Tag: quads
The 10 Best Quad Exercises for Bad Knees
No pain, no gain, or so the popular saying goes. However, there is a huge difference between the pain caused by fatigue and oxygen debt in your muscles and joint pain. While the former is part and parcel of an effective workout, the latter should set alarm bells ringing.
Exercisers ask a lot of their knees, and as such, knee pain is very common. High-impact activities like running are often associated with painful knees, and so is heavy strength training.
However, that doesn’t mean that knee pain signals the end of your exercising or lifting career. In fact, staying in shape can prevent some types of knee pain from progressing and may even make the pain more manageable (1).
That said, if you have knee pain, you should modify your workouts to avoid making it worse. You should also get the source of the pain checked out to ensure that you aren’t inadvertently turning a minor injury into a major one.
In this article, we reveal ten of the best quadriceps exercises for lifters with bad knees.
Knee Anatomy Basics
The knee is a hinge joint that opens (extends) and closes (flexes) and can laterally and medially rotate slightly when bent. It comprises the femur or thigh bone and the tibia, which is the bigger of your two shin bones. The ends of the bones are covered with a smooth, slippery substance called hyaline cartilage, which aids in the movement of the joint.
As a weight-bearing joint, the knee must be very strong and stable. As such, it’s held together by tough, inelastic cords called ligaments, and the end of the femur sits in small cartilaginous cup-like structures called the meniscus.
These structures (hyaline cartilage, ligaments, and meniscus) are prone to wear and tear and injuries. In some cases, surgical repair is necessary, while in others, rest and rehab are all that is needed. In most cases of knee pain, these are the cause of the problem, e.g., a torn ligament or meniscus or worn hyaline cartilage.
The knees are controlled by several muscles, including:
Quadriceps – also known as the quads and consisting of the vastus lateralis, vastus intermedius, vastus medialis, and rectus femoris. The quads extend your knees.
Articularis genus muscle and tensor vastus intermedius – two small but powerful knee extenders sometimes listed as part of the quadriceps group.
Popliteus – a small muscle behind the knee that initiates flexion.
Hamstrings – the collective name for the semimembranosus, semitendinosus, and biceps femoris, which are located on the back of your thighs. The hamstrings flex the knee.
Sartorius – also known as the tailor’s muscle, the sartorius is the longest muscle on the human body. It is responsible for the flexion of the knee.
Gastrocnemius – the larger of the two calf muscles, gastrocnemius works with your hamstrings to flex your knee.
While knee pain can be unpleasant, it doesn’t have to mean quitting your workouts. Instead, providing you avoid activities that exacerbate or worsen your pain, you can often train around whatever ails your knees.
In fact, stronger quadriceps help stabilize your knees, which is why it’s worth seeking out quads exercises even if you have bad knees.
The 10 Best Quad Exercises for Bad Knees
Is knee pain making it hard for you to build the quads of your dreams? We hear you! Try these exercises to see if they provide the workout you want without the discomfort. However, it’s generally best to get knee pain checked out by a medical professional. In some cases, continuing to train may make it worse.
1. Seated straight leg raises
If bending your knees causes pain, you need a quads exercise that lets you keep your leg extended. Seated straight leg raises put plenty of tension through your quads, emphasizing the often hard-to-hit rectus femoris. This is a common quads exercise in early-stage post-injury rehab.
Steps:
Sit on the floor with your legs extended in front of you. Place your hands behind your hips and use your arms for support. Pull your toes up to increase quads engagement.
Contract the quads of the leg you want to train first.
Keeping your knee straight, lift your foot 12-24 inches off the floor.
Lower your leg and repeat.
Switch legs and do the same number of reps on the other leg.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hip flexors.
Benefits:
A joint-friendly isometric quads exercise.
Virtually no stress on the knee joint.
No equipment is required.
Tips:
Use an alternating leg action if preferred.
You can make this exercise harder by wearing ankle weights or putting a resistance band around your legs.
Pause for 2-3 seconds with your leg raised to make this exercise more challenging.
2. Wall squat
The wall squat is another isometric or static exercise that puts plenty of stress on your muscles but virtually none on your joints. The key to this exercise is pushing as hard as possible to fatigue your muscles in 30 seconds or less. Long, passive holds are much less time-efficient.
Steps:
Stand with your back to a smooth wall, feet about 18 inches away.
Lean your back on the wall and then slide down until your thighs are roughly parallel to the floor. Your shins should be vertical.
Push your lower back into the wall and hold for the prescribed duration.
Muscles Targeted:
Primary: Quadriceps, hamstrings, gluteus maximus.
Secondary: N/A.
Benefits:
An intense but joint-friendly exercise.
No equipment required.
Easy to adjust the difficulty of your workout by changing how hard you push your back into the wall.
Tips:
Adjust the angle of your knees for comfort.
Do not hold your breath.
You can also do this exercise using one leg at a time:
3. Split squat
Lunges and squats are popular leg exercises, but despite their effectiveness, they can also be hard on your knee joints. Split squats are more knee-friendly than both these exercises but still deliver a similarly effective quads workout.
Steps:
Stand with your feet together and your arms by your sides.
Take a large step forward and stop. Your feet should be roughly shoulder-width apart.
Bend your legs and lower your rear knee down to within an inch of the floor. Keep your torso and front shin upright.
Extend your legs and continue for the prescribed number of reps.
Switch lead legs and repeat, doing the same number on the opposite side.
Muscles Targeted:
Primary: Quadriceps, hamstrings, gluteus maximus.
Secondary: Core.
Benefits:
A good exercise for quadriceps strength and hip mobility.
An excellent balance exercise.
Ensures that both legs are developed equally.
Tips:
Do this exercise next to a railing or wall for support if necessary.
You can also do split squats with dumbbells.
Put your front foot on a raised step to increase your range of motion and make this exercise more challenging.
4. Reverse lunges
Lunges are an awesome leg exercise, but unfortunately, they can also be hard on your knees. This is especially true for forward and walking lunges. Reverse or backward lunges are much more knee friendly but no less effective for strengthening your quads.
Steps:
Stand with your feet together and your arms by your sides.
Take a large step backward, bend your legs, and lower your rearmost knee down to within an inch of the floor. Your torso and front shin should remain vertical.
Push off your back foot and return to your starting position.
Do your next rep with your opposite leg.
Continue alternating sides for the duration of your set.
Muscles Targeted:
Primary: Quadriceps, hamstrings, gluteus maximus.
Secondary: Core.
Benefits:
A knee-friendly alternative to regular lunges.
A good exercise for mobility and balance.
Easier to master than forward or walking lunges.
Tips:
Step backward off a raised platform for a bigger range of motion and a more intense workout.
You can also do this exercise with dumbbells.
Take a shorter step to increase knee flexion and therefore quads engagement.
5. Goblet box squats
Bad knees do not have to step you squatting. However, you may find that descending no deeper than parallel is helpful for alleviating knee pain. Squatting to a box ensures you descend slowly and go no further than is comfortable.
Steps:
Stand with your back to a knee-high exercise bench or plyo box. Your feet should be roughly shoulder-width apart.
Hold a kettlebell in front of your chest, upper arms tucked into your sides. Brace your core and pull your shoulders back and down.
Bend your knees and squat down until your butt lightly rests on the bench.
Drive your feet into the floor and stand back up.
Muscles Targeted:
Primary: Quadriceps, hamstrings, gluteus maximus.
Secondary: Core.
Benefits:
A very functional exercise.
A knee-friendly way to overload your quadriceps.
A very scalable movement – use more or less weight as needed.
Tips:
Use a lower box to increase your range of motion and, therefore, the difficulty of the exercise.
Raise your heels on blocks or weight plates to increase quads engagement.
Do this exercise without weights if necessary.
6. Backward sled drags
Most people view sled training as a conditioning tool. However, working with a sled can also build strength and muscle size. Reverse sled drags are a very effective and joint-friendly quads exercise. And yes, that burn and pump you can feel in your quads is entirely normal!
Steps:
Load up your sled and attach a handle to it. Take the handle in your hands and stand facing your sled.
Brace your core and pull your shoulders back and down.
Bend your knees slightly and then take small steps backward.
Continue for the required time or distance.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Trapezius, rhomboids, biceps, core.
Benefits:
A low-impact quads and conditioning exercise.
A very functional workout.
An excellent calorie burner.
Tips:
Keep your torso upright or lean back slightly. Do NOT lead with your butt, as doing so could cause lower back injury.
Go heavy – this is a powerful exercise.
Use a waist harness instead of handles to remove your upper body from this exercise.
7. Deadlifts
Deadlifts are often viewed as a posterior chain exercise, meaning they work your glutes, hamstrings, and back. However, deadlifts also involve your quads, albeit with a relatively short range of motion. This makes deadlifts more knee-friendly than squats while allowing you to lift moderate to heavy weights.
Steps:
Place your barbell on the floor and stand behind it with your feet under the bar, shoulder to hip-width apart.
Squat down and hold the bar with a double overhand or mixed grip.
Straighten your arms, drop your hips, and lift your chest. Pull your shoulders back and down and brace your core.
Drive your feet into the floor and stand up, taking care not to round your lower back or allow your hips to rise faster than the bar.
Lower the weight back to the floor, let it settle for a couple of seconds, and repeat.
Muscles Targeted:
Primary: Hamstrings, gluteus maximus, quadriceps, latissimus dorsi, trapezius, core.
Secondary: Biceps, forearms.
Benefits:
A knee-friendly alternative to squats.
A very functional exercise.
A great way to build a bigger, stronger back.
Tips:
8. Standing quadriceps stretch
Your quads don’t just need to be strong; they need to be flexible too. The standing quads stretch is simple yet effective. Tight quads are a leading cause of knee pain, so stretching is just as important as lifting for people with bad knees.
Steps:
Stand with your feet together and arms by your sides.
Bend your leg, lift your foot behind you, and reach back and grip the top of your ankle with one or both hands.
Keeping your thighs together, gently pull your foot toward your butt to lengthen and stretch your quads.
Hold for 20-60 seconds, increasing the stretch as your quads relax and lengthen.
Lower your foot to the floor, swap legs, and repeat.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hip flexors.
Benefits:
A simple and convenient exercise.
Ideal for warm-ups.
Good for developing better balance.
Tips:
Push your knee backward to extend your hip and increase the stretch on your rectus femoris muscle.
Lean against a wall and use a hand for balance if required.
Keep your hips and shoulders square and level throughout.
9. Prone quadriceps stretch
While the standing quads stretch is an excellent exercise, it does require a reasonable amount of balance. Also, it’s not easy to hold for lengthy periods, which you may want to do during your cool down. Stretching your quads in the prone (lying face down) position is the obvious solution to both these issues.
Steps:
Lie on your front with your head resting on your folded right arm.
Bend your left leg and reach back with your left arm, taking hold of your foot.
Gently pull your foot into your butt and hold it for 20-60 seconds, increasing the stretch as your quads relax and lengthen.
Lower your foot to the floor, swap legs, and repeat.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hip flexors.
Benefits:
A very comfortable quads stretch that’s perfect for cooldowns.
Ensures you keep your hips level and square.
A relaxing exercise that’s ideal for longer developmental stretches.
Tips:
Loop a yoga strap or belt around your feet if you cannot reach it without straining.
Increase the depth of the stretch by resting your bent knee on a yoga block.
Rest your head on a cushion or folded towel for comfort.
Related: Quadriceps Stretch Guide: How-To, Muscles Involved, Benefits, and Variations
10. Half-kneeling quads stretch
Most quads stretches are done with the knees together. That’s great for your joint health but not so good for hitting your rectus femoris, which crosses the knee and the hip joints. The half-kneeling quads stretch puts your hips into mild extension, so it stretches the rectus femoris more. However, this exercise may be challenging if you have poor flexibility.
Steps:
Adopt a half-kneeling position with one foot flat on the floor in front of you and your opposite knee roughly two feet behind.
Bend your back leg, grasp your ankle, and pull your foot into your butt. Keep your torso upright, do not twist your hips or shoulders, and do not hyperextend your lumbar spine.
Remain in position for 20-60 seconds or more, increasing the stretch as you feel your muscles relax and lengthen.
Release your foot, swap sides, and repeat.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hip flexors.
Benefits:
Provides a deeper-than-usual quadriceps stretch.
An excellent hip opener.
A good movement for more advanced exercisers.
Tips:
Place your knee on a folded exercise mat, towel, or foam pad for comfort.
Loop a yoga strap or belt around your feet if you cannot reach it without straining.
Take care not to hyperextend your hip, as doing so could cause injury.
Quad Exercises FAQs
Do you have a question about the best quad exercises for bad knees? No problem, because we’ve got the answers!
1. What are some of the common causes of bad knees?
While some knee pain is idiopathic, meaning it has no obvious or known cause, others are caused by specific conditions or injuries. These include:
Bursitis – inflammation of the bursa, which are fluid-filled sacks that reduce the friction between tendons and bones.
Iliotibial band syndrome – where the iliotibial band, which runs down the outside of the thigh, rubs against the outside of the knee joint, causing inflammation and knee pain.
Knee crepitus – grinding, cracking, or popping within the knee joint, which could be a precursor of osteoarthritis.
Meniscal tears – damage to the meniscus.
Osteoarthritis – wear and tear of the hyaline cartilage within the knee joint.
Patellar tendonitis – inflammation of the tendon that connects the kneecap to the tibia.
Patellofemoral pain syndrome – pain behind the patella or kneecap caused by roughening of the inside of the patella.
Strains and sprains – strains affect the muscles, while sprains affect the ligaments.
Tendonitis – inflamed, swollen tendons, usually caused by overuse.
Tendonosis – degeneration of the tendons, often caused by ignoring chronic tendonitis.
Some knee conditions get better with rest or light training, which others need medical intervention to heal properly. As such, and with so many possible causes, getting knee pain properly diagnosed is vital.
2. How often should I train and stretch my quads?
It’s generally best to train a muscle 2-3 times per week or every 48-72 hours. This allows adequate time for rest, recovery, and muscle growth. Exercising a muscle more often than this could lead to overtraining and poor progress.
In contrast, you can stretch your quads daily or even several times a day. In fact, if you have tight quads, i.e., cannot get your heel to your butt during prone or standing quad stretches, more frequent bouts of stretching will help you restore lost flexibility sooner.
3. So, are squats bad for your knees?
Contrary to common opinion, squats are not bad for your knees (2). The original studies that reported a link between squats and knee pain were performed on veteran NFL players, many of which already had banged-up knees.
Rather, doing squats with appropriate loads and good form can help prevent and control knee pain.
That said, squats are not the only exercise for strengthening your quads. As revealed in this article, there are plenty of other knee-friendly exercises you can use instead.
4. Some exercise hurts my knees – what gives?
While the exercises in this article are all certified knee-friendly, that doesn’t mean they won’t cause some people knee pain. Instead, knee pain can be influenced by a host of factors, from injury status to muscle tightness to leg length to underlying joint structure.
So, if one or more of these exercises bother your knees, cut them from your workout and try something else. You may find that you can return to the offending exercise in a few weeks or months once whatever is affecting your knee has a chance to heal.
5. What should I do if my knees hurt?
If you experience knee pain, you should initially use the RICE method. RICE is an acronym for:
Rest – take a break from the activity(s) that cause pain.
Ice – use ice packs for 15-20 minutes 3-5 times a day to reduce swelling and pain.
Compression – wear knee supports to protect the joint and further reduce swelling.
Elevation – raise your knee above heart height to minimize swelling and keep your weight off the injured limb.
Once the pain subsides, you can gradually return to exercise, backing off it the pain returns or worsens. However, if the pain is severe or long-lasting, you should seek medical attention.
Read more about coping with and preventing knee pain here.
Closing Thoughts
Exercise is good for everybody’s body. Not only can it change the way you look and improve your body composition, but it can also make you healthier and could even lead to a longer life. Ironically, though, being physically active can also take its toll on your joints, and shoulder, hip, lower back, and knee pain are common in exercisers.
The good news is that pain doesn’t mean you have to quit working out. However, you may need to modify your training to work around any aches and pains that have developed.
Use the exercises in this article to train around bad knees while building bigger, stronger quads. In many cases, keeping your quads in shape will enhance knee stability, taking stress off your joints.
However, if your knee pain is new, severe, or long-lasting, get it checked out to make sure your workouts aren’t making it worse.
References:
1 – Susko AM, Fitzgerald GK. The pain-relieving qualities of exercise in knee osteoarthritis. Open Access Rheumatol. 2013 Oct 15;5:81-91. doi: 10.2147/OARRR.S53974. PMID: 27790027; PMCID: PMC5074793. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5074793/
2 – Hartmann H, Wirth K, Klusemann M. Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Med. 2013 Oct;43(10):993-1008. doi: 10.1007/s40279-013-0073-6. PMID: 23821469 https://doi.org/https:/link.springer.com/article/10.1007%2Fs40279-013-0073-6
Tom Platz Shows Off Shredded Quads in Latest Update at 67
Golden Era bodybuilder Tom Platz elevated the sport during the 1970s and 80s with several Mr. Olympia appearances. In a recent Instagram post, Platz showed off his signature quad definition at 67 years old.
Platz, a Detroit native, was known for his spectacular leg strength and development as a professional. He built a successful career competing in AAU bodybuilding shows. While Platz wasn’t famous for titles or awards, he received praise for his varied and exhaustive workout routines which have influenced generations of competitors since his last competition.
Platz trained at Gold’s Gym in Venice Beach and eventually switched to the IFBB. He went on to win the Mr. Universe title in 1980. During his eight Olympia shows, Platz tested his resolve against huge names in the sport like Arnold Schwarzenegger and Lee Haney.
Given his remarkable lower body strength, many consider Platz a pioneer of advanced leg training. He took part in a squat contest against Fred Hatfield in 1992 but lost. He returned at the Great American Squat Off in Germany, where he and Hatfield both enjoyed success.
His last Olympia appearance came in 1986, but Platz’s dedication to the sport persists in retirement. He continues to train his legs and is now showing off the results at 67 years old.
Tom Platz Shares Jacked Quad Update at 67 After ‘Tweaks’ to His Training/Eating Lifestyle
Platz shared a few pictures of his quads and thanked his doctor for the changes to his training and nutritional regimen. He gave fans a look at his impressive midsection as well.
“Okay, guys, never been great at selfies, but a work in progress! lol*My amazing doctor, Dr Cha @cha_dikito has placed me on another healing journey, once again! Have been under the weather the last few weeks. Her evaluation was spot on! Cha tweaked my training days and Eating Lifestyle while I recover.*In two weeks, this happened! Nearing 68 years old in June. Thank you, Cha! You did say “with Gods foods, expect great results!” Tom Platz wrote.
Having competed during a different era, Platz believes the sport has undergone some dramatic changes. Most notably, he took issue with the way in which the Mr. Olympia and Arnold Classic contests operate. According to Platz, Mr. Olympia has lost its identity, and the Arnold Classic surrendered its reputation. He added that bodybuilding should encompass more than just pursuing prestigious titles.
Platz also touched on his experiences with performance-enhancing drugs (PEDs) during his tenure. He explained that there was ‘muscle he could only acquire with anabolics’ while competing actively. The 67-year-old shared that he was able to achieve dry conditioning without steroids, but had to use a few compounds to display a ‘saran wrap’ look on stage.
Tom isn’t the only Golden Era bodybuilder sharing shredded updates. Robby Robinson continues to defy Father Time at 76 with a ripped physique. Looking back on his illustrious career, Robinson stressed that his body was built with hard work and proper dieting, not with steroids.
RELATED: Top 11 Bodybuilders to Maintain Jacked Physiques In Retirement
While Tom’s career in bodybuilding was certainly noteworthy, his lasting legacy can be attributed to his once-in-a-generation quadriceps growth that has inspired countless fitness enthusiasts worldwide.
For those aspiring to achieve similar success, Tom’s approach is simple yet profound: become a disciple of the “Quadfather” and emulate his unwavering commitment to the grind.
Reflecting on his use of PEDs, Tom Platz said he took the ‘minimum’ and that it worked for him and helped with longevity. At 67 years old, Platz continues to inspire his fanbase with hard work and dedication.
Published: 18 April, 2023 | 1:58 PM EDT
How Banded Leg Extensions Actually Build Those Quads
Use resistance bands to maximize leg growth with banded leg extensions.
Leg day can be tough for all of us but with an exercise like banded leg extensions, you know what you are getting and know this is increasing gains. Why leg day is dreaded by so many is a mystery. Strong and stable legs are essential when it comes to rounding out a stellar physique, on top of those sport specific and functional gains we want most.
While most of choose to squat or stick to those weighted exercises to see serious hypertrophy, we often neglect to consider what resistance bands can do. Of course, lifting weight and using those valuable machines in the gym can make or break our gains and give us what we want to see most in those results, but why put ourselves through so much stress when we can see similar benefits using resistance bands?
Often used for warm-ups or rehab, resistance bands are necessary to have in your gym bag, but something like banded leg extensions should not be looked down on. By turning away good resistance band-based exercises we limit our gains and end up leaving too much on the table.
Let’s take a look at banded leg extensions and see why this exercise is so great for boosting gains. From what this exercise is, to those leg muscles worked, the benefits around this, and how best to perform it for proper form, you will have a solid guide into banded leg extensions. Plus, we’ll try to convince you why resistance bands are so good to have in your routine.
What Are Banded Leg Extensions?
Banded leg extensions are perfect for isolating out those quads while still keeping time under tension as a priority. The benefit is that you don’t have to put so much strain on your legs by using big weight. This exercise in the leg extension is typically one performed on a machine, but this variation with resistance bands can make all the difference for you.
A great exercise to improve strength, size, mobility, and pushing power, the only equipment needed is a resistance band and some form of anchor to attach the band to. These can be performed either sitting or standing, so if you are sitting, the chair you are on acts as this anchor.
Muscles Worked
Your quads will get some serious work done as this is predominantly a quad isolation exercise. The importance of quad strength is no secret and plays a major role in stability, power, and aiding in those big lifts, like the squat. Like all lower body exercises, other muscles like your hamstrings and glutes may be activated, however, you won’t necessarily see the kind of growth that occurs in your quads.
Benefits Of Banded Leg Extensions
The benefits of banded leg extensions are important to know and may just make you put this into your routine.
Benefits of banded leg extensions include:
Increased quad growth: As an isolation exercise, the tension created will work this muscle and work to build that muscle for the best growth possible (1).
Better mobility: Using resistance bands can improve mobility and putting an emphasis on this is important and this exercise will help with this (2).
Easy to perform: This exercise is relatively easy to learn and perform which is great to take some stress off you learning something complex.
Take advantage of resistance band work: Use resistance bands for your advantage and work to optimize the effects by keeping this in your routine.
How To Perform This Exercise
Knowing how best to perform this exercise will maximize these benefits so you only see the best gains possible. With the right form, you alleviate any potential unwanted injury and pain and only work to increase muscle for the best growth possible.
While this can be performed sitting or standing, we will explain the steps for seated banded extensions.
Here are the steps for performing banded leg extensions in the seated position:
Sit comfortably in a chair and wrap the band around one foot so it is secure.
With the other foot (the one not performing the exercise), step on the band to create tension and plant this foot on the ground. Take the excess part of the band and wrap this around your knee.
Holding the back of your knee gently, strictly for minor support, extend the foot with the band wrapped around it in front of you so it is parallel to the floor.
Hold at the top and gently lower back down to the starting position.
Repeat for your desired number of sets and reps while repeating these same steps with the other leg.
Why Resistance Bands Are Great Training Accessories
Resistance bands have the ability to improve our gains without putting so much stress on our bodies. We’ve mentioned before that these are great for warming up and rehabbing but putting these into your workout is something to not take for granted. By increasing mind-muscle connection and working on range of motion, you really work your muscles and will see growth.
Range of motion is important for this will force you to get the most work out of your muscles as possible (3). Plus, with mind muscle connection, you start to build that good relationship between your brain and body so muscle memory becomes second nature (4).
Check out our list of the Best Resistance Bands for more great resistance products!
Wrap Up
Banded leg extensions are the perfect exercise to place into your routine for those looking to increase quad growth and add mobility and better range of motion to their workouts. With a quality set of resistance bands, you can’t go wrong with a great workout and one that will most certainly produce gains. Put banded leg extensions in your routine and watch those lower body gains take off. You do not want to be that guy in the gym with those skinny chicken legs.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Lopes, J.; et al. (2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. (source)
Kwak, C.; et al. (2016). “Effects of elastic-band resistance exercise on balance, mobility and gait function, flexibility and fall efficacy in elderly people”. (source)
Schoenfeld, B.; et al. (2020). “Effects of range of motion on muscle development during resistance training interventions: A systematic review”. (source)
Calatayud, J.; et al. (2017). “Mind-muscle connection training principle: influence of muscle strength and training experience during a pushing movement”. (source)
The Four Best Machines To Build Big Quads
Here are four great machines to build up your quads!
Every muscle can be built with free weights or machines, but quads in particular benefit greatly from machines. You show me somebody who’s built tree trunk quads and I’ll show you somebody who takes machine training seriously.
Oddly enough though, gym culture demonizes machines. They’d rather die on the barbell hill than grind their quads through a machine. They’ll say things like, “Machines aren’t as manly” or “Machines aren’t functional.” Oh so much stupid.
Machines rock and if tired of having baby quads, strap into the following machines.
1 – Hack Squat
The hack squat is an epic machine because it’s design fits everybody’s structure. It’s angled for a reason.
With traditional barbell back squats, the bar rests on your back and you’re essentially resisting weighted gravity. This means the bar has to stay over your center of mass or else you would topple over on either side and turn into a viral gym fail.
For the weight to stay over the center of your mid foot, your joints bend at specific ratios based on your anatomy. For some people, this means they genetically get more of an upright position which means more knee flexion(knee bend) hence more quad growth.
However, some people with less favorable limb ratios could be lifting the same load for the same amount of reps may not get as much quad growth because their anatomy limits knee flexion.
Fortunately, the hack squat solves this. The machine prevents you from toppling over and puts you at angle to get lots of knee flexion. It’s also suggested you bring your stance slightly lower and more inwards if it produces more knee flexion. This isn’t always the case, but for most people, the hack squat is better quad builder than barbell back squats.
To best perform the hack squat, follow the following cues:
Push through your entire foot.
Allow your knee to travel forward.
Keep your back neutral against the pad with no posterior pelvic tilt.
Grip the handles tight for stability.
I also like to have a reverse band set up on hack squats to add more resistance to the top portion of the lift. I find this more joint friendly and allows the entire rep to be more challenging as opposed to just the bottom portion being overloaded.
2 – Leg Press
The leg press is a bodybuilding stable and for good reason, but many dorks abuse it to stroke their ego. Nearly everyone who does it slaps on too much weight and perform a micro range of motion about the size of their puny brain. You thought I was going to say something else huh?
Well anyways, the leg press is a quad stimulating fast track if you used correctly. Here’s how to maximize quad growth on the leg press.
Set up
First set the seat as far back as you can. This minimizes hip flexion and the stretch on your glutes. This also increases your range of motion and allows for more knee flexion. Less hip flexion and more knee flexion means more quads and less glutes which is what you want.
To be clear, the glutes will still be working, but they’re not the priority in this case.
Keep your back pressed against the pad and similar to the hack squat, don’t allow for any posterior pelvic tilt. This takes tension off the targeted muscles and while it’s not a super dangerous position, does place more stress on the joints.
As for feet position, your most comfortable position should be fine. Do consider going slightly narrower and lower for more quads, but only if it doesn’t sacrifice range of motion.
Warm Up
The leg press is a heavily loaded exercise, so doing at least a couple warm up sets would be wise. This also allows you find your groove and adjust your feet position if needed. Perform all warm up sets just as you would your working sets.
This means with a controlled eccentric, a forceful concentric, and a full range of motion especially in the bottom position where the muscles are stretched and procuring lots of muscle building mechanical tension.
As you add load to your warm up sets, range of motion must not be compromised. If range of motion is cut short, you’ve gone too heavy.
Working Sets
Before you start your working sets, you can add bands for accommodating resistance. If not, no worries. Rest fully before starting your first working set.
Brace every rep and push until you reach near failure. Rest at least 3 minutes between sets. If you think you can go with less rest, you didn’t push hard enough.
By set 3, you should feel like walking is challenging. It’s ok, your quads will thank you later.
And remember, the leg press is a fixed plane. There’s no cheating technique besides range of motion. Either your quads get stronger or they don’t.
3 – Smith Machine
If the leg press or hack squat is taken, you can rely on the smith machine for some sweet quad gains. Yes, the most taboo machine is a hypertrophic beast.
“But it’s a fixed bar path.”
Yes, you dork, that’s the point. That’s where all the benefits come from. Similar to a hack squat, the design of the smith machine allows you to achieve more knee flexion through a fuller range of motion.
“But it deactivates your stabilizers.”
Again, people are dense. That’s what makes the smith machine so valuable. Without your core having to stabilize, you can push your quads much harder. You’re not limited by core or stability requirements not to mention it’s less taxing on your joints and nervous system.
In other words, more muscle building stimulus for less fatigue cost. A win, win.
The smith machine also possesses the same position as the bottom of the lunge except for both legs. So it’s perfectly functional. Haters need to stop hating.
For a smith machine squat, you can stand right under the bar or have your feet slightly in forward for slightly more knee flexion. If it is an angled smith machine, make sure you face the smith machine in the direction as the bar downwards towards where you’re facing.
To execute each rep, lower your self smoothly as the bar slides down with control. Sit as upright as you can and push your knees forward. Sink into the squat as deeply as you can without any part of your back rounding or your hips tucking under.
Your quads should stretch quite nicely at the bottom reach past 90 degrees. Because of the fixed bar path and low stability demands, training close to or all the way up to failure will ensure your quads fatigued all it’s muscle fibers.
4 – Leg Extensions
The leg extension is the unicorn of machines. It’s so unique people don’t even realize it. Every machine I’ve mentioned so far is great, but they’re all similar to one on another along with free weight exercise in the muscle length it trains.
All squat or compound quad movements train the quads in the lengthened position. To maximize hypertrophy, you need to train at all muscle lengths. Leg extensions are the only exercise that trains the quads in the shortened position. In addition, it’s one of the few movement patterns that hits the front of the quads (rectus femoris) well.
The rectus femoris is tricker to train than the other quadricep muscles because it crosses both the hip and knee joint. Any squat or lunge movement doesn’t place much mechanical tension on it.
Furthermore, leg extensions are highly low fatiguing compared to compound leg movements. You can do more volume and train it within a high frequency program without worrying about recovery issues.
It also allows you to train to failure without risk of injury and use set extending techniques nicely like myo-reps or rest pause.
To set up, set the seat back as far as you can to stretch the quads the most which increases force production. Don’t set it too far back where you lose stability though.
Set the pad above ankle level. Strap on a seat belt if your leg extension has one and grip the handles tightly. Your forearms should squeeze quite hard and pull yourself into the seat. This keeps your body stable, so the quads can get smooth force output.
Kick up forcefully while maintaining stability. Pause for 1 full second with your knees locked out and lower with lots of control even as you get towards that bottom portion where the resistance drops off.
You never want to slam your leg down as your muscles won’t be producing tension in the stretched position which is crucial to growing the rectus femoris.
Learn to Train Hard With Machines
Machines provide lots of advantages from biomechanics, stability, force output, and allowing you to train your quads optimally. In fact, it’s quite hard to grow your quads quickly and naturally without machines.
These machines simply have far too many advantages to expand your thighs. So I would think twice before you yap on about machines being lame.
In fact, machines allow the targeted muscle to reach close proximities to failure. They’ll burn like all hell. Are you man enough to endure it? If so, your quads will grow.
Kai Greene Leg Workout For Massive Wheels
Kai Greene Leg Workout Routine
Kai Greene is one of the most widely recognized bodybuilders of our time. His mind-blowing physique, inspirational words, incredible artwork, trademark hairdo (and infamous grapefruit video) have earned him fans all over the world.
Kai Greene Stats
Full Name: Kai Greene
Weight
Height
Year Of Birth
317 lbs.
5’8’’
1975
Arms
Chest
Thights
22″
58″
33″
Kai Greene made his Mr. Olympia debut in 2009 and competed in the world’s most prestigious bodybuilding contest until 2014. Kai Greene’s Mr. Olympia track record:
2009 – 4th place
2010 – 7th place
2011 – 3rd place
2012 – 2nd place
2013 – 2nd place
2014 – 2nd place
Related: Is Kai Greene Challenging Phil Heath In Recent Tweet?
For four years in a row (2011-14), Kai Greene came close (but not close enough) to conquering the throne. Some fans consider Greene a part of the “uncrowned Mr. Olympia” club accompanying bodybuilding legends like Flex Wheeler, Kevin Levrone, and Shaun Ray.
The Predator’s legs are one of the biggest reasons behind his success on stage. Greene’s vastus medialus (quad teardrop) striations are unmatched, hams in perfect symmetry with quads, and his calves have a life of their own.
But before we dive into Kai Greene’s leg workout, let’s get to know him a little better. Shall we?
Also Read: TOP 6 UNCROWNED BODYBUILDERS OF ALL TIME
The Kai Greene Story
Born and raised in Brooklyn, New York, Greene had a tough childhood. After being orphaned at 6-years-old, he spent most of his youth in foster homes.
Throughout his younger years, Kai struggled to find a place in the community. The ensuing feeling of being an outcast turned Greene into a trouble child. His regular misconducts put him at risk of being kicked out from both his school and foster home.
Finding The Anchor
Weight training came as Kai Greene’s saving grace. Greene started training at the age of 13 and used the gym as an escape from all his problems.
Kai’s 7th grade English teacher realized his bodybuilding potential and started encouraging him to compete in teen bodybuilding shows. This little push was all Kai needed to turn his life around.
It did not take Kai Greene too long to realize that he had great bodybuilding genetics. He was growing faster than others his age and was beating kids older than him at bodybuilding competitions.
Check Out: Decoding Genetics: Check If You Have Bodybuilding Genetics
The Predator Was Born
Over the next five years, Kai Greene competed in various unofficial teen bodybuilding shows. Since Greene was bigger and more jacked than other teenagers his age, he dominated every contest he entered.
By the time Mr. Getting It Done turned 19, he had earned his Pro card in a natural bodybuilding federation, the 1994 NGA American Nationals. The early and quick success made Kai realize that he could make it big in bodybuilding, and make it big, he did.
Kai Greene & His Haitus
Since 2014, Kai Greene fans have been complaining about his absence from the Olympia stage. But hardly do they know, this is not the first time Kai has taken a break from competing.
Kai’s first show as an IFBB Pro was the 1999 World Championships in Slovakia. Although Greene placed 4th, he was not satisfied with his performance.
Determined to work on his weaknesses and sculpt one of the greatest physiques of all time, Kai Greene went back to the drawing board and took four years away from the competitive circuit.
Related: Kai Greene Meets With Universal Execs During Olympia Week
Kai Greene Leg Workout
Because of his size and appearance, many people expect Kai Greene’s workouts to consist of lifting heavy, grunting, and cursing throughout the workout. But, the reality is different.
Kai Greene Workout Principles
It does not matter if Kai is training legs, arms, or back. He swears by the following training principles:
1. Form Is King
Let’s do an activity. It will be worth it, we promise.
Set a five-minute timer, log onto YouTube, and watch (at 2X speed) as many Kai Greene training videos as you can.
Now here is what you need to do – note down every time Kai compromises on his form in favor of lifting heavy. At the end of the five minutes, you will probably have – zero entries.
“The weight is a tool. Do you focus on the hammer or the nail? You better focus on the thing you’re trying to hit.”
2. Mind-Muscle Connection
If you see Kai Greene pose, you would know that he can move each fiber in his body at will. The control he has over his muscles is incredible. Kai’s movements are precise, contractions are hard, and each rep is harmonious with the next.
Bodybuilding is not about lifting as heavy as you can. To sculpt your dream body, you need to contract your muscles and visualize your goal physique with every rep to ensure maximum muscle fiber recruitment.
This technique was first made famous by Arnold Schwarzenegger. If you do not feel a muscle pump by the end of an exercise, you would be better off dropping the weight (and your ego) and trying again.
Next Read: The Importance of Mind-Muscle Connection To See Huge Gains
3. Warm-Up
Kai Greene spends 15-20 minutes warming up before every workout. Benefits of warming up include:
Improves flexibility.
Enhances performance.
Less muscle tension and pain.
Improved range of motion.
Increased blood flow and oxygen.
Lower risk of injury.
Mr. Getting It Done believes that his relatively long warm-up routine gets him in the right mindset to train and improves his focus. According to him, he gets more alert, aware, and his neurological connections get sharper.
Related: Follow This Insane Pro Warm-Up Routine For Ultimate Gains
4. Volume is Key
The Predator uses a lot of sets and reps in his workouts. He does not leave the gym unless he has annihilated his muscles. You will be doing up to four sets of eight different exercises and completing 12-20 reps in each, so get ready for the Kai Greene leg workout.
5. Take Your Time
Take your focus off the clock and put it where it should be – on your lower body. You are not in a race against time here. Take as long as you need between sets. Do not begin the next set until you are properly rested.
Kai Greene Leg Training Routine
Kai Greene’s monster truck wheels are a result of years of hard work and consistency. His leg workouts include a combination of advanced training principles and a variety of exercises to train his lower body from different angles.
The Predator’s legs are one of his strengths, but it was not always this way. He has been training for over 20 years with a focus on sculpting the perfect pair of wheels. Greene is presently working on adding more detail to his upper legs and making them rounder.
1. Superset
Glute Kick-Back: 4 sets 20 reps
Hip Abductor: 4 sets 20 reps
Kai Greene trains in a specific order that addresses body parts from weakest to strongest. He believes that it helps him build better muscular symmetry.
Greene starts his leg workouts with glutes and then transitions to training his calves, then hams because, according to him, that is the order of needed improvement. He trains his quads in the end because they are superior to other parts of his legs.
2. Superset
Standing Calf Raise: 4 sets 20 reps
Seated Calf Raise: 4 sets 20 reps
There are no accessory muscles on Mr. Getting It Done’s training program. Kai performs four sets each of standing and seated calf raises. While the standing variation trains the gastrocnemius, seated calf raises are optimal for training the soleus muscle.
Kai Greene uses the standing calf raise machine for the first leg of the superset. If you do not have access to a standing calf raise machine at your gym, you could use a smith machine with an aerobic stepper or a leg press machine for the exercise.
While performing calf exercises, you need to make sure you are following a full range of motion. Your heels should only be a couple of inches away from the floor at the bottom of the movement. On the other hand, at the top of the movement, you should look like a ballerina on her toes.
Related: 10 Reasons Why You’ll Never Have Big Calves
3. Superset
Jefferson Squat: 4 sets 20 reps
Hip Adductor: 4 sets 20 reps
Kai Greene played a big role in bringing back the Jefferson squat.
Named after circus strongman Charles Jefferson (1863-1911), the unique squat variation can help increase leg strength, size, core stability, and build power in multiple planes of movement.
How To Perform Jefferson Squat:
Stand over a barbell, facing one of the weighted ends with the bar between your legs. Your front foot should be facing forwards, and your rear foot rotated 90 degrees outwards.
Place your feet at a distance so that as you go down into your squat, your knees are directly above your ankles.
Squat down over the bar and grab it using a mixed grip with one hand behind you and one in front of you.
Drive down into the ground through your feet and stand tall, bringing the barbell straight up between your legs.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
4. Unilateral Standing Leg Curl: 4 sets 20 reps
Unilateral standing leg curl is an incredibly effective exercise to target your hams individually. It is especially beneficial for people whose hams are lagging their quads, glutes, and calves.
Standing leg curls can also limit the use of momentum and jerking motions. Keep your toes pointed throughout the exercise to ensure maximal hamstring muscle fiber recruitment.
5. Lying Leg Curl: 4 sets 20 reps
Kai Greene likes to think about his hams as piano wires throughout the entire range of motion. You do not want to be moving the weight primarily focusing on your shins or lower body. At the top of the movement, focus on squeezing your hams.
Lying leg curl can do for your hams what bicep curls do for your biceps. Perform the exercise with a slow and controlled movement, and you will feel every fiber of your hamstring working.
The Predator does not limit his workouts to a pre-defined number of sets. If he feels that he was not focused during the first couple of sets, he makes up for it by performing couple more sets of the exercise.
Remember – bodybuilding is not about going through the motions. Your goal should be muscle annihilation.
6. Barbell Stiff-Legged Deadlift: 4 sets failure
For the barbell stiff-legged deadlift, Kai Greene uses relatively lightweight. To put maximum tension on his hamstrings, he turns his toes in and points his heels outwards (forming an “A” with his feet) while performing the lift.
The Predator maintains a slight bend in his back throughout the exercise and uses his hamstrings and glutes to move the weight.
If you cannot perform the movement with a 2:1:2:1 rep tempo (two seconds on the way down, a second’s pause at the bottom, two seconds on the way up, and a second’s pause at the top), and have to jerk your body up and down to punch out the reps, you are probably going too heavy.
7. Squat: 5 sets 20 reps
No, this is not a typo. Kai Greene gets to the squat rack at the end of his leg workout. Since you will be fatigued at this point in your workout, you need to make sure you are not compromising on your form.
Mr. Getting It Done maintains total control for the entire set and length of each rep. Rather than dropping down and blasting up, Kai focuses on feeling every inch of the rep and tries to intensify the contraction on his legs.
8. Leg Press: 5 sets 20 reps
Unlike most lifters, Kai Greene does not like to go super heavy on the leg press machine. While fitness noobs focus on locking out their knees and squeezing their quads at the top of the movement, Greene tries to contract his legs throughout the entire rep.
If you can only move the weight a few inches while performing the leg press, it is a sign you have more weight on the machine than you can handle.
Wrapping Up
The next time you hear fitness gurus talking about why Kai Greene cannot make a comeback, remind yourself that the guy in question here has no qualms taking four years off if he believes he can bring a better package to the stage. Should you be doubting his commitment and ability? They don’t call him Mr. Getting It Done for nothing.
Who, according to you, has the best legs in the fitness industry? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Best on the Planet – Legs Which Can Put Tree Trunks To Shame
The Biggest and The Meanest Legs In The Fitness Industry
A pair of big wheels are what separate the men from the boys. Shredded legs are a sign of dedication, commitment, and brute strength. The athletes on the list make gym bros look like electric bulbs.
For an aesthetic physique, you need to lay equal, if not more, focus on your legs as compared to your upper body and the athletes in this article are the perfect example. The next time you think of skipping leg days, these athletes will haunt you in your dreams.
Tom Platz
If you’re talking about the most insane legs in the bodybuilding world, you can’t leave Tom Platz out of the conversation. The fact that Platz had the legs he had back in the golden era of bodybuilding is nothing but insane.
Ronnie Coleman
Ronnie Coleman holds the record for the most number of Mr. Olympia title wins. He won the most prestigious bodybuilding show for eight years in a row. Coleman was a force to be reckoned with in his competitive years.
Julian Smith
Julian Smith is also known as “The Quad Guy” and we approve his choice of name. Smith follows brutal leg workouts, and he shares them with his followers on Instagram. You’ll surely be motivated to train your legs after scrolling through his Insta feed.
Branch Warren
Warren is known for his grueling workouts. He works out at the non-air conditioned Metroflex gym in Texas which goes on to say a lot about his work ethic. Branch’s legs look nothing less than tree trunks with veins.
Jay Cutler
Being crowned 4X Mr. Olympia is proof Jay is one of the best bodybuilders in the world. Jay broke all the standards with his size and conditioning when he stepped on the Mr. Olympia stage to dethrone Ronnie Coleman (another entrant on our list) for the world’s best bodybuilder title.
Kai Greene
Kai was the contender for the Mr. Olympia title for the longest of times and some people consider him an uncrowned Mr. Olympia. Kai has a unique style of training, and he includes a variety of exercises to target and develop his legs.
Dorian Yates
Dorian Yates is 6X Mr. Olympia and is the person responsible for starting the trend of pushing the human muscular size into the stratosphere. Yates dwarfed everyone when he stepped on stage and dominated the bodybuilding world for years.
Ben Pakulski
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When you look at this picture, what comes to mind? Hard work? Genetics? Steroids? One thing I Suggest you NEVER do is discount how much work went into creating something. You have NO idea the amount of time, pain, discipline, and obsession went into creating this physique. Most people will fail in life because they discount the amount of time and work it’s going to take to get accomplish their goal, so when it gets hard they crumble like dry leaves. Whatever you think it took, multiple that by 20. And the next goal you set out to crush, multiply your expectation by 100 and hope it’s even harder. Never ask for it to be easy. Ask for you to be better. Im grateful for my pain, im grateful for my struggles, they made the man I am and will continue to push harder than most people ever conceive because I’ve been dark places most people aren’t willing to go. What struggles are you grateful for? #YouCantDoWhatIDo #mi40gym #muscleintelligence #mi40 #benpakulski #mi40life
A post shared by Ben Pakulski (@bpakfitness) on May 18, 2019 at 3:38pm PDT
Ben “Pak Man” Pakulski has one of the freakiest legs in the bodybuilding industry. His quad sweep is so defined, it looks like it’s morphed. It doesn’t end here, his 23-inch calves act as the show stoppers when he turns around to hit his posterior poses.
Joey Swoll
Joey’s legs look like a ton of meat has been slapped onto them. Swoll is one of the most famous internet fitness celebrities, and his popularity is growing with time. His aesthetic physique and insane athleticism have made him a crowd favorite.
Flex Lewis
Flex Lewis is the king of legs, and only a few people can challenge him for the throne. Lewi’s legs are perfectly proportionate, have the size, and his calves look like they have a life of their own.
Header image courtesy of Envato Elements
Who do you think has the best legs?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Check Out This Intense Lower Body Workout for Ripped Calves and Hams
Leg day. There. I said it.
Leg day can be one of the most challenging and often neglected aspects of being a bodybuilder. It’s confusing, it’s hard, and — let’s be honest — it wants what chest day has. Have you been training your legs for a long time but feel like your progress has stalled? Check out the intermediate lower body workout below for an excellent way to train your calves and hamstrings.
Please remember that this is an intermediate level workout intended for those who already have at least 1 – 2 years of serious strength training. We have a wide variety of leg workouts available here at Generation Iron to accommodate those who are just looking to get started.
How long should I be practicing this workout?
You can adjust the program to your level of comfort. Ideally, it should be performed for 8 weeks. However, if you’re stretched a little thin right now and don’t have that much time to get in a workout, you can modify it to be shorter and last for 6 weeks — though don’t expect incredible, long-lasting muscle to be built in that time.
Or, if you’re in a headspace where you’re really trying to motivate yourself, you can go harder and do it for 12 weeks. The most important thing is to make it work with however you’re currently working out, otherwise you won’t actually do it.
How often should I do it during the week?
You should cycle through lower body and upper body splits throughout the week however you feel most comfortable. Assuming you workout most or every day, you should consider doing this lower body workout two to four days every week, depending on how much you’re working out the other parts of your body.
Just try and match however much work you’re putting into your hams/quads with what you’re doing for your upper body and you’ll be fine. Also, make sure to take rest days in between those days so your muscles have a chance to heal.
Intermediate Leg Workout for Ripped Calves and Hams
Seated Leg Curl — 5 sets of 5 – 10 reps
Start off with a seated leg curl. Many of the muscle groups in the leg respond well to high intensity training rather than high endurance training, so it’s good to start strong and hit it hard.
Stiff Leg Deadlift — 5 sets of 5 – 10 reps
The stiff leg deadlift is an excellent modulation of the standard deadlift that really helps you feel the burn through the back of the leg and develop resistance in those muscles.
Standing Calf Raise — 5 sets of 8 – 12 reps
Moving into the calf portion of the workout, this is a great way to warm up that area of the body and build muscle.
Leg Press Calf Raise — 5 sets of 8 – 12 reps
A little bit more challenging than the standing calf raise, this helps build muscle in these groups by gradually increasing the intensity.
Donkey Calf Raise — 5 sets of 5 – 10 reps
This really encourages muscle growth in the lower leg and can be challenging at this point, so feel free to reduce the amount of sets/reps in this group to your comfort level.
Seated Calf Raise — 5 sets of 8 – 12 reps
Moving into the cool down period of the workout, this calf raise shouldn’t be skipped, since it builds the foundation for workouts to come.
The Eight Best Bodyweight Exercises for Glutes
Glutes are made for bodyweight workouts. Sure, your rear end will benefit from long, heavy iron sessions of squatting and lunging that will produce a gluteus maximus worthy of its name.
But given the abuse our glutes take all day, it makes sense to perform bodyweight exercises for glutes, and not just during workouts. Most of us sit on our butts all day, which deactivates our glutes, tightening our hips and shortening our hamstrings, leading to all manner of muscular dysfunction, most notably back problems.
When we can activate our glutes, however, we can prevent this chain of pain and place our bodies back in proper alignment. One good way to start is by getting in the habit of activating (squeezing) your glutes, one cheek at a time, while standing in line or sitting in traffic. Get in the habit of squeezing your cheeks as you walk or climb stairs.
If you approach daily life as one big glute workout, you’ll be well on your way to muscular glutes and pain-free living.One study suggested that some of the most common exercises produce significant improvements in the glutes. With that in mind, here are eight of the best bodyweight exercises for legs.
Glute Squeeze
What it does: It activates the glutes.
How to do it: From a standing or sitting position, squeeze your left glute (butt cheek) and hold for two seconds. Release. Do a set of 10 on each side.
How many? Do these throughout the day and not just before a workout. Stand up once an hour at work and knock out a set of 10 on each side. Do them while sitting in traffic or while stuck in a meeting. Think of life as one continual glute workout.
Quadruped Rocking
What it does: This move is a combination of two familiar yoga poses: cow and child’s pose and provides a great stretch for the quads and hips.
How to do it: Get down on all fours and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position and repeat.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Glute Bridge
Why: It’s one of the best moves to improve the activation patterns of the glutes.
How: Lie face up on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching. Repeat for a set of 10.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Inverted Hamstrings
What it does: This move forces you to fire (activate) your glutes. Practicing such movements becomes a habit while training and in everyday life.
How to do it: Balance on your right foot, keeping tummy tight,and shoulders back and down. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs, performing a set of 10 on each leg.
How many? 2 sets of 10 reps per side.
What it does: Also known as a pistol squat, the single-leg squat challenges your balance and core stability, especially the glutes.
How to do it: Stand on one leg with that foot pointing straight ahead and the knee of the other leg slightly bent. Raise the non-supporting foot slightly off the floor. Lower to a squat, keeping the knee of your supporting leg centered over the foot.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Lateral Lunges
What it does: Lateral movement is important to sports and the motions of everyday life, but too often we ignore it in the gym. The lateral lunge hits the quads and glutes, along with the hamstrings.
How to do it: Step out to the right, keeping toes pointed straight ahead and feet flat. Squat down only your right leg, keeping the left leg straight. Squat as low as possible, keeping the left leg straight and holding for two seconds. Return to the starting position and repeat for a set of 10. Switch sides.
How many? 2 sets of 10 reps (per side) with 30 seconds rest between sets.
Straight Leg Skipping
What it does: This move works your hamstrings and glutes while also challenging your coordination.
How to do it: From a standing position, lift one leg straight in front of you while you swing the opposite arm forward. Pull your heel down to the ground as the other arm and leg swing forward. Repeat for a set of 10.
How many? 2 sets of 10 reps (per side) with 30 seconds rest between sets.
Squat Jumps
What it does: This move works the hips, knees, and ankles but the key is using your glutes to generate power.
How to do it: Stand with feet just outside the shoulders and hangs behind your head. Squat, keeping your knees behind your toes and squeezing your glutes. After holding this position for two seconds, jump vertically. Pull the toes to your shins in midair to prepare for landing. Land in the starting squat position, hold three seconds, and repeat for 10 reps. Be sure to land softly, with the hips back and down.
How many? 2 sets of 10 reps.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
Weight Training To Build Massive Muscular Legs!
Weight Training To Build Massive Muscular Legs! Leg day is always the hardest day – both mentally and physically – this is why Doug Fruchey is breaking down his tried and true leg day workout for building mass and strength. The more strength you build, the most weight you can put up, the more mass…