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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

top 3 leg exercises for females

I hope ya'all realize I was joking in my previous post. I have to say that lunges have done wonders for this female on 2 levels. The first is that they were invaluable to my off-season training as a competitive telemark skiier. The second (since semi-retiring from that sport) is that I can't squat due to an ankle injury, so they are my next best bet for hitting glutes/hams. It really depends on what you mean by "best" as PPM said. Doing a variety of lunges is a wonderful thing. Alternate lunges, reverse lunges, off of a box, onto a box, with one foot hanging off a bench, jumping lunges......and my all time favorite jumping off a box lunges! Great stuff.
 
Ha gotcha! Now don't be so spineless next time. If realgains had said what I said you would been down on him like the proverbial ton of bricks for his ignorance, NO? Though I see your point. What if I came clean and swore black and blue that I had only ever done leg extensions, leg curls and stairmaster for legs???? It would make me an obvious imposter or outright liar IMHO.
 
Arioch said:
Corn, she is talking full cleans. The "gym" where she trains does not have a squat rack, and so should be the recipient of a full-scale nuclear attack. Gladiola is learning to perform ful cleans so she can at least front squat.
Hey now, that "gym" is the fitness center of an ivy league university :( Lots of great medical research has come out of there -> so while the fitness center is seriously lacking (ONE set of each weight in dumbells! :mad: ) the university itself is a cool place.

Anyway - I was worried there for a sec that I had the wrong impression of the move! It does seem quads power the initial acceleration of the bar, somewhat.

Fortunately though I only train at this place 1-2X per week. Usually I'm not there on leg day, but my regular place - which DOES have a squat rack. I just like the cleans & I'm intrigued by fast & powerful movements.

Good Mornings: I've left my lower back up to pilates & yoga - which of course don't train me for power & strength, just muscular endurance & isometrics. Maybe I ought to rethink that???? :confused:
 
Potentially Postal Mod said:
If there's ANYTHING I can do to convince you that your lower back and abs are CRUCIAL to your squat, let me know. :)
:) On the contrary, I need no convincing that my 'core' needs to be strong. I just need convincing that what I"m doing currently is not sufficient for my core! Know what I mean?

I guess I thought the yoga & pilates plus regular strength training (since lower back is working near constantly as a stabilizer with moves when I'm standing, etc.) was sufficient.

OK, so if I add in the Good Morning - I guess it goes on Back day?

Where on back day? Right now back day is:
pull ups or lat pull downs
rows
some more rows
shrugs if I feel like it
rear delt flies
 
Gladiola said:

:) On the contrary, I need no convincing that my 'core' needs to be strong. I just need convincing that what I"m doing currently is not sufficient for my core! Know what I mean?

I guess I thought the yoga & pilates plus regular strength training (since lower back is working near constantly as a stabilizer with moves when I'm standing, etc.) was sufficient.

OK, so if I add in the Good Morning - I guess it goes on Back day?

Where on back day? Right now back day is:
pull ups or lat pull downs
rows
some more rows
shrugs if I feel like it
rear delt flies


Gm's at the end as you will need a fresh lower back for the rowing.
 
Potentially Postal Mod said:
Also, they require such strict form, that I would be afraid to do them after being fatigued.
Iwould agree - they seem to be a high risk move - and I err on the side of caution when it comes to potentially injuring myself!

Any idea on weight?

So I guess that means you think all types of rows & the yoga & pilates are not sufficient lower back work???
 
hi rainbow

Hi Rainbow,

It is Janine. I use my second name here because there is already a janine on this board.

I do leg extensions, one full rep then down a quarter then up again, for a whole set. Then i jump to the full squat ass to the floor. Go to failure, rest a few seconds then a few more reps. Then two minutes later more leg extensions and back quick to the squats again.

I finish with stiff leg deadlifts. These are my favorites certainly.
 
Potentially Postal Mod said:
You don't squat last to keep your strength up for extensions.


True - but quads are generally not the weak point in the movemenet - low back is just as it is normally the limiting factor in rows.

You wouldn't do reverse-hypers b-4 squats would you??


:)

Like the superset???


Muuahahahahahah!!!!
 
Potentially Postal Mod said:
No, but a reverse hyper is a more isolated movement and a GM is compound. I would do GM's instead of squats and do reverse hypers after both. :)

True - I have a bad habit of always assuming that GM are seated.
 
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