Lower Body (legs) Set

Cards from lower body video and resistance training booklet

What joints move in a back squat and what direction?

The hip extension, knee extension and ankle plantar-flexion on the way up and reverse on the eccentric.

What is the correct back squat bar position?

High bar, lying on top of posterior deltoids and making a shelf on back via lifting the elbows.

What is the target squat depth?

Thighs parallel to the floor, knees at a 90 to 60 degree bend and heels flat on the floor.

What is the most common back squat fault?

Knees tracking over toes, and or collapsing inwards, and heels lifting off the ground.

What is a ‘mixed grip’ in a deadlift?

One hand pronated and other supinated to prevent bar rolling off hands.

What is the correct deadlift lift order?

Extend hips and knees at the same time, hips raise at the same time as shoulders and keeping bar close to body.

What is the most common deadlift fault?

Losing control of lumbar spine position, or knees going over toes with heels rising.

How does a sumo tnace protect the lower back in a deadlift?

Wide stance and knees driven outwards reduce intervertebral and shear disc pressure on the lumbar spine compared to the conventional stance.

What is the correct depth on a 45 degree leg press?

Going until femur is vertical is enough as going beyond rotates pelvis fowards and strains lower back.

What is the mechanical advantage of a 45 degree leg press?

About 30 percent meaning a 100kg weight is only hiting the quads with 70kg of tension.

What position on the leg press targerts quads vs glutes and hams?

A lower narrow stance hits quads, while a wide mid position hits glutes and hamstrings.

What is the most common fault on the 45 degree leg press?

Going to deep and rotating pelvis straining the lower back, or knees collapsing when hiting bottom of ROM (lower weight is needed)

What is the correct stationary lunge setup?

Take a overstride stance with front knee not going over toes and back knee dropping straight down without hiting the floor then going up.

Why should back knee not touch the floor in a lunge?

Can cause patellar bursitis and ongoing knee inflammation.

What is the correct hip movement in a Romanian Deadlift?

Hips drive straight back with a slight bend in knees, hips lower til trunk is 90 degrees to 60 degrees from horizontal, then using glutes and hams to raise back up to vertical.

What is the most common fault on a RDL?

Losing the abiity to brace through the lumbar spine and or locking out the knees on the eccentric.

What is the correct lying leg curl setup?

Knees are aligned with the machine’s rotational axis, the roller on the feet is above the Achilles tendon, the thighs, legs and arms are fully on the pads of the machine during the entire ROM.

What is the most common fault on the lying leg curl?

The client uses speed and arches back off the bench to complete a rep.

What is the correct leg extension setup?

Knees are aligned with the machine’s rotational axis, shoulders and hips pushed against pads and hands gripping the side bars.

Why is leg extension not recommended for some clients with bad knees?

Its a open chain exercise that puts intra-joint pressure on the knee and is not suited for clients with problematic knees.

What is the correct standing calf raise setup?

Ear lobe,shoulders,hips and knees are in a vertical line and ankle is dorsi-flexed below horizontal to get a full stretch at the bottom ROM.

What is the most common fault of the standing calf raise?

Limiting ROM and only going down till horizontal, which you loss the stretch in, and using momentum.

What is the three classifications of resistance training?

Isolation (single joint), compound (multi joint) and explosive/complex (multi joint and movement)

What is the standing posture checklist for lower body exercises?

Feet square (even footed) knees are bent slightly, core is braced,spine is netural (straight) chest and neck follow and are up.

What are the 7 classic rules of resistance training instruction and key points for lower body?

Easy and comfortable weight, slow and controlled movement, posture and alignment, firm and even grip (feet), breathing, full ROM, client concentration and key points are to focus on even foot placement and we use weight that we can preform with perfect ROM.