![]() The primary muscles worked during the leg extension are the quadriceps, the muscles on the front of the thigh. Some people would benefit greatly from this exercise, especially bodybuilders, while others, due to orthopedic issues, would be prudent to take a pass. The same thing is true for the leg extension. But for some people, due to pre-existing injuries and or unfavorable biomechanics, barbell squats are actually not a good choice at all. The squat is widely considered the king of lower body exercises, much favored over the leg extension. "Bad" or "dangerous" exercises make good headlines and clickbait, but the best coaches today will tell you that no exercise is completely good or completely bad, there is only poor application and poor performance of any movement. No exercise should either be put on a pedestal or condemned without considering the context, including each individual's goals, needs and orthopedic condition. The truth is, almost every exercise has pros and cons, risks and benefits and should be evaluated and prescribed on that basis. This exercise has ended up on lists of "machines that hurt you," it has been called "non-functional," and has even been criticized as utterly ineffective.Īll of these statements are false. Leg extensions have gotten a bad rap in recent years. Recommended training gear for Smith machine hack squats 1.Skip to bottom of page for leg extension video demos This way, you maximise the blood flow to your quadriceps.Īnd if you're really hardcore, you can try my high-rep technique while wearing occlusion cuffs. ![]() The key is to only come 80% of the way back up on each rep. Naturally, this built-in safety gives you the confidence to train to failure, which in turn results in faster and more substantial quad development. And unlike a clumsy spotter, the safety catches will always have your back. You can re-rack the bar at any point in the rep with an effortless turn of the wrist. The beauty of hack squatting on the Smith machine is that you don't need a spotter. Then, on the last set, train to absolute failure (by which I mean finishing the final rep is impossible). Perform about 3 sets, leaving 1-2 reps in the tank on the first and second sets. But the gains are worth it.Įssentially, you want to pick a weight that you can do for at least 20-30 reps. It sets my quads on fire, and I have to hobble out of the gym (or these days, my home gym) like an old man. I love doing hack squats on Smith machine stations as a finisher. A feet-together stance makes you significantly weaker and does nothing extra for your legs besides make your knees work harder. However, modern-day exercise science proves their belief greatly wrong. Some old school bodybuilders think that this type of squatting decreases quad activation. This positioning opens up your hips which in turn enables you to flare your knees out. Secondly, make sure that your stance is at least hip-width, and if you have knee issues, shoulder width. ![]() As mentioned, this foot position makes you stronger because you're using more of your powerful gluteus maximus to lift the weight. But, with a few modifications, you can somewhat mitigate this stress (especially if you also invest in a reliable pair of knee sleeves).įirstly, take a step away from the Smith machine. However, this position also places the most stress on your patella. Keeping your feet close to your centre of gravity will indeed maximise quad recruitment because it allows for the most ROM at the knee joint. ![]() You must strike the right balance between quadriceps activation and knee health. When you're learning how to hack squat on Smith machine systems, your foot position can mean the difference between building kick-ass quads and stunting your leg gains-or worse, causing yourself permanent knee damage.
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