Exercise analysis

Exercises for the legs

Tips on exercise analysis

Analyses are of the concentric phase only
No need to analyse the two phases as the same muscles that are active on the way up are also active on the way down. Remember
The muscles that lift are the muscles that lower

These muscles shorten in the concentric phase & actively lengthen in the eccentric phase Gravity lowers the load & lengthens the active muscles Triceps activation not necessary in DB curls!!!

Problems with two joint muscles

MRI evidence indicates that two joint muscles such as rectus femoris & hamstrings are not activated powerfully (if at all) during exercises involving simultaneous hip and knee extension
Squats, leg press, lunge

During deadlift and power cleans the hamstrings are more active because knee extension dominates the first pull' of each movement and then almost ceases during the second pull when hip extension occurs almost in isolation

Role of two joint muscles

Two joint muscles such as rectus femoris, hamstrings, sartorius, and gracilis are more heavily activated during single joint exercises than multijoint exercises because in the latter they most often have undesirable actions at one joint
eg the hamstrings flex the knee and are therefore not activated heavily during squats, leg press or lunge eg rectus femoris tends to flex the hip and is therefore not activated heavily during squats, leg press or lunge

When choosing an exercise

Is the target muscle group the limiting factor?
eg. Are your quads the limiting factor when you squat? If not, is another exercise, or a squat variant better?

Does the exercise require the target muscle to work through a large range of motion?
If not is another exercise more appropriate? Remember that greater stretch is associated with greater growth

Technique variations
To target a specific muscle or muscle group
Increase stretch on the target muscle(s) Decrease stretch on all other muscles
Low feet/low seat leg press quadriceps emphasis High feet/high seat glutes emphasis Front squat quadriceps emphasis Narrow grip bench press triceps emphasis Use medium to narrow grip on lat-pulldowns Do bicep curls on an incline bench Do straight leg calf raises for gastroc. development

Technique variations
To target a specific muscle or muscle group
Remember your functional anatomy and apply it
Supinate during DB curls to maximise b. brachiis role Use neutral grip curls to minimise b. brachiis role and therefore emphasize brachialis Use a neutral or supinated grip to train upper back muscles
The popular use of prone grips during chins is counterproductive

Conventional back squat

Squat
Joint Knee Hip Action Ext Ext Major muscles involved Quadriceps femoris (Rectus femoris moderately active) Gluteus maximus, medius Adductor magnus (Hamstrings hardly active) Erector spinae, multifidis Quadratus lumborum

Vert. Col.

(Prevents flexion)

Other significant stabilisers - adductors of the hip

Magnetic resonance image of the thigh after squats

Lighter shade: heavy activity

Medium shade: moderate activity

Darkest shade: no activity

Images from Ploutz-Snyder et al 1995 (insert) & Tesch, 1999

Conventional squat Barbell position

Barbell rests on trapezius not higher on the neck

Squat - width of stance

Conventional

Wide

Squat variations Front squat

Compared to conventional squats this variation results in a more upright stance & emphasises quads more and glutes & back less

Squat variations Front squat

Many find it difficult to support the bar on the front of the shoulders. Keeping the elbows high is vital. Typically only the extended fingers rest on the bar, as few can manage a true grip!

Squat variations Low bar squat (powerlifting)

Compared to conventional squats this variation tilts the trunk further forward & emphasises glutes & back more and quads less

Squat variations

Front squat

Conventional

Low bar

Circle size represents the torque required. Dashed line shows CoM. The vertical distance from the joint to the CoM is the length of each joints resistance arm