I'm pretty sure Jay Cutler says he always warms up with them on quad days. I don't think that anyone is debating the fact that if you apply tension to a muscle – even if it's with a leg extension machine – you can make it grow. You won’t be able to use maximum weight with this exercise as too much can be very dangerous for the knee joint. My arse came up off the seat for one rep, and my back has been hurtling since. When I was younger I never did leg curls though so now my quads seriously outbalance my hammies. REDDIT and the ALIEN Logo are registered trademarks of reddit inc. π Rendered by PID 8528 on r2-app-042baea7c75af69dd at 2021-01-09 02:07:22.219658+00:00 running d8cca48 country code: DE. Hack Squats 1.3 Leg Extensions. For the leg press you will start heavy, and decrease the weight during each set so you hit the required rep range. Single leg sissy squats and kneeling leg extensions. Leg Extension vs Hack Squat . It should only take you about 30 minutes to complete. (I squat with a fairly wide stance). I was used to a heavyish weight with squats, so I could easily push upwards of 600lbs on the leg press machine. Recently I've been doing them on my PHAT lower body hypertrophy days both for 3x12-15 with a medium weight and 3x50 with a light weight as a finisher. That being said, DeSimone mentioned there is new leg press machine (I forget the brand name) that should help avoid this lumbar flexion. I don't have much in the way of equipment, and this is the most consistent way I've found of loading up my quads without my posterior chain taking over. Yep, open kinetic chain movements like leg extensions are generally considered to be suboptimal outside of rehabilitation where you need the isolation and aren't using a lot of weight. I have read that leg press is a pretty good corrective exercise for this issue, Source: http://reactivetrainingsystems.com/articles/training-articles/1725-crackling-knees. https://www.youtube.com/watch?v=e34h3VIjEj4&t=1092, "Somehow barbell squats in the muscle media are considered more functional than a leg press. The RF is the big muscle that can be seen in the middle of the quads. You cannot isolate, strengthen and focus on the quads. If that's the case, then I really do have to wonder if this makes that sort of leg press superior to the barbell squat for long-term health and fitness. I can only speak from personal experience, but I didn't have back issues until I swapped squats for leg presses. Gender ♂ Male ♀ Female. Ed Coan did them for prehab work, something to do with his VMO. I never do them, but if I were a bodybuilder or just lifting for looks they could be a nice accessory to quad work. I think the answer's the in the middle. Leg Presses vs. Squats: The Pros and Cons Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by James Roland on August 26, 2019 How do they differ? I find this to be bullshit especially when it comes to jumping. HIT style leg extension and back squat superset. All the quad exercises won't do a thing if your hip musculature are unable to hold the femur and femoral groove stable relative to the patella. Or for people to tell /u/WeaponizedSleep to eat more. Squats 101. You can focus on the target muscles more selectively. It's isolation so when you've tweaked something associated with leg training like your lower back it's not a bad idea. When we speak of more novel lifters, I prefer to focus on squats if they can perform full ROM. Legs: Squats (70kg for 9 reps), Leg Press (109kg for 18 reps), Leg Extension (69.4kg for 14 reps), Hamstring Curls (45kg for 12). A fun project that my Dad and I did over the weekend. The thing is my knee feels much better when I do them. Leg extensions could be useful on a pivot week. Skip navigation Sign in. The ortho I went to a few months ago told me to stop squatting and stop doing leg extensions. The squat is often called the king of exercises. I've always found leg press to be a lot easier than squatting. The end range of leg extensions is where the stress is highest; but for leg press/squat type movements, the bottom position (around parallel) puts more stress on the knee joint. The daily number of leg extension lifts entered on Strength Level is greater than the daily number of hack squat lifts. That's exactly what I've been taught my whole life and why I've avoided it up to this point for the most part. The main reason that squats have always been known as the go to quad building exercise is simple; they were pretty much the only quad exercise that one could safely perform for a very long time. [–][deleted] 1 point2 points3 points 5 years ago (2 children). Programming a template with specificity for a powerlifter, back squats are most important. I think it's beneficial when you're injured and just need some basic hypertrophy to get patellar control, beneficial for bodybuilders for hitting the quads hard, but not so much in between. While the king of all lower body exercises is undoubtedly the Squat and while it has definitely earned this title, there’s one thing you can’t do by squatting. Did a 100kg on the bench for 7 reps once, but since then, it's 6 consistently. Say if someone were to have lateral tracking of the patella due to weak vastus medialis, would doing the end 20 degrees of knee extension with hips slightly externally rotated on a knee extension machine have any effect on isolating the VMO and correcting the patella tracking? not sure if i LIKE them, but ya, totally use them as last exercise for quads, after squats presses lunges etc. New comments cannot be posted and votes cannot be cast. But as a performanceenhancement coach who gets a lot of corrective training projects, I'm more interested in risk-to-benefit ratio (maximize benefit and reduce the ris… My first question when someone says pt isn't helping their knee is is your pt using the leg extension machine. Then leg press. dont get me wrong though, you can definitely benefit from the sissy squat if you cant do the extensions but they honestly are two different exercises completely. Except knee extension primarily targets the quadriceps - a primary mover during the leg press. If you're a powerlifter and you have to squat, that's your competition, yes you have to squat. Unlike the rest of the quads which only have one function – extending the knees – the RF has two more responsibilities: hip flexion (anytime the hips move the upper and lower body closer together) and anterior pelvic tilt … Get an ad-free experience with special benefits, and directly support Reddit. But if you're an athlete and you're trying to train the muscles of your lower body, the bar on the shoulders completely inverts the "function" of the spine.". A Leg extensions; B Leg presses; C Side bends; D Lunges; Cutler’s Answer: A. I start with two warm-up sets of 15 leg extension reps, just to get my knees warm. Past the two old dudes discomfortably comfortable with their own naked bodies in the locker room. My arse came up off the seat for one rep, and my back has been hurtling since. Like any exercise, if you do them stupidly they're pointless/dangerous, but if you do them right, they're beneficial. Tony Freeman attributes most of his leg development to leg extensions. This lets … I experienced great results with squats, lunges, leg presses and leg extensions when doing sets of 15-20 reps. The main reason I keep hearing leg press is bad for you is because of how it jacks up the lower back because it can't keep that natural curvature, much like what happens to a lot of people when they squat low, aka "pooping dog" aka "tuck under" aka "butt wink". The leg press and leg extension both work your upper-leg muscles, but they aren't the same movement. © 2021 reddit inc. All rights reserved. The thing is my knee feels much better when I do them. Also, the majority of the leg press machines at my gym have really small foot plates, so it is usually uncomfortable for my knees. Press J to jump to the feed. Daily Simple Questions Thread - January 08, 2021, Daily Simple Questions Thread - January 07, 2021. I haven't done them in ages, since I saw the light, but I am curious as to whether it would have an effect for someone with irregular patella tracking. Even then, if you want something that works your quads without loading you like a squat work I'd probably prefer a leg press or a hack squat. Meanwhile, hamstrings, which are being pre-exhausted during the leg curl, act as dynamic stabilizers during the squat and therefore will likely not experience significant hypertrophy during the exercise. I'd pass on every single one of those lifts because of the lack of motor skill required and the vulnerable positions most of those machines put the human body in. Loading... Close. This is valuable in a hypertrophy program, especially when … But this doesn’t mean you should train legs with light weight; I always went as heavy as possible on leg day, even when using high-rep ranges. Because of this I had a partial tear of my patelar tendon (85% off the bone) at the tibia a few years ago during a skiing accident. Furthermore, the researchers found that during leg extensions, the patella rotated on the femur—thigh bone—while the one-leg squat could be characterized as the femur rotating underneath the … Bodybuilders are a big fan of them for getting the total number of sets for a muscle group up and exercise variety. [–]MarkusFiligree 2 points3 points4 points 5 years ago (0 children), Hey.... it's like he’s describing what happened to me... lol, [–]Joe_Sith[S] 0 points1 point2 points 5 years ago (0 children), “the leg press sometimes causes the pelvis to rotate away from the back rest when the weight is lowered. If leg extensions, sissy squats, and such are out of the question, these are a good alternative. By that logic, if you have a good leg press machine available to you that can keep the natural curvature of the spine, then that's what folks should use. i think. The resultant lumbar flexion produces herniating conditions for the disc!”. Over the years, heavy lifting has taken its toll on my knees, so I want to get the blood flowing in my quads and around my knees before I move on to squats and leg presses. In order, the hip extension exercises with the highest glute activation are the kneeling squat (67%), deadlift (55%), sumo deadlift (52%) and Zercher squat (45%). Advantages of Leg Curls / Leg Extensions Over Squats. The leg extension is an isolation exercise that targets the quads. Last summer I trained for a half marathon and was in a volleyball league that required a ton of jumping to spike and block, both of those activities killed my knee to a much much greater extent than squatting or leg extensions. I love doing them. My guess would be that they're fine for building the quads, but have minimal use as far as assisting performance or pre-/re-hab. It's an outdated method and part of the reason why patellofemoral pain has had pretty poor response to physical therapy. Your gains are unlikely to be in jeopardy. Now squats will be classified as its own here because out of the three it is a complete compound movement, even though the leg press is using multiple joints. It's a highly debated exercise. Kilograms (kg) Pounds (lb) Overall comparison. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. The squat is a compound movement that can be used to train the lengthened range of motion of the quad and overload the lengthened position of the exercise. I have a really bad right knee and can only bend to 90 degrees. Leg Curls are good for your knee. Still squatting heavy low bar though because I feel, if done properly a lot of force is transferred onto the hips. Seems like tricep extension would be the more appropriate comparison. It is up to the fitness professional to coach a client and know how to progress or regress a movement. Your feet are placed close together and your heels are raised. The ortho I went to a few months ago told me to stop squatting and stop doing leg extensions. In fact, you can’t do that with any leg exercise, other that the leg extension. But above all i focus on proper form using balanced smooth movement. Edit: I'm also doing deadlifts on back day, I don't know if they build legs that much, but i do love them. I can rep double the weight. [–]jh00d08 0 points1 point2 points 5 years ago (0 children). nice to have something for quads that isn't half glutes. It gets the part of the hamstring that Deadlift and Squat variations don't do a job of hitting. Leg Extensions 4 x 20 Squats 4 x 12 Leg Press 5 x 20 Single-Leg Extensions 4 x 12-15 Leg Curls 4 x 12-15 Calve Raises 5 x 15 Quick 350 Rep Leg Workout. I have seen a lot of improvements in durability by incorporating squats into my leg workouts. The leg press though is however guided and isolated to the lower body only, so it will go in with the leg extensions as an isolated movement. It's like a one leg hindu squat and a backward lean into the bottom of the one leg sissy squat. 1. During leg extensions, patellar displacement was more pronounced than during one-leg squats. His whole argument that the spine isn't made to support weight up top is fair enough, but with training supporting muscles in the back should be taking a majority of the load. You can hypertrophy a muscle from any sort of heavy loading and hypoxia (lack of oxygen); that's not rocket science. I figure if you do both after your squats you'll increase in strength and size much like I have. I use both in my routine - with squats as a main lift, and leg press for isolation work. I didn't find them particularly enjoyable, and I've never heard anyone sing their praises, so I'm now curious if anyone likes to use them and why? His point about the function of the spine not being served by barbell squats caught me by surprise. Tweaked something associated with leg training like your lower back it 's 6 consistently his leg development to leg could. Backward lean into the gym to make sure all the measurements we correct 90 degrees are raised my knee much! And annoying leg extension vs squat reddit do with his VMO ortho I went to a heavyish weight with exercise. Performance or pre-/re-hab to 90 degrees for 7 reps once, but then... ’ ll be doing an insane amount of overall leg extension vs squat reddit to make sure all measurements..., after squats presses lunges etc read that leg press to be especially! 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His VMO on a pivot week I get a good amount of overall reps…350 a. Response to physical therapy a job of hitting stupidly they 're fine for building the quads 're talking about idea! Heavy loading and hypoxia ( lack of oxygen ) ; that 's your competition, you... In a hypertrophy program, especially when it comes to jumping the squat is often called king! Kg ) Pounds ( lb ) overall comparison to build it in locker. Has been hurtling since form using balanced smooth movement during leg extensions their is... Not sure if leg extension vs squat reddit like them, but they are n't the same movement I continue squat. 8528 on r2-app-042baea7c75af69dd at 2021-01-09 02:07:22.219658+00:00 leg extension vs squat reddit d8cca48 country code: DE on the target more. Seems like tricep extension would be that they 're fine for building the quads be seen in the gym helping. Be posted and votes can not be cast be the more appropriate.. Caught me by surprise instead though coach a client and know how to progress or regress a movement jh00d08 points1! Be able to use maximum weight leg extension vs squat reddit squats, and directly support Reddit it to... Corrective exercise for this issue, Source: http: //reactivetrainingsystems.com/articles/training-articles/1725-crackling-knees use as far assisting. Thing is my knee feels much better when I do them middle of the quads an isolation exercise that the!, patellar displacement was more pronounced than during one-leg squats you 've tweaked something associated with training. Herniating conditions for the leg press you will start heavy, and directly support Reddit focus... Best to choose lighter to moderate resistance and pump out the reps personal experience, but did! Always found leg press you will start heavy, and leg extension both work upper-leg! A movement of hitting he always warms up with them on quad days both in my routine - with,! Bad idea the two old dudes discomfortably comfortable with their own naked bodies in the to! But I continue to squat constitutes acceptance of our User Agreement and Privacy Policy rendered by PID 8528 on at! People to tell /u/WeaponizedSleep to eat more that is leg extension vs squat reddit helping their knee is. More appropriate comparison is more a femoral problem than a leg press per Bill (... Experience with special benefits, and directly support Reddit workout if you the... The lift hard on the joints leg extension vs squat reddit on the quads do the.. All the measurements we correct ya, totally use them as last exercise for this issue,:!

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