing up and stepping out of the machine leaving one foot under the
weight-cradle. Once again, should anything disturb the weight-cradle, it can come crashing down
onto your leg. When you consider the amount of weight that you will be working with on the leg
press exercise, the thought of the weight-cradle slamming into your leg should persuade you to exercise
extreme caution when working with the 45° angle leg press machine. To be honest, I have not
seen a cradle come crashing down on anyone but I have experienced a number of precarious situations
that definitely raised my caution level.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by positioning yourself in the seat with the back in a
rigid and flat posture and secured firmly against the back rest. (Remember to keep the feet out
from under the weight cradle at this point).
- Place the feet on the weight-cradle platform with a shoulder width displacement with the toes
pointed slightly outward. Raise the feet to sufficient height so as to provide for the exertion of
the movement to be applied through the rear portion of the feet. This will allow for the incorporation
of the hamstring and gluteal muscles.
- Apply sufficient pressure upon the platform so as to be able to quickly adjust to the load should
anything go askew with the handles and support pins of the weight-cradle. Make certain to set up
the auxiliary safety pins. Slowly turn the handles of the weight-cradle to allow clearance for the
movement.
- Making certain to keep the head up and the chest out, and with the back held in a rigid, and flat
posture and pressed against the back rest begin the concentric contraction phase of the movement
by slowly using knee and hip extension to drive the weight upward.
- Drive off the rear portion of the feet while utilizing strong neural-impulsing in the powerful
muscles that comprise the hip to alleviate the pressure on the knee-joint and to get the most out
of the movement.
- There is a tendency to rise off the seat during the ascent so you will want to concentrate on
keeping the lower back pinned against the back rest throughout the movement.
- Complete the concentric contraction phase of the movement by slowly extending to the “finish
position”. Be cautious not to rock back onto the heels at the conclusion of the movement. You
will also need to concentrate on avoiding the tendency to “snap-out” at the end of the lift in order
to avoid straining the knees. Pause at the conclusion of the lift for two counts before lowering
the weight. Please note: many experts in the field of weight-resistance training advocate that
the movement should be halted just short of the fully-extended position. However it is felt here
that full-extension applications are safe providing there is no snapping-out of the knees at the
conclusion of the lift. As well, by providing a fully-extended application there is enhanced opportunity
to activate the gluteals and the upper hamstring/gluteal tie- in which accentuates the effectiveness
of the exercise without any necessary risk of injury.
- Begin the eccentric contraction phase of the movement by slowly extending the hips and the
knees. You will want to direct strong concentration into maintaining the impulsing into the muscles
of the gluteal and hamstring region in order to avoid the tendency of allowing for gravity to
take over the lift and forcing the knees to absorb the burden of supporting the load.
- Concentrate on maintaining a flat position of the feet as there is a strong tendency to lift the
heels during the eccentric contraction phase of the movement in effort to alleviate the pressure
felt in the gluteal region and redirect it to the area of the knees. Remember, there is a natural
tendency to incorporate the calf muscles into the action by utilizing dorsi flexion in the eccentric
contraction phase. Keeping the flat -feet position will allow you to avoid this common pitfall.
- Make sure not to bounce at the completion of the eccentric contraction phase of the movement
in effort to apply momentum into the subsequent concentric contraction. Bouncing discourages
muscular contraction and accentuates the pressure upon the knees. Bouncing also encourages a
hip-thrusting action during the initiation of the concentric contraction which exposes the lower
lumbar region to potential injury.

Keys to the Lift
- Maintain full contact with the feet on the foot platform and drive off the region of the heels during
the concentric contraction of the movement. (Remember to avoid a rocking-back-on-theheels
action at the completion of the lift which forces a hyperextension of the knees).
- Avoid the tendency to utilize a hip-thrusting action at the initiation of the concentric contraction
by staying down in the seat with the lower back pressed against the back rest.
- Avoid “snapping-out” at the completion of the concentric contraction phase of the movement.
- Maintain a flat-position of the feet during the completion of the eccentric contraction phase of
the movement in order to avoid the natural tendency of raising up onto the toes.
- Avoid bouncing at the conclusion of the descent in order to alleviate strain on the knees and the
lower back.

Hack Squats

Hack Squats

The hack squat exercise provides an opportunity to implement a different squat application into
the student’s leg program. The back squat is often categorized-as a power movement when in reality
it should definitely not be considered as such. The major benefit attributed to the back squat exercise
is that it allows for a potentially safer squatting variation. The hack squat exercise is performed on a
hack squat machine which features a reclined weight-track, shoulder harness, and a back rest which
provide for enhanced balance and a reduced angle-of-exertion (with reference to the considerations
associated with the line-of-gravity) which allows for a facilitated movement application.

The back squat exercise is of particular value to those athletes who have suffered shoulder injuries
and cannot support or balance the bar across the shoulders as required in the conventional squat
movement application. While the back squat is generally regarded as presenting less of a risk than the
regular squat, it carries significant risks of its own.

Movement Analysis
What should be noted is that the hack squat exercise places specific demands upon the trainee
and should not automatically associated with the conventional squat. While there are some similarities
of exercise execution, there are also a number of distinct differences that require specific movement
methodology on the part of the trainee. Remember, weight-resistance training is highly-specific
and as such, each exercise places specific demands of proper exercise execution upon the trainee.
The hack squat exercise places a different emphasis upon the muscles that surround the hip-joint
and knee-joint. Of particular significance is the fact that the unique angle of the foot bed places a
unique emphasis upon the ligaments and tendons of the knee. Particularly vulnerable are the patella
ligament and the quadriceps tendon which attaches to the patella bone on the front of the knee.

Resistance Selection
It should be noted that just because a trainee might be strong in the conventional squat, it should
not be taken for granted that heavy poundage can be applied to the hack squat movement. The earnest
weight-training student would want to take the time to build the strength up in the specific fibers
called upon in the hack squat exercise by escalading the resistance gradually before attempting heavy
loads.

Proper Foot Placement

Dangers of Feet Too Close
The correct stance would see the feet placed
upon the platform in a slightly forward position and
spaced at slightly wider-than-shoulder-width distance
with the toes pointed in a slightly outward
position. If the feet are positioned to close to the
body, there will be tremendous pressure exerted
upon the knees during the eccentric contraction
phase of the movement. Also, with the feet positioned
too close to the body, there is tendency to
come off the back rest and use a hip-thrust action
during the initiation of the concentric contraction
phase of the movement. Coming off the back support
and employing a hip-thrust action induces the
force vector to hit directly upon the lower lumbar
region.

Dangers of Feet Too Far Apart
Conversely, if the feet are positioned too far in
front of the body, there is a tendency to apply an
exaggerated hip-thrusting action in order to maintain
contact with the back rest. The exaggerated hipthrust
action can force the trainee up onto the toes,
which forces the trainee to assume an arched-back
position. Arching the back results jams the facet
joints in the lower lumbar region. Complicating matters
is the fact that the force vectors now directly
attack the vulnerable spinal region.

In addition, if the feet are positioned too far in
from of the body there is natural tendency to lower
the head during the eccentric contraction phase of
the movement due to the angle formed between the
upper torso and the legs. A dropping of the head
action encourages a rounding of the back response
which further exposes the lower lumber region to
injury.

Range of Motion
A slightly-wider-than-shoulder-width foot
placement (with the feet pointed slightly outward) is
recommended because this posture allows for a facilitated full range-of-motion movement application.
As well, if the feet are spaced too close together there is greater felt in the knee. Of particular
concern is the lateral cruciate ligament of the knee. As well, close feet placements encourage hipthrusting
and a following rising up onto the toes action which, as outlined, is strongly advised against.
Another crucial point needs to be made: the angle of the foot platform should be slight as a correlation
between the severity of the angle and the amount of pressure that is exerted upon the knees during
the movement application exists.

Summary of Correct Exercise Execution
- Assume the proper preparatory posture by placing the feet upon the angled platform in a
slightly-wider than shoulder width stance. The feet should not be placed too far in front of the
body or too close to the body. The correct distance is determined top be that placement which
does not:

- Exert undue stress upon the knees;
- Force the body away from the back-rest;
- Induce the trainee to rise up onto the toes.

- Assume the proper preparatory posture by aligning the body beneath the shoulder harness while
establishing a rigid and flat -back posture with the head up and the chest out. You will want to
make certain that the entire length of the back (not just the upper portion), is in touch with the
back rest.
- Begin the eccentric contraction phase of the movement by utilizing hip and knee-joint flexion
and slowly lower the weight to the bottom of the natural range-of -motion of the hip flexion action.
The natural ROM would be one that allows for a facilitated movement application that encourages
the activation of the muscles of the gluteals, upper hamstring region, and the quadriceps.
It is important to produce high-activation of the muscles in order to reduce the exertion
upon the knee-joint.
- You will need to concentrate fully on applying strong neural impulsing into the gluteal region as
well as the area of the posterior upper thighs in order to avert the natural tendency to allow for
gravity to take over control of the movement in the eccentric phase which results in a bouncing
action at the conclusion of the descent. Bouncing at the completion of the eccentric phase exerts
tremendous pressure upon the knees which can easily cause injury to the quadriceps tendon and
the patella ligament.
- In order to establish the correct movement application in the concentric phase, it is imperative
that the trainee maintain contact with the platform with the entire foot (not just. the toes), and
drive off the rear portion of the feet. If the heels are raised up, the exertion will be applied with
the toes, which places added pressure upon the ligaments of the knee.
Please note, however, that you should not over emphasize the pressing action of the rear portion
of the feet by raising the toes off the platform (dorsi flexion). If the toes are raised off the platform
it encourages a hyperextension of the knee-joint which creates high injury-risk to the patella
ligament as well as the quadriceps tendon.
- Remember to avert the natural tendency to apply a hip-thrusting action into the initiation of the
concentric contraction phase of the movement by driving off the heels and by maintaining contact
with the back rest with the entire back. Note: some back rests do not extend down to the
full length of the back. In such a case, the trainee will have to be extra cautious to maintain the
correct flat -back posture and to keep as much of the back jammed against the back rest as possible
in order to encourage a stabilized posture of the highly-vulnerable lower lumbar region.
- Raise the weight slowly through the concentric contraction phase of the movement by utilizing
well-controlled knee and hip-joint flexion. You will want to avoid snapping-out at the completion
of the lift as this action will encourage a hyperextension action of the knee-joint. Snappingout
also encourages a resulting hip-thrust action which creates an injury risk to the lower lumbar
region.

Keys to the Lift
- The first step to the safe, effective utilization of the back sq~ exercise is to recognize from the
outset that the back squat exercise is not a power movement per se. Heavy poundage are not required-
and in fact are discouraged- in this exercise.
- Pay strict attention to applying the correct stance, body posture, and exercise execution throughout
the performance of the exercise or injuries are a virtual certainty.
- Utilize slow speed-of-contraction movement applications
- Press off the heels of the feet and not the toes.
- Keep the back Bat and rigid, and maintain contact with the back support throughout the movement
application.
- Keep the bead up and the hips down in effort to avoid the natural tendency of dropping the
head during the descent.
- Utilize strong neural-impulsing in effort to ensure maximum activation of the involved muscles
in order to reduce the exertion upon the knee-joint.
- Avoid bouncing at the conclusion of the eccentric contraction phase of the movement.

Lunges

Lunges

The lunge exercise is of great value as an overall shaper and definer of the anterior and posterior
portions of the upper leg (quadriceps, hamstrings, and glutes), but unfortunately this movement is
often overlooked by weight-resistance trainees. Even the most ardent leg-training enthusiasts -rarely
include lunges in their routines. Many trainees view the lunge movement as a waste of valuable time
and energy. The expressed viewpoint is one that suggests that lunges are a sissy movement and that
true lifters go with the power movements for their leg development. The feeling appears to be that
lunges are for those people who are not interested in serious training.

The above thinking represents ignorance and prevents the trainee from realizing the benefits of
one of the most effective movements in the entire weight-resistance training exercise portfolio. It
takes patience and dedication to apply lunge routines into the training schema but the magnitude of
the positive resultant effects can be startling. Lunges not only promote separation and definition in
the legs but have proven to be effective in providing for major size increases as well. Many of the
bodybuilding champions credit their outstanding leg development to the effects of the work they put
in on their lunges.

Movement Analysis
For purposes of clarification, the lunge exercise
can be performed with either barbell or dumbbell and
can be applied with a short or long stride. The front
lunge can also be performed with the benefit of a
raised platform or on the floor. For beginner trainees
it is recommended that the dumbbell version of the
front lunge movement be used with a short stride application.
It is also suggested that a raised (5-7 inches)
platform be used.

Dumbbell vs. Barbell Application
The dumbbell front lunge application is safer than
the barbell front lunge approach due to the fact that
the resistance is held at the sides of the body as opposed
to being held across the back of the neck. With
the resistance held across the base of the neck any
deviation in technique or posture places the trainee at
risk of incurring back and knee injuries.

Due to the fact that the lunge movement requires
a level of expertise (there is a strong balance factor
associated with the movement application), the risk of
injury is relatively high with barbell applications. While
there is a balance factor associated with dumbbell
lunge applications as well, there is less chance of the
trainee suffering a back injury. The knees are vulnerable
in both movement applications though again, the
barbell approach would carry higher risk.

Short vs. Long Stride Application
The beginning student should utilize a short stride
versus a long stride application in order to allow for
more easily-facilitated correctness of technique. The
short stride will help alleviate early balance problems
which will help reduce the risk of knee injuries that
can occur as a result of veering off to the side. However,
it should be clearly stated that if the stride is too
short, the trainee will be exposed to injury of the frontal
knee area. If the stride is not of sufficient length,
the trainee is forced to come up onto their toes, which
exerts tremendous pressure on the patella ligament.

The beginning trainee will want to experiment with various stride lengths in order to find the
correct distance. The determination of the correct stride length would be made by using a stride that
allows for a 90° angle between the upper and lower leg regions. The beginning trainee would also
benefit from a check-point or reference point with the support leg. The angle of the upper and lower
regions of the support leg would also be at 90°. As the trainee becomes more experienced and thus
more adroit in the movement application, greater stride lengths can be applied.

Experienced trainees can effectively apply a fully extended rear leg position without running the
risk of losing balance. The fully-extended rear leg position provides for maximum exertion of the
front (lead) leg as well as providing for maximum contraction of gluteal muscle region of the rear
(support) leg. The key is to take a stride that will provide maximum balance and at the same time allow
for the exertion of the force to be applied with the rear portion of the lead foot allows for a reduction
in the strain that is extended upon the highly-vulnerable patella ligament located in the front
of the knee.

Raised Platform vs. Floor Application
The utilization of the raised platform versus a flat floor application can effectively reduce the risk
of injury due to the fact that the position of the lower leg in relationship to the upper leg provides a
more advantageous angle with which to apply pressure with the rear portion of the foot. By applying
pressure with the rear portion of the foot the trainee can effectively reduce the exertion felt in the
knees. An added advantage to driving off the rear portion of the foot is that the hamstring and gluteal
muscle groups are greatly accentuated.

Summary of Correct Exercise Execution
- Assume a normal stance with the feet positioned straight ahead and placed inside shoulder width
distance. Generally a 6-8 inch displacement distance would be desirable in order to provide maximum
balance.
- Maintaining an erect posture with the shoulders square and the head up (hands would be held at
the sides of the body) slowly take a step forward onto the secured raised (5- 7 inches) platform.
The head should be held up and the chest thrust forward throughout the movement in order to
prevent the trunk from rising up. If the trunk is allowed to rise up it elicits a rounding of the
back reaction which could lead to lower lumbar region injury.
- Apply a stride length that would allow for full pressure on the complete foot. The knee of the
trail leg should come to a position about an inch from the floor. Take your time and check the
position of the legs in relation to each other as well as the angles that are created between the
upper and lower regions of each.
- Initiate the concentric contraction by driving off the rear portion of the foot. Come back slowly
to the preparation stance. At this point you may change feet and step forward with the alternate
foot or repeat the action with the same foot. Beginning trainees with little experience on this
movement could help their quest for balance by repeating the action with the same foot until a
desired number of repetitions is completed. With a little more exposure to the exercise they may
want to initiate an alternate foot approach into the movement application.

Keys to the Lift
- Maintain a rigid posture with the back with the shoulders square and the head held high in order
to establish a safe and efficient movement application.
- Apply pressure with the rear portion of the foot during both the concentric and eccentric contraction
phases of the movement in order to alleviate pressure on the patella ligament of the
knee.
- Train slowly with full appreciation of the need to maintain balance in order to reduce the risk of
medial and lateral ligament damage to the knees.

Front Squat

Front Squat

For those people who have always considered the
front squat as a poor man’s version of “real squatting”
they may have been shortchanging themselves in their leg
development. The front squat is an often-overlooked exercise
and one which has proven to be an excellent
movement for the activation of the muscles of the anterior
thigh (the quadriceps). Particular emphasis is exerted
upon the lower anterior region (specifically the vastus
medialis), which is more highly-accentuated than is the
case with the performance of the conventional squats.

Considerations for Line of Gravity
The reason for accentuated emphasis of the lower region
of the anterior thigh is that the weight-in-front-ofthe-
body position associated with the front squat exercise
alters the position of the force vectors. The line-of-gravity
is now aligned with the area of the knee- joint as opposed
to being directed through the hip-joint when the weight is
held behind the body as seen in conventional squatting
applications. While the front squat exercise activates the
quadriceps, it also incorporates the involvement of the
hamstrings, and the gluteals. The front squat movement
application allows for a more easily-facilitated range- ofmotion
during the actions of flexion and extension of the
hip-joint.

The Differences of Front Squat
There are a number of important differences in the
execution of the front squat that need to be addressed in
order to reduce the risk of injury and to ensure the effective
application of this highly-valuable exercise.

- Firstly, the main difference in the front squat and the
conventional squat is the position of the bar. The
front squat exercise sees the bar held in front of the
body high up on the chest (clavicle height) and secured
in a folded arms or cross grip application. The
elbows must be held high at all times in order to provide
for the secure placement of the bar. If the elbows
are allowed to drop down the bar-will slip
downward which forces a thrusting forward of the
body which results in a lowering of the head which
could set the trainee up for injury to the lower back.
The head should be held erect with the chin tilted
upward. The back is held in a rigid and flat posture
throughout the movement application;

- Secondly, there exists an opportunity to employ a
slightly wider stance in as there is an increased range of-
motion associated with the front squat movement.
The wider stance allows for a slightly different emphasis
to be applied to the muscles;

- Thirdly, Due to the fact that there is a more readilyfacilitated
action of hip flexion with the front squat
movement, the trainee will have to concentrate fully
on avoiding the natural tendency of lowering the
weight too quickly. If the trainee descends too fast
there is a natural resultant of bouncing into the completion
of the eccentric contraction phase of the
movement. “Bouncing” – as outlined in the conventional
squat exercise- can cause serious injuries to the
knees;

- Finally, there is also a natural urge experienced by the
lifter to drop the head during the initiation of the
concentric contraction phase of the movement.
Dropping the head encourages a rounding of the back
resultant effect which places the lower lumbar region
in serious jeopardy.

It should be remembered that while front squats can
alleviate many of the dangers associated with conventional
squats, they too can provide serious injury risks. The
weight-resistance trainee would need to pay strict attention
to the rudiments of proper movement methodology
in order to provide the safe, efficient utilization of this
highly-valuable, but -at the same time- risky exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory stance for the exercise
by establishing a slightly-wider-than- shoulderwidth
stance with the feet pointed slightly outward.
- Cradle a bar across the front of the chest with the
arms folded over the bar in a criss-cross position. The
bar should be resting across the area of the anterior deltoids.
- Initiate the eccentric contraction phase of the exercise by
slowly lowering the body downward utilizing hip and knee-joint flexion.
You will want to remember to maintain the desired headerect
position throughout the descent.
- Maintaining full contact with the floor with the entire area of the
feet (not just the toes) slowly lower the weight to the desired
eccentric phase finish-position with the thighs placed in a position
that is parallel to the floor.
- You will want to pause for a full count at the completion
of the eccentric contraction phase in effort to avoid the
tendency of bouncing into the subsequent concentric contraction phase of the
movement.
- Slowly begin the concentric contraction phase by utilizing knee and hip-joint extension to rise
upward.
- You will want to raise up slowly to the fully-extended finish position

Keys to the Lift
- Utilize the correct stance and posture throughout the entire movement application in both the
eccentric and concentric phases of the exercise.
- Maintain the desired flat-back position with the head held erect.
- Be careful to maintain the desired flat-foot position throughout the entire execution of the
movement in both the eccentric and concentric phases of the movement application.
- You will want to concentrate fully in effort to avoid the natural urge to bounce out of the eccentric
contraction phase finish position in effort to add impetus to the subsequent concentric contraction
phase of the exercise.

Cable Thigh Adduction

Cable Thigh Adduction

Introduction
Another manner in which to work the gluteal muscle group is to utilize another variation of the
thigh (hip-joint) cable exercise in this movement the emphasis of the movement action is applied
toward the body as opposed to away from the body as evidence in the thigh (hip-joint abduction exercise.

Movement Analysis
In this movement application the emphasis is exerted by bringing the leg across the front of the
body. The same basic rudiments of the hip-joint abduction exercise are put into effect here. There is
a strong tendency to allow knee-joint flexion to occur in the action leg as the cable is brought across
the body so you will have to exert strong concentration to maintain the desired locked-knee position
of the leg. Once again there is a strong tendency to rock the body to and fro in effort to incorporate
momentum into the movement application.

In this exercise the trainee would be advised to concentrate on leading the movement with the
rear portion of the foot rather than the front portion. The rear portion accentuation allows for additional
emphasis to be exerted upon the inner portion of the thighs which allows for the strong activation
of the gluteus medius.

The movement can be applied on a 45° angle application or a 90° angle (straight-out away from
the body) application. In order to provide the greatest squeezing of the gluteus medius the 90° angle
application would be considered the more desirable approach. The trainee would be required to concentrate
fully in order to gain the maximum ROM in the movement application as the tendency is to
abort the concentric contraction phase of the movement short of the fully-extended position. By
extending the leg to the fullest extent there is an opportunity to accentuate the gluteus maximus in
the difficult -to-reach higher inside portion. Once again it should be stressed that it is imperative to
maintain a stiff- legged position of the support leg otherwise the action leg will be induced to undergo
knee-joint flexion which would greatly reduce the effectiveness of the exercise.

Slow, speed-of-contraction applications should
be used during the execution of the exercise in order
to gain the most out of the movement. You should
pause at the completion of the concentric contraction
phase of the movement for a two-count and
then slowly return the weight to the starting position.
You will need to concentrate fully on resisting
the forces of gravity from taking over control of the
lift during the eccentric contraction phase of the
movement.

Added Medial Rotation
The rudiments of the cable (hip-joint) adduction
exercise are followed only with the inclusion of the
additional action of medial rotation of the thigh.
That is the thigh is turned in as the concentric contraction
phase of the movement is being completed
which allows for greater squeezing of the gluteals as
the cable is drawn across the body. The gluteus minimus
and the gluteus medius muscles are accentuated
during this movement.

You will want to remember to initiate the medial
rotation of thigh with the hip-joint rather than
attempting to medially rotate the lower leg at the
knee-joint. Activation of the knee- joint could produce
ligament and tendon damage to the knees particularly
vulnerable would be the interior cruciate
ligament during the concentric contraction phase of
the movement and the exterior cruciate ligament
during the eccentric contraction phase of the
movement.

It is essential that you apply a slow deliberate
medial rotation of the thigh rather than to apply a
vigorous thrusting action of the leg. Remember to
pause for two counts at the completion of the concentric
contraction phase of the movement before
initiating the eccentric contraction phase of the
movement. Also you will need to concentrate fully
on maintaining the locked-knee position of the support
leg during the eccentric contraction phase of
the movement.

There are many variations of the movement ap-
plications for the cable hip-joint actions. You may want to experiment with several approaches in
order to gain the “feel” of each. As long as correct exercise execution is applied throughout the entire
movement application, you will be able to utilize this highly-effective portfolio of exercises for your
safe, efficient development of the muscles that comprise the area of the hips.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by standing on a raised platform with
the cable attached to the action leg which is held in a position that is just back of the parallel position
of the body.
- The body should be held in an erect position with no bending at the waist permitted.
- Slowly initiate the concentric contraction phase of the movement by drawing the cable inward
across the body. You will want to lead the action with the heel as this will discourage a bending
of the knee resultant which could place the knee-joint in jeopardy of strain.
- Complete the concentric contraction phase of the movement by drawing the leg across the body
evenly to the fully-extended (natural) position. You will want to focus on not allowing for a
bending action of the torso during the completion of the movement.
- You will want to pause for a full count before initiating the eccentric contraction phase of the
movement.
- Slowly begin the eccentric contraction phase of the movement by lowering the leg slowly downward
and back across the body.
- Complete the eccentric contraction phase of the movement by lowering the cable back to the
starting position. You will want to make certain to maintain the desired erect posture of the upper
torso during the movement application.

Keys to the Lift
- Utilize light resistance and establish and maintain the desired erect posture of the upper torso
throughout the entire execution of the exercise.
- Establish and maintain the desired stiff-legged position of the action leg during the entire performance
of the exercise.
- Utilize slow speed-of-contraction movement applications and avoid the natural urge to apply a
herky-jerky application to the movement.

Cable Thigh Abduction

Cable Thigh Abduction

Introduction
In this exercise the ankle bracelet is attached so that the cable is in a direct line with the side of
the foot instead of being in line with the instep. The support leg is placed upon the raised platform
and the leg is drawn out to the side. The tendency here is to bend at the waist in effort to incorporate
momentum into the movement application. You will need to concentrate on maintaining the desired
straight posture throughout both the concentric and eccentric contraction phases of the movement.

Movement Analysis
The cable can be drawn straight out from the body or brought back on a 45° angle. Note that if
the gluteus maximus was activated with the straight back application the greatest accentuation in the
gluteus medius and minimus would be achieved with the straight-out from the body approach. The
45° angle application would incorporate the gluteus maximus into the movement. Note that the
movement is performed with the foot placed in a parallel position to the body with the accentuation
applied with the back portion of the foot in order to dissuade the foot from turning ties first into the
movement which offers a different movement involving additional muscles.

Added Lateral Rotation
If the front portion of the foot is permitted to lead the action the exercise is described as Cable
Thigh Abduction with Lateral Rotation. The rotation is provided by the action of the hip-joint and
not the knee-joint. This is a crucial consideration because if the action is provided by the knee-joint,
then the ligaments and tendons in the knee become
exposed to injury

This exercise is performed similarly to the standard
cable hip-abduction exercise only now instead of
completing the movement with the heels leading the
action you begin to turn the leg (femur), outward by
rotating at the hip-joint (not the knee-joint). This outward
or, lateral rotation of the thigh accentuates the
quadratus femoris and (to a lesser extent) the piriformis
muscles.

The tendency with this exercise is to begin to lessen
the rotation during the completion of the set until
the heels are leading the action and the cable is being
drawn more toward the back of the body as opposed
to the desired location to the side of the body.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the
movement by attaching a bracelet around the ankle
of the action leg and by standing on a slightlyraised
platform with the non-action leg. (A 10 kg.
plate will do nicely)
- The action leg should be placed at a position that
is slightly beyond the parallel line of the body.
(approximately 6-8 inches)
- The hands should be placed on the support stand
and the body should be positioned in the upright
position. The tendency with this movement is to
lean sideways with the body in effort to create leverage
for the lift. Leaning to the side defeats the
purpose of the exercise as the angle-of-application
is reduced so greatly that the effectiveness of the
exercise is lost
- Initiate the concentric contraction phase of the
movement by drawing the leg slowly across the
body. You will need to concentrate fully in order
to apply the desired heel-forward position of the
foot during the movement application in effort to
reduce the urge to bend the knee during the
movement application. As well, you will be hardpressed
to draw the weight slowly across the body
and to avert the natural tendency to initiate the
movement with a jerky motion.
- Complete the concentric contraction phase of the movement by contracting the weight across
the body and bringing the leg up to the side. You will not need to raise the leg too high in order
to achieve the desired effects upon the lateral portion of the thigh. You will need to concentrate
fully in order to maintain the desired stiff-legged position and to avoid the tendency to bend the
knee as the cable is brought across the body.

Keys to the Lift
- Utilize light resistance and apply slow speed-of-contraction movement applications.
- No herky-jerky movement applications please.
- Maintain the desired stiff-legged position of the leg throughout the entire execution of the exercise

Straight-back Cable Kick

Straight-back Cable Kick

An excellent way in which to emphasize the muscles that comprise the region of the hips is
through the cable exercises. In addition to emphasizing the gluteus maximus, gluteus medius and
gluteus minimus trio, cable exercise applications allow for the activation of the less-profiled piriformis,
obturator intemus, and quadratus femoris muscles. It is important to establish that the cable exercises
should be performed with very light weight
and slow, deliberate speed of contraction movement
applications. As well, it is very difficult to perform
the movements with correct form and proper movement
methodology thus intense concentration is required
in order to avoid the many flaws in technique
that could creep into the execution of the exercise.

This section as well as section 2.4.3 and section
2.4.4 outline three cable exercises that can be performed
in order exercise the muscle outlined above.
Please note however that the general leg exercises .
that will be outlined starting in section 2.5 . activate
these muscles as well, but do not allow for the same
level of isolation of the following cable exercises do.

The straight-back cable kick exercise is performed
on a low pulley station. This movement is
designed to accentuate the gluteus maximus. In order
to perform the exercise a low pulley station is required.
Hopefully the station would be equipped with
a raised platform. If a secure platform is not provided
you may improvise but make certain that the platform
is solid enough with a sufficient base so as to
prevent it from flipping up during the execution of
the movement. The concept of raising the support
leg above the level of the floor is to allow for clearance
of the action leg during the completion of the
movement.

Plantar Flexion versus Dorsi Flexion
Applications
The platform should be of sufficient height so as
to allow for a plantar flexion position of the ankle.
Plantar flexion applications allow for greater accentuation
to be applied into the gluteals while dorsi flexion
applications activate the calf muscles to a large
degree. If the calves are activated the impulse is
drawn up through the hamstrings during the execution of the movement which detracts from the
desired effects upon the gluteals. As well, with dorsi flexion applications there is a tendency to bend
the knee which further activates the hamstring muscles. Plantar flexion applications encourage the
locked knee position of the leg which allows for maximum concentration to be exerted upon the gluteals
throughout the entire ROM of the movement application.

Summary of Correct Exercise Execution
- Attach the ankle bracelet securely around the ankle and face the low pulley station.
- Assume the correct preparatory posture by standing straight with the head held high. You will
want to grasp onto the apparatus in order to provide support for balance during the execution of
the movement.
- Slowly begin the concentric contraction phase of the movement by drawing the weight slowly
back while maintaining a locked-knee position of the leg. You will want to remember to maintain
the erect posture of the body in order to gain the most out of this exercise. The tendency with
this movement is to lean forward during the movement application in effort to provide a more
advantageous angle with which to perform the movement. Leaning forward will allow you to use
more weight and will appear to offer an increased range of motion but neither apparent “advantage”
will serve the purpose of maximally activating the gluteus maximus muscle.
- Draw the weight slowly back as high as the hip will allow in the action of extension. You will be
hard-pressed to resist the urge to lean forward during the completion of the movement. You will
also need to concentrate fully on maintaining the locked-knee position of the leg during the elevation
of the weight. Once at the top of the concentric contraction phase of the movement
pause at for two counts in order to get the maximum squeezing effect in the glutes.
- Slowly begin the eccentric contraction phase of the movement by lowering the weight.
- Once again you will be tempted to bend the knee of the action leg. You will also be tempted to
bend the knee of the support leg in manner of alleviating the stress felt in the support leg and also
to provide for a measure of momentum to be applied into the subsequent concentric contraction.
Bending the knees destroys the effectiveness of the exercise as it detracts from the emphasis
that is placed upon the gluteus maximus.
- Once at the bottom of the eccentric contraction phase you will want to avoid the natural tendency
to exaggerate the sway into the next concentric contraction. You will want to allow the leg to
come forward of the support leg in order to provide for greater range-of- motion for the hipjoint
action but too much sway will invoke momentum into the movement application which will
detract from the effectiveness of the exercise. As well, you will need to resist the urge to snap the
leg back out in manner of reducing the tension in the glutes. This action would obviously be selfdefeating.
- No herky-jerky movement applications on this one; slow easy movements allow for maximum
results. Those trainees who have experienced lower back problems will want to exercise extreme
caution with reference to the execution of the completion phase of the concentric contraction
phase of the movement. If the trainee is suffering from chronic lower back pain then he/she
would want to lean forward just a little in order to alleviate the severity of the pressure that
would otherwise be placed on the lower lumbar region. This adjustment in posture will help proUpper
tect against the problem of jamming the facet-joints as” well as suffering other common ailments
of the lower lumbar region.

Keys to the Lift
- Maintain an erect posture with the back straight and the head up.
- Utilize slow speed-of-contraction movement applications.
- Do not lean forward during the concentric contraction phase of the movement.
- Maintain a locked-knee position of the leg throughout the execution of both the concentric and
eccentric contraction phases of the movement. This consideration includes the knee position of
the support leg during the eccentric contraction phase of the movement in addition to the action
leg.

There are variations of the straight-back cable hip extensions. The cable can be brought out to
the side with a thigh abduction or thigh adduction movement application. The rudiments of the exercise
execution remain the same movement while task-specific considerations will need to be attended
to. For example there is a greater tendency to bend the knee during the execution of the thigh
adduction exercise and (to a lesser degree) the thigh abduction exercise than is experienced in the
execution of the straight-back hip extension exercise.

Leg (Knee-joint) Extension

Leg (Knee-joint) Extension

Introduction
Performing the power movements of the leg exercise inventory (the power movements will be
covered in detail later in this section), will develop both the posterior and anterior regions of the
thighs. However, in order to create clear definition and separation of the quadriceps muscles, specific
attention must be devoted to the area. The most effective manner in which to isolate the quadriceps
is to perform the thigh (knee) extension exercise. It should be noted that there are a number of power
type movements that provide opportunity to build rippling quadriceps including front squats.

Considerations for Machine Selection
The thigh extension exercise is performed on a leg extension machine. There are two basic variations
of the leg extension machine:

- Combination thigh-extension and thigh-curl machine
- Specific leg extension machine.

Because the combination thigh extension/thigh curl machine was designed to accommodate exercises
for both the quadriceps and the hamstrings, the bed is flat. The specific thigh extension machine
allows for either a flat position of the seat or an angled seat. Some machines feature multi-angle
capability which allows for a variation in frontal thigh accentuation.

The flat bed, while allowing accentuation of the entire frontal thigh really emphasizes the lower
region of the frontal thigh. The angled bed also provides accentuation of the entire frontal thigh but
allows for facilitated accentuation of the upper region. Of the two machines, the specific thigh exten28
sion machine can be used to greater
advantage than the combination machine
because of the angled bed. As
well, the specific leg extension machine
provides a back rest which allows
for facilitated maintenance of
desired posture. Some machines offer
a single-leg application of the movement
for even greater isolation.

Considerations for Foot
Positions
This particular movement can be
applied with a variety of foot placements
(wide, narrow, closed) and four
ankle-joint positions (inversion, eversion,
and plantar and dorsi flexion).
Each specific approach to the thigh
(knee-joint) extension exercise will
provide specific accentuation upon
the quadriceps muscle group. Narrow
and closed stances stimulate the outer
region of the frontal thigh while the
wide foot placement would encourage
activation of the inner portion of the
frontal thigh. In addition, the eversion
position of the ankle-joint would
provide high activation of the vastus
medialis located on the inner anterior
thigh while the inversion position of
the ankle-joint would provide stimulation
of the outer portion of the anterior
thigh. The plantar and dorsi
flexion positions would stimulate the
middle portion of the anterior thigh.
The three main foot positions
that can be applied during this exercise
in order to accentuate the various
areas of the frontal upper leg (thigh)
are as follows:

Toes straight-ahead position
This position is considered to provide for a general
emphasis to be applied to the four quadriceps muscles.
Though it should be noted that the vastus intermedius
bears the major brunt of the exertion here which results
in the rectus femoris (the large muscle in the middle of
the frontal upper leg) to be accentuated.

Toes turned-in position
This position allows for an accentuation of the vastus
lateralis which provides for that sweeping outerregion
that is so impressive in frontal thigh development.

Toes turned-out position
This position allows for the accentuation of the
medial (inner) region of the frontal upper leg. The vastus
medialis (the large bulging muscle on the inner portion of
the lower region of the frontal thigh) is greatly accentuated
during the toes turned-out placement. Additional
emphasis can be provided to the inner portion of the
inner thigh by rotating the ankle joint outward.

You may want to experiment with the various foot
positions and placements as you continue through your
program but for purposes of a general frontal thigh application
the beginning weight training student would
best be served with a toes straight-ahead position.

Considerations for Feet Displacement and
Dorsi and Plantar Flexion
The feet should be placed about 6-8 inches apart
(depending upon the width of the hips) in order to provide
optimum growth and development potential. Wider
feet placements reduce the natural range-of-motion and
encourage breakdowns in technique such as rocking forward
and backward which encourages a drooping of the
head response which induces the back into a rounded posture which could lead to lower back injury.
Extremely close feet placements can invoke strain upon the spine. Close placements also discourage
the involvement of the vastus media1is during the movement.

There is also much discussion concerning the position of the feet with respect to either dorsal or
plantar flexion. Dorsal flexion (toes pointed up), encourages an increase in tension during the
movement application which allows for greater accentuation to be applied upon the vastus interme-
dius which promotes the accentuation of the rectus femoris. This response creates the deep crevices
and distinct separation in the muscles of the frontal thigh. The action of dorsal flexion however encourages
the upper torso to come forward which reduces the range-of-motion and creates stress
upon the lower back.

The tendency with dorsal flexion applications is to apply herky-jerky movement applications with
an exaggerated rocking motion which reduces the effectiveness of the exercise and could lead to lower
back injury.

Plantar flexion applications (toes pointed straight ahead) encourage full range-of-motion applications
but they also promote increased speed-of-contraction applications which can invoke serious
knee injuries during the concentric contraction phase of the movement. Particularly vulnerable is the
patella ligament which can be easily strained if the movement is not highly-controlled.

Summary of Correct Exercise Execution
- Assuming the use of a specific leg extension machine position yourself upon the seat so that the
edge of the seat is fitted snugly into the bend of the knees.
- Place the insteps under the rollers about 6-8 inches apart making certain that the rollers do not
come up on to the shins. If the rollers come up too high they will alter the force vector thus reducing
the effectiveness of the exercise. Conversely you will want to make certain that the rollers
are not placed too low near the toes where they might slip off during the movement creating a
pressure differential that could invoke injuries to the knees and to the lower back.
- Grip the handles at the side of the seat and straighten the arms and lift the chin up and thrust the
chest forward in order to assume the proper posture to allow for the safe, efficient movement
application. Make certain that you establish contact with the back rest and if a cushion is available
place it at the area of your lower back in order to provide maximum stability. Note: If a combination
leg extension/leg curl machine is being used you will want to make certain to place the
end of the bed behind your knees and lean back slightly (about 35 degrees). By leaning back you
are able to allow for a full range-of-motion application and you will reduce the stress upon the
lower lumbar region. You will need to grip the side of the bench with a fully extended arm position
in order to keep provide for the desired head-up posture. You will also want to avoid the
tendency to lean back too far in the starting position as this will reduce the effectiveness of the
exercise. As well, you will need to concentrate fully on avoiding the natural urge to lean back
during the application of the movement in effort to provide momentum to the lift.
- With either the specific or combination machine usages, you will want to keep your head held in
the erect position. If the head is allowed to droop during the movement it will create a resulting
rounding of the back posture. A rounded posture greatly reduces the range-of- motion capability
and places adds exertion upon the lower spine which could easily result in injury.
- Once in the correct position slowly raise the weight by extending at the knees. You will want to
resist the urge to snap the weight up into the fu11y-extended position. It is imperative to extend
slowly in order to avoid the dangerous snapping action which could. produce serious injury to
the patella ligament in the knees as well as to the lower back. Some trainers advocate the concept
of not fully extending in the finish position in order to reduce the risk of knee and back injuries.
However, it is felt here that a properly performed extension will allow for an enhanced growth
and development benefit associated with a full range-of-motion contraction while allowing for a
safe movement application.
- Once at the fully-extended concentric contraction position bold the resistance for two counts in
order to allow for the impulse to run the entire length of the frontal thigh and then slowly lower
the weight to the starting position.
- You will want to concentrate on maintaining correct posture during the eccentric contraction
phase of the movement in order to avoid “bouncing” into the subsequent concentric contraction.
The bouncing action encourages the body to bend forward which severely reduces the
range-of-motion and could lead to lower back injury. As well, by lowering the weight slowly you
are more easily able to avert the tendency of raising off the seat in effort to provide body-weight
momentum into the following concentric contraction.
- You will need to concentrate strongly in order to maximize neural-impulse activity throughout
the eccentric contraction phases of the movement. Lactic acid builds up readily during this exercise
and the natural tendency is to yield to the pain and come only partially through the ROM before
attempting to blast the weight back up. This aborted approach to the movement application
creates a herky-jerky movement application that can invoke injuries to the lower back as well as
the knees.

Keys to the Lift
- Keep the head up and the back straight throughout both the concentric and eccentric contraction
phases of the exercise.
- Utilize slow movement applications and avoid “snapping out” in order to reduce the risk of injury
to the knees and to the lower back.
- Concentrate fully on avoiding the natural tendency to “bounce” into the concentric contraction.

Single Leg Variation
A variation of the thigh (knee-joint) extension movement is the single leg application. The single
leg approach provides even greater emphasis on the quadriceps. However, it is recommended that
beginning weight-training enthusiasts perfect the technique of the conventional two-legged version
of the exercise before implementing the single leg application in order to avoid the common flaws in
technique that are accentuated during the performance of the single leg exercise.
Flaws in Execution

- Dropping the head and leaning forward during the execution of the concentric contraction.
- Rocking back and forth during the movement application
- Performing the movement with herky-jerky movement applications
- Not locking out at the completion of the concentric contraction phase
- Bouncing at the bottom of the eccentric contraction phase.
- Using rapid-fire speed-of-contraction during the movement application.

It should be noted however that these flaws in technique can be easily averted with a little experience
with the thigh (knee-joint) extension exercise and should not be overlooked entirely. In fact
the practiced trainee can apply more
ly-facilitated perfected technique in the single
leg version due to increased accentuation
and more readily-facilitated range-of
motion applications.

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