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The missing lower body exercises for strength



Many trainers recommend that you focus your lower body workout on the following:

  • A hip-dominant exercise (such as deadlifting)
  • A knee-dominant exercise (such as squat)
  • A lunging or stepping exercise (as, of course, the Longe)

This is a great starting point for building a lower body workout, which is not a complete leg and hip joint program. For maximum strength and development, several other exercises should be performed weekly.

1 – Medium to Short Range Hip Extension Exercise

Squats, deadlifts, lunges, and many variations of these exercises are great for loading the glutes when they are closer to a stretched area, but they load the gluteal muscles are not particularly well if they are in a shortened area.

In other words, squats, deaths and lunges form the most. The buttock muscles are most strained when the hips are flexed (at the bottom), but the glutes on the top when the hips are in extension become very little loaded.

Since strength depends on position, it is important to regularly perform isolation exercises such as hip thumps, inverted hip extensions, hip lifts, 45 degree hip extensions, and 45 degree low cable RDLs to improve the glutes in the shortened buttocks To train areas of the hip extension that are neglected by most squat, deadlift and lunge variations. 1

9659008] Here are video tutorials for each o Start with these exercises, why I prefer to use one-leg hip thumps with double leg hips.

  Low Cable 45 Degree RDL

Low Cable 45 Degree RDL

Passages Sure, they also load the hips and glutes closer to their extended position, but due to their awkward nature and limited ability to run continuously To add overload, I prefer to use the other options above.

The weight your hips can extend is not limited. They are limited to how much you can hold without being pulled back, which has much more to do with your body weight than your strength level.

2 – A Hip Abduction and Adduction Exercise

Much has been written about hip abduction exercises such as squeezing the knees against a ribbon loop, during hip thump or squat, lateral ligaments, etc., and they should be a weekly component of a comprehensive lower body program ,

Research on professional hockey players found that they had an adductor muscle load (groin injury) 17 times more frequently when their adductor power (muscles that move the leg towards the midline of the body) was less than 80% of their abductor power (muscles moving the leg away) the midline of the body). (1)

Although this specific strength ratio is based on a study, in 2015 a systematic review (study study) found that the strength of hip adducts was one of the most common risk factors for inguinal injury in sports. (2)

In other words, an emphasis on hip abduction exercises that is not supplemented with performing hip adduction exercises can lead to an increased risk of injury. This is one of the reasons why the lower body strength training programs I have designed include at least one of the following exercises that must be performed each week: standing hip dandruff, standing hip dumbbell, hip adduction on the side, and the Copenhagen hip adduction exercise. (Since most of them are familiar with the adduction engine, I've omitted them in the tutorial videos.)

The Copenhagen hip-adduction exercise has proven to be a very effective exercise (3, 4) and is one of My Favorite Exercises for Aligning the Hip Adductor, along with the additional demands on the shoulder and trunk muscles. So I'm doing the Copenhagen hip-adduction exercise, which is a bit different than usual.

Some coaches may want to argue that compound and one-legged exercises such as stand-up squats, lunges, and squats with one leg are enough to train the adductors to compensate for the need for additional isolation exercises. However, the highest EMG values ​​for the long-distance squat (5), along with the values ​​for the one-legged squat and one lunge, are relatively low compared to exercises focusing mainly on hip adduction movement (6). Insofar, isolation exercises are superior to squats and lunges in achieving higher muscle activity in the adductor.

It is also important to see how scientific evidence is consistent with the principle of specificity. Research has shown that strength gains are very specific to the part of the movement in which one is exercising, with limited transmission to the rest of the non-trained areas of movement that may not be treated in a given exercise (7, 8).

To this end, exercises were developed to train the hip adductors directly – such as standing hip adducts with a ribbon or cable, the Copenhagen Hip Insertion Exercise and the Hip Duct Machine – by moving through larger ranges of hip adduction motion than exercises such as squats, one-legged squats and lunges. Therefore, when exercising the adductor muscles, it makes sense to include such exercises in a program to train ranges of motion that may not be addressed by more compound exercises. (9)

3 – A Knee Flexion Exercise

Each week includes any type of focused knee flexion exercise, such as a knee flexion exercise. B. a leg curl of the stability ball (one or two leg), a Nordic thigh muscles or a glute ham or bone curling machine (sitting or lying).

Several studies have shown that strength training programs in which Nordic thigh muscle, which is essentially the partner version of glute ham elevation, showed a significant reduction in the incidence of hamstrings. (10,11,12)

The research on leg curls is also convincing. One study separated elite soccer players into two groups. Although both groups used the same training programs, one group had additional specific training of the thigh muscles using the recumbent thigh muscle curling machine and the other not. The results showed that the addition of the horizontal corrugation increased the sprint speed and reduced the risk of thigh muscle injury. (13)

  Lying thigh curl

This is consistent with other studies that showed that the leg curl (where the movement is located at the knee joint) compares significantly more to the lower lateral and lower medial thighs to the stiff muscles evokes deadlift clovers, where the movement begins at the hip joint, as in a Romanian deadlift. (14)

4 – Leg Stretching Exercise

The snack from the above investigation? Single joint exercises provide a positive transition to improved performance and a reduction in the risk of injury. But there is more.

A comprehensive hamstring program should also include at least one exercise in which the movement is directed to the hip joint (eg, deadlift), and an exercise that concentrates the movement on the knee joint (eg, the leg curler )).

This is because different regions of the thigh muscle complex can be approached regionally by selecting trainings. Each type of exercise offers unique but complementary training benefits.

However, it makes sense that the same applies if you regularly exercise knee-extension based exercises such as machine leg extensions or reverse sled moves and more multi knee-oriented exercises such as squats, lunges and step-ups.

Research shows that leg extension in the rectus femoris causes much higher levels of activation than the squat (15), which is what other research suggests. Rectus femoris seems to grow more in comparison to the other three quadriceps from knee joint training with a joint. (16)

  Leg Extension

Even if you are not motivated by this research, we can all agree that the muscles respond to how they are burdened, which is the principle of specificity. [19659008] Now, as you descend to the bottom of the squat or lunge (in hip flexion and knee flexion), the rectus femoris tries to lengthen at the knee, but shortens at the hip and remains about the same length. When you then ascend (perform hip and knee extension), the muscle tries to shorten at the knee, but it lengthens at the hip and remains approximately the same length. (17)

In other words, to improve your strength of movement, eg. For example, when pedaling back, speeding forward to change direction, or going down or down stairs, you need to train for such actions. Reverse sledges and leg extensions are my first two options for this task.

In addition, many of the arguments against the use of knee extension in healthy populations (for concern about patella femoral joint forces and ACL health) are unfounded and logically inconsistent. (9)

Not to mention, when it comes to strengthening quads, there are a variety of studies showing better power gains for the quadriceps (even in patients with postoperative ACL reconstruction procedure) when using a combination of open – Kinetic chain exercises such as leg extensions and closed kinetic chain exercises such as squats and lunges only with closed kinetic chain exercises. (18)

Final Words

What the scientific evidence and training principles dictate contradicts the popular belief that sticking to the "big" compound lifts provides a comprehensive strength training impulse. They do not do it.


The Insulation Exercise (Upper Body) Checklist



Lost Strength – The Missing Exercises


References

  1. Tyler TF, et al. The combination of hip strength and flexibility with the incidence of adductor muscles in professional hockey players. At J Sports Med. 2001 Mar-Apr; 29 (2): 124-8.
  2. Jackie L. Whittaker, et al. Risk factors for inguinal injuries in sport: an updated systematic review. Br J Sports Med 2015; 49: 803-809.
  3. Serner A., ​​dr. Jakobsen, Andersen, LL et al. EMG evaluation of hip-adduction exercises for football players: impact on exercise selection in the prevention and treatment of inguinal injuries. Br J Sports Med 2014; 48: 1108-1114.
  4. Ishøi L., Sørensen CN, Kaae NM, et al. Great eccentric power increase with the Copenhagen Adduction Exercise in Football: A Randomized Controlled Trial. Scand J Med Sci Sports. 2016 Nov; 26 (11): 1334-1342.
  5. Clark DR, MI Lambert, Hunter AM. Muscle activation in the loaded, free barbell of the barbell: a quick review. J Strength Cond Res 2012; 26: 1169-78.
  6. Dwyer MK, Boudreau SN, Mattacola CG, et al. Comparison of lower limb kinematics and hip muscle activation in rehabilitation tasks between the sexes. J Athl Train 2010; 45: 181-90.
  7. Graves, JE, Pollock, ML, Jones, AE, Colvin, AB and Leggett, SH. Specificity of the limited range of motion with variable resistance. Medicine and Science in Sports and Exercise 21: 84-89, 1989.
  8. McMahon, GE, Morse, CI, Burden, A, Winwood, K, and Onambele, GL. Influence of range of movement during ecologically valid protocols of resistance training on muscle size, subcutaneous fat and strength. Journal of Strength and Conditioning Research 28: 245-255, 2014.
  9. Tumminello N, Vigotsky A. Are the leg extension, hamstring, and adduction machine sitting non-functional or risky? NSCA Personal Training Quarterly 4.4: 50-53, 2017.
  10. Arnason A, Andersen TE, Holme I, Engebretsen L, Bahr R. Prevention of thigh muscle strains in elite football: An intervention study. Scand J Med Sci Sports 18: 40-48, 2008.
  11. J. Petersen, K. Thorborg, MB MB Nielsen, E. Budtz-Jørgensen, Hölmich P. Preventive effect of eccentric training in acute thigh injuries in men's football: a cluster randomized controlled trial. J Sports Med 39: 2296-2303, 2011.
  12. van der Horst N., DW Smits, J. Petersen, Goedhart EA, Backx FJ. The Preventive Effect of Nordic Thigh Muscles on Thigh Lesions in Amateur Footballers: A Randomized Controlled Trial. On J Sports Med 43: 1316-1323, 2015.
  13. Askling C, Karlsson J, Thorstensson A. (2003), Thigh injury in elite footballers after preseason strength training with eccentric overload. Scand J Med Sci Sports. 2003; 13: 244-250. doi: 10.1034 / j.1600-0838.2003.00312
  14. Schoenfeld B, B Contreras, Tiryaki-Sonmez R, Wilson J., Kolber M, Peterson M. Regional differences in muscle activation during exercise of the thighs. Journal Strength Cond Res. 2014; 29.
  15. Ebben, W.P., Feldmann, C.R., Dayne, A., Mitsche, D., Alexander, P., & Knetzger, K.J. (2009). Muscle activation during lower body workout. International Journal of Sports Medicine, 30 (1), 1-8.
  16. Ema, R., Wakahara, T., Miyamoto, N., Kanehisa, H., & Kawakami, Y. (2013). Inhomogeneous architectural changes of the quadriceps femoris due to resistance training. European Journal of Applied Physiology, 113 (11), 2691-2703.
  17. Beardsley, C. Can you "just squat down" for maximum leg development? Obtained 2018 from www.strengthandconditioningresearch.com
  18. Treubig, D. Why should you use knee extensions after ACL reconstruction? Retrieved 2018 from www.themanualtherapist.com

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