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This is not a great exercise to put at the end of your session for safety reasons. Again, be careful here as I personally have torn my rec fem trying to train high effort at the end of a workout. One difference though is you can train the rec fem on the back leg fully lengthened. If a size imbalance is present, train the weak or smaller leg first and match the reps on the strong/bigger leg. In that instance, I lean more toward a single leg press if you do want unilateral work. With lack of bracing and stability, the ability to output with enough weight can be a limiting factor as you get progressively stronger. You can make your split squat very quad dominant by elevating the front leg and bringing the back leg on the ground closer to the front leg to help keep your torso upright. It is basically the exact pattern as a bilateral squat, so you do not get anything much different out of the front leg.
The single leg squat I mentioned for rec fem development is a very viable option. Just like with the squat, you want a set up that allows maximum knee travel without the butt lifting out of the seat or your heels pulling off the platform. To bias the quads, we want the feet as low as possible and around shoulder width. Most people are feeling their adductors work and confuse the sensation with hamstrings. As the knee and hip bend, the hamstring does not change in length. A high and wide leg press gets more glutes and adductors involved, not hams. So it is not as systemically taxing as a squat and can allow us to get in some extra quad work.Ī big myth to bust on the leg press is that in no way can it train the hamstrings. Also, the leg press allows us to get in a very braced position and not load the spine like the squat does. However, we can see less sheer force at the knee in the leg press over the squat, so many prefer it first before going into a squat as a secondary lift.
It does train the quad closer to the mid to shortened end range which might not be as growth stimulating. The leg press requires a much smaller range of motion for the quad since you are already in a hip flexed position. While there are some drawbacks and benefits to a leg press, both the squat and leg press really have their application in a program.
Neither option is wrong but is just based on what you need.įans of the leg press are going to ask if they even need to squat for big wheels. Need more bracing on a smith squat? Try a hack or pendulum squat. So if you are wobbly on a back squat, you might need to move to a smith squat. If you are unable to brace and stabilize a squat pattern, you are not going to be able to maximally output that bone-to-bone fiber tension.
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If you have a machine or squat that can align well with your mechanics, does it allow the full range of motion? What is the limiting factor? Can we adjust it to improve that? Maybe this means performing a heel elevated squat for ankle range of motion, adding blocks to a hack squat so you can go lower, or even using a safety squat bar to stay more upright. The less hip travel and more knee travel you can get, the more quad you will bias. No squat pattern or stance width will train more quad sweep than another. Three things to look at in a squat pattern:ĭoes the squat pattern allow you to get in position to move the most at the knee joint and limit loading on muscles you don’t intend to train? Stance width and toe position should be set up to allow that maximum range of motion at the knee. It’s just a matter of picking the right squat for you. These two things combined create a high amount of bone-to-bone mechanical tension. This is your chance to train the quad through the full range of motion and load the quad in the stretch position. The squat is the meat and potatoes of a great quad program.
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