Tag: Legs and Glutes
Quadriceps Stretch Guide: How-To, Muscles Involved, Benefits, and Variations
Pesty tight quads can wreak havoc not just on the front thigh but the effects can also be felt in the lower back, knees, and even the hip flexors. It’s an issue that many of us ignore but the good news is the quadriceps stretch is one way to prevent, combat, and reverse those ailing pains and aches.
Consisting of five individual muscles, the quadriceps are a complex, yet powerful muscle group crucial for performance, posture, and well-being. So you don’t want to be caught with stiff quads, and it’s even more imperative with our modern minimally active lifestyles.
Check out our prime quadriceps example, and the best variations for all experience levels.
Muscles Involved During Quadriceps Stretches
While not a muscle-building or strengthening exercise, the goal of quadriceps stretch is to create healthier and more functional leg muscles. Here’s some anatomy on the quadriceps thigh muscles.
Quadriceps
The quadriceps is a significant muscle group covering the front part of your upper leg between the hips and knees. Although, the quad fibers cross both of the aformentioned joints, of which the quads muscle group performs functions such as knee extension and hip flexion.
It was previously believed that the quadriceps was made up of four individual heads, hence the word ‘quad’. However, more recently, a fifth muscle was identified as part of the quadriceps.
Five quad muscles
Rectus femoris
Vastus lateralis
Vastus medialis
Vastus intermedius
Tensor of the vastus intermedius
How To Do The Quadriceps Stretch
While it may appear easy in a video instructional, or seem simple in your mind, the quadriceps stretch is actually a little challenging, but worth the effort.
Below we’ll show you one version of the quadriceps stretch, but keep in mind there are several ways to achieve a nice stretch in your anterior thigh muscles.
Steps
Drop down on your knees and keep your body tall and upright (tall kneeling position).
Keep one knee down, then bring the other leg forward at a 90-degree angle, and plant your foot flat on the floor.
Reach behind and grab your rear foot, then pull it into your butt. Keep your body upright, and don’t lean forward. Hold this position for 10 seconds, then relax and repeat a few more times. You should feel a nice stretch in your quadriceps!
Don’t forget to alternate your leg position, and make sure to stretch both sides equally.
Watch the following video example to see a demonstration of the quadriceps stretch.
Tips
Use a looped resistance band, belt, or similar object if flexibility is an issue.
Try to keep your body upright or only slightly leaned forward, but do not lean too far forward.
If this variation doesn’t suit you, try some of the other variations.
This Exercise
Target Muscle Group/s: Quadriceps
Type: Stretch
Mechanics: Isolation
Equipment: Cushioned surface, exercise mat
Difficulty: Beginner/Intermediate
Benefits of Quadriceps Stretch
Stretching, in general, has many proven benefits. In fact, it’s necessary that we all do some form of stretching.
Reverse tight quads from prolonged sitting
With our modern, tech heavy lifestyles, we do more sitting than ever before. Too much and we risk the quads becoming tight and even shortened. This can cause injuries, and will most certainly affect maximal physical performance.
Prevent or fix lower back and knee pain
Tense front thigh muscles can cause lower back as well as knee pain. In fact, not stretching often causes many issues that people have, but they never realize what’s causing it. Better to stretch regularly to stave off future problems.
Avoid or correct muscle imbalances
You probably didn’t know that tight quads can weaken the opposite hamstring muscles on the rear thigh, creating muscle imbalances that affect both function and appearance. This will also ramp up the chance of injury, and limit mobility. You may also notice discomfort in your hips like tightness and pain.
Stronger legs
Muscle tightness can lead to muscle weakness. When it comes to the quadriceps it’s not only the quads that are affected but so are the hamstrings on the rear thigh.
Maintain healthy posture
Tight muscles can limit our ability to maintain a good posture for obvious reasons. It limits our natural range of movement, and how we move and perform. The muscles in our bodies flex and move the joints, allowing us to move.
Drawbacks of Quadriceps Stretch
Here are some potential negatives of the quadriceps stretch.
More challenging than meets the eye
Even people who exercise regularly may underestimate the quads stretch. In fact, if it’s not something you do often, get down on the floor and try it… not so easy eh? That’s because the quads stretch requires a little balance, and flexibility. It may even feel a little painful, if you have tight quads, or do the movement on a hard surface.
Of course, as suggested, you can also use a looped resistance band, which is always handy to have around anyway!
Should follow warm-up activities
While it’s shouldn’t be a huge deal, we do always recommend warming up your muscles before stretching. That means 5-10 minutes of light activity such as walking at a decent pace, or doing your workout first before stretching. This could be an inconvenience for those who want to hop right into stretching.
Common Mistakes When Performing Quadriceps Stretch
There are lots of things you can do wrong when performing a quadriceps stretch. Here are some quick tips on technique dont’s.
Stretching cold quads
Many health publications agree that it’s better to stretch a muscle, especially intensively, following warmup activities (1, 2). A cold muscle that’s suddenly and intensely stretched could cause injury. So it’s better to do some walking, or workout first, then stretch your quads.
Pulling the leg out
While it may not be dangerous, and you’ll still stretch the quads, it’s better to pull the leg straight back, not out sideways to your body. You’ll also get a deeper stretch in the meatier part of the quads this way, and it’s just the recommend technique.
Arching your lower back
While you may get the same depth of stretch if you arch your back, this just places a lot of unnecessary stress on your lower back. It may not be intentional, but you want to avoid doing this.
Not stretching evenly
You should take stretching seriously, as you would other forms of training techniques. That means you should aim to stretch each leg with the same pressure, and duration. So, if you stretch one side for twenty seconds, make sure to do the same on the other side. And apply an equal amount of pressure.
Bounce stretching
Also known as ballistic stretching, we don’t recommend bouncy, jerking stretch motions for the quads, or any muscle. There’s too much injury risk and it’s not necessary for general stretching. Instead, static stretching is a better option, pulling the muscle into a stretched position, and holding it there (3).
Quadriceps Stretch Variations
If you don’t like the quadriceps variation shown as the primary example for this guide, or if you like to change things up, check out these other options.
We also included this top 5 quads stretch video below that demonstrates and explains many of the variations in this section.
Standing Quadriceps Stretch
Perhaps the most popular variation, the standing quadriceps stretch is also the most convenient. It’s a great way to stretch between workout sets, while you’re moving about, after a run, or during sports play. You can do it wherever you’re standing, which we can’t say about the following quad stretch exercises.
Steps
Stand up straight with your feet close together. You can hold onto something for balance support, if needed.
Lift one foot up behind you and grab it with the same side hand. You should be standing on one leg.
Pull straight back and feel the stretch in your quads!
Switch and repeat.
Side Lying Quadriceps Stretch
If balance is a problem, or you just prefer to stretch in a more relaxed position without thinking, the side lying quads stretch is best. It basically replicates the standing quads stretch except you’re on the floor now.
Steps
Grab a foam roller, pillow, or something to rest your head on for neck support.
Lie on your side with your head propped up, and bottom arm in a comfortable position, not laying on it.
Bend the top leg, reach back and grab your foot and pull it back.
Turn to the other side and so the same thing.
Prone Quads Stretch
This time we’re going face down to get a soothing thigh stretch. Sometimes, changing your body position can be therapeutic in itself, encouraging regular stretching, or being the preferred quadriceps stretch method.
Steps
Grab a light resistance band, belt, dog leash, sheet, or something similar that’s long enough to wrap around your foot while holding the other end in a prone position.
Get down on your knees, then loop the band around the top of one foot. Hold the other end of the band in the same side hand, then as you lie face down, pull the band over your shoulder and hold it there.
Pull the band to stretch your quads, using both hands if needed. Hold the position for 10 seconds, relax, and repeat a few more times.
Repeat the previous steps on the other leg, wrapping the band around the opposite foot.
Make sure to alternate sides to stretch both legs.
Quads Wall / Couch Stretch
To hit more of the rectus femoris quad muscle, this hip flexor stretch commonly performed against the wall or on a bench height object works great.
Steps
Set up in front of an object about level with the lower part of your butt. A bench, stacked mats, couch, box or even a wall can work.
Assume a half kneeling position with one knee on the floor and the same side foot propped up on the object. Place your other leg in front of you with your foot flat on the ground.
Keep your body tall and upright, and simply feel the stretch. The closer your knee is to the object, the more pronounced the stretch in your anterior thigh.
Wrapping Up
If you read through this training guide, you’re probably in need of a good quadriceps stretch. But you’ve also learned about the benefits, what causes tight quads, side effects of tense thigh muscles, and how to maximize the stretch to become a healthier and more functional individual.
Stretching is a non-negotiable form of body maintenance and we all need more of it to keep doing what we enjoy whether that’s performing, or maintaining physical mobility.
Block Pulls Guide: Muscles Worked, How-To, Benefits, and Alternatives
If you only had the time and energy to perform one exercise per workout, the deadlift would probably be your best choice. Deadlifts work almost every major muscle on the back of your body and several on the front, too. They build real-world functional strength and, frankly, make you look and feel like a badass.
Combine deadlifts with an upper-body push, such as push-ups, dips, or bench presses, and you can get a full-body workout from just two exercises.
Deadlifts are AWESOME!
That said, deadlifting from the floor is not easy, especially when you’re tall or inflexible. Also, doing nothing but conventional deadlifts will eventually get boring, even if you love what Victorian physical culturalists used to call the health lift.
Thankfully, there is more than one way to deadlift, and block pulls, aka partial deadlifts, are a great alternative to regular deadlifts.
We reveal why and how to do this excellent exercise and provide you with a few equally effective alternatives to try.
Block Pulls – Muscles Worked
Block pulls are a compound exercise, meaning they involve several joints and multiple muscles working together. In fact, block pulls use so many muscles that they’re virtually a full-body exercise.
Block Pulls Muscles Worked
The main muscles (listed from top to bottom) trained during block pulls are:
Trapezius
The trapezius, or traps for short, is the large diamond-shaped muscle of your upper back. It consists of three groups of fibers – upper, middle, and lower. The upper and middle fibers are the most active during block pulls. Block pulls are very effective for building bigger, thicker traps.
Rhomboids
Located between the shoulder blades, the rhomboids work with your middle traps to pull your shoulders back and together.
Deltoids
The deltoids are your shoulder muscles. Like the trapezius, the deltoids are made up of three groups of fibers called heads – anterior (front), medial (middle), and posterior (rear). All three deltoid heads are working during deadlifts, but the posterior delts are the most active.
Biceps brachii
Located on the front of your upper arm, your biceps flex your elbows. However, in block pulls, their job is to stop your elbows from hyperextending.
Forearm flexors
Block pulls are a very grip-centric exercise. Gripping the bar involves lots of lower arm muscles, which are collectively called the forearm flexors. If you want bigger, more powerful forearms and a vice-like grip, block pulls are sure to help.
Latissimus dorsi
Located on the sides of your torso, the latissimus dorsi, or lats for short, give your upper back its width. Well-developed lats look like wings! You use your lats to keep the bar pressed in toward your legs during block pulls. Bodybuilders do this exercise to develop a thicker, more powerful-looking back.
Erector spinae
Erector spinae is the collective name for the muscles that run up either side of your spine. During block pulls, you use these muscles to prevent your back from rounding. Rack pulls will give you a more muscular lower back.
Core
Core is the name given to the muscles of your midsection, including your rectus abdominis, obliques, and transverse abdominis. Together, these muscles contract inward to create intra-abdominal pressure to support and stabilize your lumbar spine. Wearing a weightlifting belt allows you to produce even more intra-abdominal pressure.
Gluteus maximus
Known as the glutes for short, this is the largest and most powerful muscle in the human body. The glutes extend your hips, which is the main lower body movement during block pulls. If you want a bigger butt, block pulls will help!
Hamstrings
Located on the backs of your thighs, the hamstrings work with your glutes to extend your hips during block pulls. However, the range of motion is relatively small, so if you want to work your hammies harder, you should also include exercises like leg curls and Romanian deadlifts in your lower body workouts.
Quadriceps
Block pulls start with your knees bent and end with your knees extended. This means they involve your quadriceps as well as your hamstrings and glutes. However, quads engagement is quite low because the range of motion at your knees is relatively small.
How to Do Block Pulls
Get more from block pulls while keeping your risk of injury to a minimum by following these guidelines:
Place your barbell on blocks so it’s between lower knee and mid-thigh height. The lower the blocks, the more you’ll need to use your glutes and hamstrings to lift the weight.
Stand behind the barbell with your feet between shoulder and hip-width apart. Your feet should be under the bar.
Grip the bar with a double overhand or mixed shoulder-width grip.
Straighten your arms, brace your core, and pull your shoulders back and down. Engage your lats by pressing the barbell toward your legs.
Without rounding your lower back, drive your feet into the floor and stand up.
Lock out your hips and knees, taking care not to lean back at the top of your rep. Leaning back increases your risk of injury.
Lower the bar back to the blocks, let it settle for a second or two, reset your core and grip, and repeat.
Pro Tips:
Use chalk and/or lifting straps for a stronger grip.
If you use a mixed grip, make sure you switch hands set by set to avoid muscle imbalances.
Use lower blocks to work your glutes and hamstrings more or higher blocks to emphasize your upper back.
Wear flat shoes or go barefooted to prevent your weight from shifting forward onto your toes.
Use a weightlifting belt when training with heavy loads.
Block Pulls Benefits and Drawbacks
Not sure if block pulls deserve a place in your workouts? Consider these benefits and then decide!
Better for tall or inflexible lifters
Conventional deadlifts start with the weights on the floor and the bar about nine inches above the deck. Reaching down to grab the bar requires good flexibility, especially if you are taller than average. As such, some people end up rounding their lower backs during deadlifts, and that’s a recipe for injury.
A rounded lower back is a weak lower back and puts tremendous pressure on the intervertebral discs and ligaments of the lumbar spine. Starting with the bar on blocks means you don’t have to lean so far forward, so there is less chance of rounding. This means that block pulls are more lower back-friendly than off-the-floor deadlifts, especially for tall or inflexible lifters.
Boost your lockout strength
Full deadlifts, like most compound freeweight exercises, have sticking points. Some lifters get stuck trying to break the bar away from the floor, while others get stuck at the midway point. Rack pulls allow you to focus on your lockout. For this reason, powerlifters use block pulls as a deadlift accessory exercise to boost their full deadlift performance.
Fatigue management
Full deadlifts can be exhausting. Because of this, some lifters only deadlift once a week or even less often when using maximal weights. Block pulls are a little less fatiguing, so you should be able to do them more often or in conjunction with regular deadlifts. For example, you could alternate block pulls with conventional deadlifts workout by workout if you want to train your posterior chain twice a week.
Build a more muscular back
Few exercises have the potential to build back size like rack pulls can. Pushing the bar back toward your legs maximizes lat engagement while keeping your shoulders back and down hits your traps and rhomboids. Stopping your lumbar spine from rounding will thicken and strengthen your lower back muscles. In short, rack pulls are a total back builder.
While block pulls are a mostly beneficial exercise, there are also a few drawbacks to consider:
Equipment
While most gyms have barbells and weight plates for deadlifts, lifting blocks are not as common. As such, you may not have access to the equipment you need to do block pulls. However, there are alternatives to this exercise, which we have detailed below.
Less functional than full deadlifts
A functional exercise mirrors the demands of daily living or a sport. Deadlifts from the floor are a very functional exercise, as many lifting movements start with the weight resting on the deck, e.g., picking up your kids, a pet, or grocery bags.
However, block pulls start with a weight resting above the floor, so they may not be as functional as regular deadlifts. That said, they work the same muscles as regular deadlifts, so block pulls will still enhance your functional strength, albeit to a somewhat lesser degree.
Lift heavier weights
Block pulls have a smaller range of motion than conventional deadlifts, so most people can use heavier weights for them. While lifting more weight can be a good thing, it could be a drawback, too.
Some lifters load block pulls with way more weight than they can handle safely. This can lead to injury, especially to the lower back.
7 Block Pulls Variations and Alternatives
Block pulls are a highly effective compound exercise, but that doesn’t mean you need to do them all the time. There are several variations and alternatives you can use to keep your workouts productive and interesting:
1. Rack pulls
No suitable lifting blocks? No problem! You can also do partial deadlifts using a power rack. This exercise looks and feels very similar to block pulls, and as most gyms have a suitable power rack, they may be more accessible for some lifters. However, do not do this exercise with a deadlift bar, as doing so will damage it. In contrast, block pulls will not damage a deadlift bar.
Steps:
Place your barbell on the safety pins of a power rack so it’s between lower knee and mid-thigh height.
Stand behind the barbell with your feet between shoulder and hip-width apart. Your feet should be under the bar.
Grip the bar with a double overhand or mixed shoulder-width grip.
Straighten your arms, brace your core, and pull your shoulders back and down. Engage your lats by pressing the barbell toward your legs.
Without rounding your lower back, drive your feet into the floor and stand up.
Lock out your hips and knees, taking care not to lean back at the top of your rep.
Lower the bar back to safety pins, let it settle for a second or two, reset your core and grip, and repeat. Do not bounce your bar off the pins, as doing so could damage the bar and the power rack.
Muscles Targeted:
Primary: Latissimus dorsi, trapezius, rhomboids, gluteus maximus, hamstrings, erector spinae, core.
Secondary: Biceps, forearm flexors, quadriceps.
Benefits:
More accessible than block pulls for some lifters.
Easier to adjust the height of the bar, as most power racks are drilled with one-inch holes.
An excellent total back and posterior chain exercise.
Tips:
Try a lower starting point to emphasize your glutes and hamstrings or a higher one to emphasize your back.
Use a mixed or double overhand grip as preferred.
Use lifting straps and/or chalk to prevent your hands from slipping on the bar.
Related: The Ultimate Guide to Rack Pulls
2. Paused deadlifts
Like block pulls, paused deadlifts are designed to improve your mid-rep strength and boost your lockout. However, as an extra advantage, you don’t need any additional equipment to do them. Paused deadlifts are another common powerlifting accessory exercise.
Steps:
Place your barbell on the floor and stand with your toes beneath it, feet between shoulder and hip-width apart.
Grab the bar using an overhand or mixed grip, hands shoulder-width apart.
Straighten your arms, brace your core, set your shoulders, and drop your hips down below your shoulders. Take the slack out of the bar.
Drive your feet into the floor and stand up, pausing as the bar reaches about knee height. Hold this position for 1-3 seconds.
Push your hips forward and stand fully upright.
Lower the bar back to the floor, reset your core and grip, and repeat.
Muscles Targeted:
Primary: Latissimus dorsi, trapezius, rhomboids, gluteus maximus, hamstrings, erector spinae, core.
Secondary: Biceps, forearm flexors, quadriceps.
Benefits:
A very accessible exercise as no extra equipment is required.
An effective way to strengthen your deadlift lock out.
A good way to make light weights feel heavier.
Tips:
The longer you pause, the harder this exercise becomes.
Vary the height of the pause to change the effect and feel of this exercise.
Use less weight than normal, as this exercise is much more demanding than full deadlifts or block pulls.
3. Deadlifts with chains
Chains are another way to overload the top part of the deadlift movement. Doing deadlifts with chains is a type of training called accommodating resistance. As well as overloading the upper range of motion, using bands or chains teaches you to lift more explosively and develops your ability to use power to blast through your sticking points.
Steps:
Load your barbell and attach your chains.
Place your barbell on the floor and stand with your toes beneath it, feet between shoulder and hip-width apart.
Grab the bar using an overhand or mixed grip, hands shoulder-width apart.
Straighten your arms, brace your core, set your shoulders, and drop your hips down below your shoulders. Take the slack out of the bar.
Drive your feet into the floor and stand up. Do not lean back, as doing so increases your risk of injury.
Lower the bar back to the floor, reset your core and grip, and repeat.
Muscles Targeted:
Primary: Latissimus dorsi, trapezius, rhomboids, gluteus maximus, hamstrings, erector spinae, core.
Secondary: Biceps, forearm flexors, quadriceps.
Benefits:
A very movement-specific deadlift accessory exercise.
An excellent way to overload the top part of your deadlift.
An effective exercise for developing deadlift speed and power.
Tips:
This exercise works best when done for low reps, e.g., 3-5.
Start with light chains, as this exercise can be very challenging.
No chains? You can also use strong bands for accommodating resistance training.
4. Trap bar block pulls
Because the load is in front of your base of support, barbell deadlifts have a tendency to pull you forward onto your toes. This increases the shearing force on your lumbar spine. Shearing force isn’t a problem for some lifters but can be a deadlift deal breaker for those with pre-existing back pain. Trap or hex bar block pulls allow you to keep your torso more upright, making them far more lower back-friendly.
Steps:
Load up your trap bar and place it on blocks.
Stand between the handles, feet about shoulder-width apart.
Grip the handles, straighten your arms, pull your shoulders down and back, and brace your core.
Drive your feet into the floor and stand up straight.
Lower the weights back to the blocks, allow them to settle, and then repeat.
Muscles Targeted:
Primary: Latissimus dorsi, trapezius, rhomboids, gluteus maximus, quadriceps, hamstrings, erector spinae, core.
Secondary: Biceps, forearm flexors.
Benefits:
More quadriceps engagement than regular block pulls.
Much less lower back stress.
The parallel grip makes trap bar deadlifts more biceps and shoulder-friendly.
Tips:
Adjust the height of your blocks to change the effect of this exercise.
You can also do this exercise in a power rack, i.e., trap bar rack pulls.
Experiment with the width of your stance to see what feels best.
5. Snatch grip deadlift
Lifters often do block pulls to overload their upper back muscles. Using a wider-than-shoulder width or snatch grip also increases upper back engagement but requires no additional equipment. As an added advantage, this exercise increases off-the-floor strength and explosiveness.
Steps:
Place your barbell on the floor and stand with your toes beneath it, feet between shoulder and hip-width apart.
Grab the bar using an overhand, wider than shoulder-width grip.
Straighten your arms, brace your core, set your shoulders, and drop your hips down below your shoulders. Take the slack out of the bar.
Drive your feet into the floor and stand up. Do not lean back, as doing so increases your risk of injury.
Lower the bar back to the floor, reset your core and grip, and repeat.
Muscles Targeted:
Primary: Latissimus dorsi, trapezius, rhomboids, gluteus maximus, quadriceps, hamstrings, erector spinae, core.
Secondary: Biceps, forearm flexors.
Benefits:
A very effective upper-back builder.
A precursor for doing Olympic snatches.
A great upper trap and mid-back strengthening exercise.
Tips:
The wider your hands, the more challenging this exercise becomes.
Use a hook grip to prevent your hands from slipping.
You can also do this exercise off blocks or power rack safety pins, like this:
6. Romanian deadlifts
Like block pulls, Romanian deadlifts emphasize the top of the deadlift movement. However, performed with semi-straight legs, Romanian deadlifts are more glute and hamstring-dominant than block pulls. Romanian deadlifts are arguably one of the best posterior chain exercises around.
Steps:
Hold a barbell in front of your thighs using a double overhand or mixed grip.
Stand with your feet hip-width apart, knees slightly bent but rigid.
Brace your core and set your shoulders back and down.
Push your hips back and hinge forward, lowering the bar down the fronts of your thighs to below your knees.
Drive your hips forward and stand back up.
Muscles Targeted:
Primary: Gluteus maximus, hamstrings, core, latissimus dorsi, trapezius, rhomboids.
Secondary: Forearms, biceps.
Benefits:
More glute and hamstring-centric than block pulls.
No additional equipment is required.
A very functional posterior chain exercise.
Tips:
Adjust your range of motion according to your flexibility.
Do NOT round your lower back!
Keep your neck long and your chin tucked in to avoid cervical spine stress.
7. Kettlebell block pull
Most deadlift variations revolve around barbells. However, you can also deadlift other heavy objects, including sandbags, dumbbells, and kettlebells. The kettlebell block pull is an especially useful exercise for home lifters.
Steps:
Place your kettlebell on a block and stand astride it, toes pointing slightly outward.
Grip the handle with an overhand, narrow grip.
Straighten your arms, pull your shoulders down and back, brace your core, and lower your hips below your shoulders.
Drive your feet into the floor and stand up straight.
Lower the kettlebell back down to your block and repeat.
Muscles Targeted:
Primary: Gluteus maximus, hamstrings, core, latissimus dorsi, trapezius, rhomboids.
Secondary: Forearms, biceps.
Benefits:
A very accessible block pull variation.
Minimal lower back stress.
An excellent block pull option for home exercisers.
Tips:
Experiment with the height of your block.
Push your knees outward to increase glute engagement.
You can also do this exercise with a single dumbbell standing on end.
Block Pulls FAQs
Do you have a question about block pulls or posterior chain training in general? No worries, because we’ve got the answers!
1. How many times a week can I do block pulls?
Most lifters should be able to do block pulls twice a week, e.g., Monday and Thursday. This will allow adequate time for rest, recovery, and muscle growth. However, if you train very heavy (90%+ of your 1RM) or perform a high volume of sets per session, once a week may be all you can recover from. Doing block pulls more often could result in overtraining.
Adjust your training frequency based on your progress, and if you’re feeling tired or burnt out, you probably need to do block pulls less rather than more often.
2. Are block pulls safe?
Compared to conventional deadlifts from the floor, block pulls should be somewhat safer. The shorter range of motion and higher starting position means less low back stress. However, these benefits will soon vanish if you use too much weight or poor technique.
So, block pulls are pretty safe, but only if performed correctly and with appropriate loads.
3. How many reps and set should I do for block pulls?
Your rep scheme depends on your training goal. To build strength, you must lift heavy weights for low reps, typically in the 1-5 range. For muscle building, you need to do moderate to high reps (6-30) using lighter loads. However, to build muscle, you also need to take your sets to within a couple of reps of failure.
Regarding sets, provided you train hard enough, you should be able to fatigue your muscles in 2-4 sets. If you feel you need to do many more, you are either not training hard enough or are resting too long between sets. That said, strength-specific workouts often involve more sets than hypertrophy programs, e.g., six sets of three reps.
Check out this guide to learn more about effective program design.
4. Are deadlifts the only way to train the posterior chain
While deadlifts and block pulls are an effective way to develop your posterior chain, they’re not the only way to train this critical area. Other exercises you can do include:
Kettlebell swings
45-degree back extensions
Barbell hip thrusts
Good mornings
Read about these and other exercises in this article.
5. Are block pulls part of powerlifting?
While block pulls are not an official part of competitive powerlifting, powerlifters often do them as an assistance exercise to improve their lockout strength. However, variations of the block pull, such as the silver dollar deadlift, often feature in strongman competitions.
Because of the raised bar height and shorter range of motion, partial deadlift weights are almost always significantly higher than full deadlifts.
Image via @sirseaningtoniii Instagram
Block Pulls – Wrapping Up
Deadlifts are one of the most productive exercises you can do with a barbell. They’re functional as they replicate several everyday and sporting movements and are great for building full-body muscle and strength.
However, there is no law saying that you have to deadlift from the floor. In fact, if you are tall or inflexible, you may find that doing so leads to injuries.
Block pulls raise the bar to a more mechanically advantageous height, so you don’t have to bend over so far to reach it. In addition, they provide a way to train the upper part of your deadlift more, which may help you blast past your sticking points.
Whether you are an experienced deadlifter or a novice, block pulls are a very beneficial exercise, so try ‘em – you’re gonna like ‘em!
Band Hip Abduction Guide: How-To, Muscles Worked, Benefits, and Variations
Most exercisers program their training around the major muscle groups (quads, glutes, back, chest, etc). While they do contribute the most to strength, muscle gains, and performance, they aren’t the only muscles in need of attention. The abductor muscles, for example, may get indirect stimulation from squats and lunges, but these exercises can’t do what band hip abductions can do, for instance.
Your hip abductor muscles in the butt and thighs, especially glute medius, and tensor Fascia latae (TFL), are important for swinging the leg laterally, lower body joint and muscle stability, performing functional movements, and preventing daily injuries from everyday activities.
But how often do we perform lateral isolation movements? For many, never.
All you need is a resistance band and a stable base to anchor it to, or you can opt for one of the variations using just a band and your legs. This article features the abductors’ anatomy, how-to, benefits, variations, and FAQs, and more.
Muscles Worked During Band Hip Abductions
Located on the outer hips, your abductors are important muscles for maintaining strength and stability in the lower body. There are two significant abductor muscles that take control of this movement pattern.
Gluteal muscles – medius, and minimus
You can think of your gluteal butt muscles as three siblings, from youngest to oldest. The gluteus minimus is the youngest (smallest), medius middle child, and maximus (oldest and biggest). Medius covers minimus, and is found deep to the maximus.
The two younger siblings, medius and minumus are given the chore of abducting or moving the leg outward away from the midline of the body. Therefore, band hip abductions rely heavily on these two muscles.
Tensor fascia latae
While it sounds like someone’s favorite Starbucks beverage, tensor fascia latae is a muscle that rides the outer thigh from the iliac crest, down and through the iliotibial (IT) band, before crossing the knee and inserting into the tibia. Together with the glute medius and minumus, TFL abducts, and internally rotates the hip. It also has an anatomical association with glute maximus, where it helps the former in hip abduction.
TFL other functions include hip flexion, although a weaker flexor than iliopsoas, knee flexion past 30 degrees, and, hip and knee stabilization, and tibial lateral rotation.
How To Do Band Hip Abductions
One of the biggest benefits of band hip abductions is that they’re relatively simply, and non intimidating. Anyone, including beginner exercises can do them.
Steps
Attach one end of the band/s to an object at lower shin height just above the ankle.
Stand sideways to the base and hold onto it if you need the stability. Then wrap the other end of the band around the ankle furthest away from the base, not the foot closest to the anchor point.
Take a few steps away from the base to stretch the band and create tension.
With your feet closer together, move the banded leg out and away from your body laterally while keeping your knee fully extended.
Pull your leg back in and repeat the exercise until you’ve completed the set. Then turn your body to face the opposite direction, attach the band to the other ankle, and repeat the movement. Make sure to alternate legs for each side to train your abductors equally.
Check out the short video tutorial below to see an example of band hip abductions.
Tips
Make sure there’s always a little tension (stretch) in the bands, even in the starting position. This will help keep your abductors active.
The band should not be rolling up and down your ankles or the base.
If you only have a loop band, you can wrap it around both ankles, and then work one leg at a time, while the other legs acts as the base.
This Exercise
Target Muscle Group: Gluteus medius
Type: Strength, function
Mechanics: Isolation
Equipment: Resistance band
Difficulty: Beginner
Benefits of Band Hip Abductions
Band hip abductions offer some nice benefits and only require a small commitment of your time. But they’re absolutely worth it if you take them seriously like the other important movements.
Remain a functional, performing beast
Strengthening and maintenance are two essential components of performance, and longevity. Band hip abductions are good for both when it comes to your hip abductors. They’re especially useful for preventing long term negative effects of “coma glutes”, or when the butt muscles shut off due to long inactivity and modern day tech heavy lifestyles.
Band hip abductions are an easy, low stress/physically taxing activity that anyone can pick up.
Change your plane
Some people only ever do a select few exercises, that happen to occur in the same plane, like squats, lunges, and leg extensions. But we can move sideways, and diagonal too in multiple planes, and it’s good to use these built in capabilities. Not just for performance reasons, but to help maintain healthy and mobile joints, that protect us from injuries.
Popular rehab exercise
Band hip abductions are great for assisting the rehabilitation of the outer hip muscles, or correcting structural issues like knee valgus, or knock knee syndrome, which is when the knees appear to collapse in toward each other (hence the reference to the knees knocking together), can be the result of weak hips. Using band hip abductions as part of a rehabbing program can help to create big improvements.
One study from 2018 found a connection between knee valgus and weak hips. Therefore, performing hip abduction exercises should improve the condition (1).
There’s also patellofemoral pain syndrome (PFPS), which as the name implies affects the patella or kneecap. Commonly caused by strenuous, repetitive activity, or misalignment of the kneecap due to various reasons, PFPS can be helped through a rehabbing program that includes hip abduction specific exercises.
User-friendly
The entry to do band hip abductions is minimal. Anyone can get up and do them because, well, there’s not much to it. You do, however, need decent hip mobility, and flexibility but at a basic functional human level. Not to mention, there are several variations.
Common Mistakes When Performing Band Hip Abductions
While it’s hard to mess up this movement, try not to do these things, and you’ll get the most out of this exercise.
Doing them too fast
We could see why someone would attach an ankle band and start pumping out reps like a cardio workout. But most people never really train these undervalued muscles with focused isolation movements. In the little time we train the abductors, it’s better to go slow, and feel the muscles working equally on each side. You can also more easily identify a weaker side, whereas using momentum can hide structural flaws.
Using too much resistance
Ego training or not understanding your capabilities is a common theme for many exercisers. And bands are no exception. If you cannot move your legs far enough away from your body, you’re not training the abductors to their full potential.
Variations and Alternatives of Band Hip Abductions
Band abductions is one way to do it. But there are advantages and disadvantages, These variations too have theirs. Check out the best alternative hip abductor exercises for you to try out.
Lying band hip abductions
Whether you perform them while lying on your side (clamshells) or back, you can accomplish something similar. But, you’ll need a loop band that you can wrap around both legs. Then, you’ll pull your legs apart, activating those hip abductor muscles.
Steps
Sit on the floor and wrap a loop band around your knees or ankles, then lie on your side, with both legs extended, and feet together.
Now lift the top leg up high, then slowly drop it back down, keeping a small amount of tension or stretch in the bands. Then repeat as many times as needed.
Seated band hip abductions
If you feel more in control doing band hip abductions seated, then its another great option. Just wrap the loop band around your knees while seated on a chair or bench, and do the same technique as explained for the lying variations.
Pro tip: Some people may feel it better if they wrap the band just below the knees. Feel free to experiment a little!
Monster/lateral bands walks
If monsters have taught us anything, it’s a better way to walk to build our glute medius and lateral thigh muscles… Monster walks are a booty band exercise that isometrically, and isotonically work the abductors by walking in a wide, quarter squat stance, maintaining tension in the bands.
Steps
Wrap a band around both legs on the lower thigh just above the knees and keep your legs far enough apart to create tension in the band.
Descend into a quarter squat and bend slightly forward at the waist. Note: The quarter squat stance will fire up your gluteus medius and tensor fasciae latae.
Tense your abs and take large normal forward making sure to maintain tension in the band/s.
Now take small steps backward maintaining the same technique.
Cable hip abductions
For home, bands are king. In the gym, cables are arguably better and it’s obvious why. You have control over the weight, the resistance is consistent (not varying the resistance based on how much the band is stretched), and the pulley won’t slide up and down. Additionally, most gyms have ankle strap attachments, so they’re also convenient.
Steps
1. Slide the cable pulley all the way down to the last notch on the cable railing. Then connect an ankle attachment, and secure it around the ankle furthest away from the cable machine.2. While standing sideways and just off center to the cable machine, hold onto it with one arm for balance, then take a step away until the cable is tight.3. Lift the strapped leg away from the opposite leg like you’re doing a side kick.4. Under control, reverse the movement to bring your leg back to the starting position.
Tips
Go light, and focus on performing a full lateral swing outward.
Aim for 10-15 reps per leg/set.
Machine hip abductions
Probably the most common variation, machine abductions are going to be preferred by most gym goers because they’re convenient, you can choose your weight, and both legs can work at the same time. Nowadays there are several variations, from the conventional seated machine abductor to standing versions.
Pro tip: Sit straight up with your back fully against the machine pad to target more of the abductors, or scoot your butt to the edge of the seat, lean forward and grab onto the machine to hit more of the overall glutes, as demonstrated in the video example below.
FAQs
Check out our frequently asked questions section for some band hip abduction training tips.
How many sets and reps of band hip abductions should I do? At a minimum, we recommend 2 sets x 12-15 reps performed slow, and controlled.
How often should I do band hip abductions? Like any muscles, you’ll get the most benefit from training it a few times per week. Depending on your level of experience, and goals, two to three times per week should be adequate.
Can I load band hip abductions heavy? You can certainly challenge yourself with this movement. After all, that’s the whole point of resistance training. However, band abductions should not be a max loaded movement.
It’s better to focus on performing each rep slow and under control, with a full range of movement. Plus, most people aren’t strong enough in this position.
Why are bands an effective tool for working the hip abductors? Bands are easy to access, and offer an effective way to train the abductors while standing. Because bands stretch, the pressure is lighter at the beginning of each rep, which may be a good way for exercisers and rehab patients to ease into the movement.
Wrapping Up
A car isn’t just an engine, there are several components that keep it running, just like your body. While squats will give you big quads, you’d have neither without strong, stable, and healthy joints. Your hip abductors are those smaller components that’ll keep you training, performing, and living free of pain and injury.
If you haven’t already, get yourself a band, or try one of the equipment free abductor variations. You may not see immediate, visible benefits, but what goes on in the background is just as important.
45-Degree Hyperextension Guide: Muscles Worked, How-To, Benefits, and Variations
A big, strong back is what everyone’s after, and while rows, deads, and pulls make the cut in everyone’s workout regime, less popular but necessary exercises like 45-degree hyperextensions (also known as back extensions) oftentimes don’t. But truth be told, it can have a big impact on your lower, middle, and upper, back, glutes, and hamstrings too.
As we also mentioned later on in this article, fitness competitors know the importance of hyperextensions because it’s one exercise that helps bring up your lower back muscularity. It’s a potent and underused movement.
In this guide, you’ll learn the ins and outs of hyperextensions, also known as back extensions, like how to use your hips on the pads, benefits, sets, and reps, and which variations work best.
This Exercise
Target Muscle Group/s: Erector spinae, gluteus maximus, hamstrings
Type: Strength, hypertrophy
Mechanics: Isolation
Equipment: Roman chair/acceptable alternative
Difficulty: Intermediate
How To Do 45-Degree Hyperextensions
45 degree hyperextensions are a unique movement in that you can choose which muscles to target by modifying your technique. Below are written instructions and a video tutorial that walk you through the different variations of this exercise.
Step 1 – The setup
First get properly set up on a Roman chair by adjusting it to your body. The top of the bench should be below the top of your pelvis bone, which will allow your hips to move freely so you can hinge at your hips, and not round at your back.
Step 2 – Body position
Lean into the bench, keeping your body straight, and head neutral. Your feet should be roughly hip width apart and parallel to each other.
Step 3 – Hip flexion and torso angle
Bend at the hips and lower your upper body toward the ground. Your core muscles should tense to stiffen your spine and keep your back completely straight. Stop when your torso is slightly below parallel to the floor.
Step 4 – Hip extension using glutes, hamstrings, and toes
Extend your hips while squeezing your glutes, and pressing your toes into the platform, until you’re back to the starting position. Repeat as many times as needed.
Watch the Video tutorial
Check out the video demonstration for key form tips or simply refer to the written instructions and tips in this guide to ensure you’re maximizing your 45-degree hyperextensions.
Related: Best Roman Chair Hyperextension Machines Reviewed For 2022
Tips
The movement should occur at the hips, and not by rounding your back. It’s all about proper pad height.
Make sure to squeeze your glutes and press with your toes during back extensions.
Start with your body weight only, get good at the movement, and then add weight once you can perform 15 solid reps!
When you’re ready to progress, simply hold a weight in hand, or wrap a band around your waist to increase the load. You don’t have to but if you’re training goals are to increase strength, then it’s a good strategy.
You can also use a Glute Ham Developer (GHD) bench which allows you to perform a similar movement and train all of the same muscles.
Muscles Worked
45-degree hyperextensions are a powerhouse that collects input from several muscles in your rear! Learn about the anatomy of muscles that benefit from this exercise below.
Erector spinae
Referring to the muscles that line your spinal column on either side. As the name suggests, erector spinae help us to stand upright from a bent over angle. Hyperextensions rely on these muscles heavily to complete each repetition.
Gluteus maximus
An absolute titan on your backside, the gluteus maximus creates the most volume, size and shape on your butt and hips. Aside from looking good back there, your glutes assist in maintaining an upright posture, and help extend the hips like when you squat, jump, and stand up.
Hamstrings
A significant thigh muscle, your hamstrings stretch from the hip to the knee joint on the rear upper leg. Composed of three heads, your hams work together to bend the knee, extend the hips, and rotate your hip joint.
Benefits
Hyperextensions are anything but flashy, but make no mistake, they’re heavy with the benefits. Here’s why we recommend this old-school movement.
Build a savage posterior
Hyperextensions, especially loaded heavy, are often utilized by bodybuilders who need more muscle and detail in their lower back. But you also have to use the glutes, and hamstrings. In fact, you can shift the focus to emphasize either the lower back or leg muscles.
Increase back stability and posture
The erector spinae muscles help straighten and rotate the back, therefore, making them stronger is going to support everything that you do physically. Hyperextensions are also something you can do to help improve and maintain healthy posture, which is incredibly important, especially now with our heads constantly buried in our electronic devices.
May help to reduce lower back pain
An uncooperative lower back that aches is often the result of, well, weak lower back muscles. Training your core with hyperextensions, and the staple compound moves, will always improve, or even eliminate a sore lower back. If think about it your poor lower back is placed under a lot of stress, especially during things like squats and deadlifts. Not to mention, if you don’t use your core, and then jump into physical labor or activities, you’ll be feeling it!
Read: Lower Back Pain: Common Causes and Prevention For Athletes
Common Mistakes When Performing 45-Degree Hyperextensions
Know that 45-degree hyperextensions are there to improve your body, but you should still be cautious due to the nature of their position.
Wrong hip pad height
Hyperextensions are a hip hinge movement, but if you adjust the pad too high, you’ll be doing more of a crunch. And rounding your back too much, especially under heavy weight loads, is not recommended. As we explained in the exercise instructions, the hip pad should be below the top of the pelvis bone, giving your hips adequate movement. The videos tutorial in this guide show proper examples of ideal pad height.
Using too much back
45-degree hyperextensions are not a stretching exercise. Therefore, there should be minimal to no back rounding. Use your core to stiffen your spine, keep your back completely straight, and focus on hinging at the hips to initiate the movement.
Using momentum
It’s way too tempting to want to use momentum, and swing your way through each rep. Not only are you increasing the risk of injury, but there’s no way the target muscles are benefitting as much as they could be.
Variations and Alternatives of 45-Degree Hyperextensions
We have to admit, this is a pretty sweet list of the variations and alternatives that you can do in place of 45-degree hyperextensions. There may be a lot of difference between some of these exercises, but each one has its advantages.
Reverse hyperextensions
In the 45-degree hyperextension, your upper body is the load. In a reverse hyperextension, it’s your legs. There are also machines that allow you to do the reverse variation. However, there’s a disadvantage to this variation in that it doesn’t involve the same degree of involvement from the erector spinae muscles.
Deadlift
Many would crown deadlifts as the king of all exercises, and it’d be justified. Working every muscle in the body from head to toe (not an exaggeration either), deads are a raw, unadulterated lift, and there’s a reason it’s one of the three powerlifts, and so well respected in strength sports.
But you can also opt for the Romanian deadlift (excellent choice), cable deadlifts, rack pulls, or any of the other common variations.
Rack pull
Rack Pulls
Best reserved for more experienced lifters, rack pulls are a deadlift variation but with the bar and weights raised several inches off the ground, like on a power rack, blocks, Smith machine, etc.
The selling point for rack pulls are that the legs are not as involved (but still involved) compared to a deadlift. So, mentally, more of the focus shifts to your upper body. It’s a great way to overload your erector spinae, and improve hip hinge strength.
Hip thrusts
While it’s more of a butt focused exercise, hip thrusts are a ridiculous movement for attracting muscle, and massive on strength in your rear end. It’ll also help fortify your lower, middle, and upper body too. Hip thrusts should be in your gains cabinet without exception.
Hip Thrusts
Steps
Sit on the floor and place your back against a flat bench or an object of similar height and construction. Extend your legs straight with your feet roughly shoulder-width apart.
Roll a barbell up to your hips.
Grab the bar with a shoulder-wide overhand grip.
Then bend your knees and plant your feet flat on the floor.
Now brace your core and squeeze your glutes.
Lift your hips towards the ceiling by driving your feet into the floor until your body is in a straight line from your head to your knees. Your lower legs should be perpendicular to the floor at this position.
Pause and contract your glutes at the top.
Slowly return to the starting position and repeat for the desired number of reps.
Kettlebell swing
One of the ultimate functional movements, kettlebell swings are a common CrossFit activity with benefits beyond a strong and more aesthetic body. Involving triple joint (hips, knees, and ankles) extension, kettlebell swings copy athletic movements, and require a lot of energy, priming your body to torch fat cells!
Plus there’s nothing like giving yourself a break from the boring routine, and challenging yourself.
Kettlebell Swings
Steps
Place the kettlebell on the floor in front of you.
Keep your feet slightly wider than hip-width and bend your knees a quarter of the way.
Tighten your core, keep your shoulders down, straighten your back, then hinge forward at the hips without bending your knees further. Grip the kettlebell with two hands.
With your torso parallel to the floor, flex your lats and lock in your rear delts. Keep your arms close to your body.
Swing the kettlebell back between your legs then thrust your hips forward into the standing position which should move your arms upward in front of you.
Cable pull throughs
You can replicate hypers, and kettlebell swings using cables. Simply attach a double ended rope to the lowest position on the machine, face away from it, and do the same thing to activate your back, glutes, and hamstrings.
Steps
Attach a rope handle to a low pulley machine. Stand with your back to the weight stack, feet roughly hip width apart.
Tense your core, pull your shoulders back and down, then bend down and grab the handle with both hands between your legs. Stand up and take a couple of steps forward to create tension in the cable.
Your feet should be roughly shoulder-width apart, knees slightly bent, hands in front of your hips. This is your starting position.
Push your hips back and lean forward until you feel a deep stretch in your hamstrings. Maintain a neutral spine throughout, including your upper back and neck.
Drive your hips forward and stand back up.
Hinge forward again and repeat.
Related: 7 Best Rack Pull Alternatives for Muscular Back
Good mornings
A lower back focused exercise that is the subject of much debate, when done right, good mornings can be beneficial and effective. Proper technique cannot be stressed enough and fail to do good mornings safely, especially using heavy weights can mean bad for your spine!
So, while you can find exercise instructions below, we do recommend you check out our full good mornings exercise guide for more detailed training tips and information.
Steps
Place a barbell in a squat or power rack just below shoulder-height. Duck your head under the bar and stand up so that it’s resting on the middle of your traps muscles. Grasp the bar with a slightly wider than shoulder-width grip.
Unrack the barbell and step back to give yourself room to perform the exercise. Stand with your feet hip to shoulder-width apart. Bend your knees slightly and brace your core.
Hinging from your hips, push your butt back and lean your torso forward while keeping the knees slightly bent. Do NOT let your lower back round. Your range of motion will depend on your hamstring flexibility. Do not lower the bar below the level of your hips.
Drive your hips forward and stand back up.
Also try these Hyperextension Alternatives for A Powerful Posterior Chain.
FAQs
What are the best sets and reps for 45-degree hyperextensions?It all depends on your level of training experience, form, and goals.
For example, while some exercisers may choose to load hyperextensions with additional weight, that may never be the goal or necessary for someone else.
Can you perform this exercise while holding dumbbells without rounding your spine? If so, then weighted back extensions can work for you.
For beginners, two set is adequate, but more advanced trainees may need four.
Typically, 2-4 sets to failure, or 6-15 reps is a good range for most people.
More advanced gym goers are better able to prescribe a more precise sets and reps range.
How far down should I go during 45-degree hyperextensions?It’s a bit subjective. Honestly, there’s no one perfect way for everyone. However, you should be able to bend your upper body without rounding your back. Although, this is more dangerous when using additional weight.
Wrapping Up
If you’re ready to sling 45-degree hyperextensions into your workout regime, you won’t be disappointed. There aren’t many ways to do the same thing with just your body weight, hence why companies make Roman chairs specifically for this exercise. But there are other methods to accomplish the same thing. Such as using a GHD machine, doing deadlift variations, or swinging around the medieval kettlebell.
Zercher Deadlift Guide: How To, Benefits, Progression, Muscles Worked, and Variations
The Zercher deadlift is the Zercher squat’s sibling. These exercises are the namesake of the 1930s strongman Ed Zercher. Although the strongman originally invented the Zercher squat, his lifting techniques have touched the deadlift, and this unconventional exercise has been growing in popularity recently. The Zercher exercises involve holding the barbell in your elbow crooks….
7 Best Knee Extension Exercises for Bigger, Stronger Quadriceps
We’re often told that big compound or multijoint exercises are the best way to build muscle size and strength. Examples of compound exercises include squats, bench presses, push-ups, and pulldowns.
These compound exercises allow you to lift the heaviest weights and are usually very functional, meaning they replicate the actions of daily life or sports.
But, while compound exercises are undeniably effective, the fact they involve multiple muscles and joints can also be something of a drawback.
For example, suppose you want to increase the size of your quads, but your glutes and hamstrings are already well-developed. More squats, leg presses, lunges, etc., will increase size in your entire lower body and not just your quads. As such, the front of your thighs will always be overshadowed by your bigger hammies and glutes, as all your leg muscles will probably grow at the same rate.
With isolation and semi-isolation exercises, you can preferentially target specific muscles so you can build and sculpt them according to your needs and goals.
In this article, we reveal the seven best knee extension exercises for building bigger, stronger quadriceps.
Knee Extension Exercises – Muscles Worked
Knee extension is the biomechanical term for straightening your legs. The muscles responsible for this action are your quadriceps or quads for short. There are four quadriceps muscles, and their names are:
Vastus lateralis (outside of the thigh)
Vastus medialis (inside of the thigh)
Vastus intermedius (middle of the thigh)
Rectus femoris (length of the thigh)
Each of the quadriceps has its own unique origin point. The three vastus muscles originate at different points on your femur or thigh bone, while the rectus femoris originates from the front of the lower pelvis. Because the rectus femoris crosses the hip as well as the knee, in addition to being a knee extensor, it is also a hip flexor.
All four quadriceps come together at a single insertion point on your tibia or shin bone, just below your knee.
All compound leg exercises involve an element of knee extension, but many also involve hip extension. However, there are several exercises that only feature knee extension or involve more knee extension than hip extension. It’s these latter exercises that are the subject of this article.
7 Best Knee Extension Exercises
Not sure which knee extension exercises to do? Wonder no more! Here are seven of the best quad-busting pump-inducing knee extension workout moves.
1. Leg extension machine
Most gyms have a leg extension machine. This popular exercise provides a safe and convenient way to perform knee extensions and isolate your quads. Bodybuilders use leg extensions to increase quadriceps size, but they can also be used by anyone looking to improve general thigh strength.
Steps:
Sit on the leg extension machine so your knees are aligned with the lever arm pivot point. Adjust the backrest and ankle pad for comfort. Brace your core.
Smoothly extend your legs until your knees are straight.
Pause at the top of the rep for 1-2 seconds and squeeze your quads.
Bend your legs but do not allow the weight plates to touch down.
Continue for the desired number of reps.
Muscles Targeted:
Primary: Quadriceps.
Secondary: N/A.
Benefits:
A very straightforward knee extension exercise that’s ideal for beginners.
Infinitely scalable by adjusting the weight up or down.
A very accessible exercise as most gyms have a leg extension machine.
Tips:
Pull your toes up toward your shins to maximize quadriceps engagement.
Pause at the top of each rep to get more from this exercise.
You can also do single-leg and alternating-leg extensions.
2. Dumbbell leg extensions
While machine leg extensions are one of the best ways to isolate your quadriceps, you probably won’t have access to one if you train at home. After all, even compact leg extension machines are big and expensive. The good news is that you can replicate this popular machine with nothing more than a dumbbell and an exercise bench.
Steps:
Sit on a flat exercise bench with your legs together and your knees on the edge.
Clamp a dumbbell between your feet.
Squeezing your knees together, extend your legs so your knees are straight.
Bend your legs to 90 degrees and repeat.
Muscles Targeted:
Benefits:
An accessible alternative to machine leg extensions for home workouts.
A low-tech but high-effect knee extension exercise.
An effective way to target your quadriceps.
Tips:
Wrap a towel around your dumbbell to protect your ankles.
Tie the dumbbell in place with a yoga strap or resistance band to avoid dropping it.
You can also do this exercise with ankle weights instead of a dumbbell.
3. Standing cable leg extensions
Seated leg extensions are very effective for targeting the vastus lateralis, vastus medialis, and vastus intermedius muscles. However, they’re not so good for hitting the rectus femoris. Sitting with your hips flexed puts the rectus femoris in a relaxed position, so it cannot produce much power. Standing cable leg extensions ensure all four quads get an equal workout.
Steps:
Put on an ankle strap and attach it to a low cable machine. Turn so your back is to the weight stack. Take 1-2 steps forward to tension the cable.
Bend your leg and move your hip backward into extension.
Next, drive your leg forward and extend your knee against the resistance offered by the cable.
Return to the starting position and repeat.
Switch legs and do the same number of reps on the opposite side.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hip flexors, core.
Benefits:
An excellent exercise for athletes, especially martial artists and soccer players.
One of the few exercises that hits all four quads equally.
Good for developing knee mobility, hip stability, and quadriceps flexibility.
Tips:
Keep your core braced to stabilize your lumbar spine and hips.
Hold onto something sturdy for balance, e.g., the back of an upright exercise bench.
You can also do this exercise with a resistance band.
4. Reverse Nordic curl
Nordic curls are usually associated with hamstring training. In fact, they’re arguably one of the best bodyweight hamstring exercises around. However, there is a Nordic curl variation that targets the quads and works like a natural leg extension machine. Like its hammie-hitting cousin, the reverse Nordic curl is a challenging and effective exercise.
Steps:
Kneel down so your thighs and torso are vertical. Your knees should be roughly hip-width apart. Brace your core.
Keeping your hips extended, lean back as far as you can.
Drive your feet into the floor and return to the upright position.
Continue for the prescribed number of reps.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hip flexors, core.
Benefits:
Works all four quads muscles, including the hard-to-train rectus femoris.
An ideal exercise for home workouts.
Good for improving knee mobility and quadriceps flexibility.
Tips:
Adjust your range of motion based on your flexibility and knee health.
Kneel on a folded exercise mat or foam pad for comfort.
Hold a weight across your chest to make this exercise more demanding.
5. Sissy squat
The sissy squat is an old-school bodybuilding exercise. Despite its somewhat disparaging name, the sissy squat is far from easy and provides a very effective way to overload your quads and work on your knee extension strength.
Steps:
Stand with your feet about hip-width apart. Hold a sturdy post or wall for balance. Brace your core.
Rise up onto your tip toes, push your knees forward, lean back, and squat down as deeply as you can. Try to touch your knees to the floor in front of your feet.
Drive the balls of your feet into the floor and extend your knees to stand up.
That’s one rep – keep going!
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hip flexors, hamstrings, gluteus maximus.
Benefits:
A bodyweight equivalent to the leg extension machine.
A very challenging knee extension exercise.
An excellent exercise for home workouts.
Tips:
Adjust your range of motion according to your flexibility and knee health.
Hold a weight across your chest to make this exercise harder.
Use your arms for assistance if regular sissy squats are too challenging:
6. Heels elevated goblet squat
While this is not a pure knee extension exercise, it does emphasize the quadriceps while deemphasizing your glutes and hamstrings. If you are looking to build your quads while maintaining your posterior leg muscles, this exercise will help.
Steps:
Hold a kettlebell in front of your chest. Tuck your upper arms into your sides and brace your core.
Stand with your feet about hip-width apart, heels on weight plates or a plank. You can also use specially designed heel wedges.
Keeping your torso upright, bend your knees and squat down so your thighs are at least parallel to the floor. Let your knees travel forward beyond your toes.
Drive the balls of your feet into the floor and stand back up.
Continue for the desired number of reps.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hamstrings, gluteus maximus, core.
Benefits:
You don’t need a lot of weight to benefit from this knee-extension exercise.
An easy way to overload your quads while saving your hamstrings and glutes.
An excellent exercise for home workouts as you only need a single kettlebell to do it.
Tips:
The more you raise your heels, the more quads-centric this exercise becomes.
Experiment with the width of your stance to see what works best for you.
You can also do this exercise with a dumbbell.
Read more: Heels elevated goblet squats guide.
7. Wall squat
Wall squats are an isometric exercise, meaning your muscles generate force but do not change length. Isometric exercises are ideal for home workouts as they require little or no equipment. Done the way described below, wall squats are an excellent knee extension exercise.
Steps:
Stand with your back to a smooth wall. Lean against it and then slide down until your thighs are roughly parallel to the floor. Your shins should be vertical.
Push your lower back into the wall as hard as you can. Imagine you are trying to push your feet forward and away from you.
Keep pushing for the specified duration and then relax.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hamstrings, gluteus maximus.
Benefits:
A very joint-friendly knee extension exercise.
No equipment required, so an ideal exercise for home workouts.
As hard as you make it – push harder for a more intense workout or ease off to make it less demanding.
Tips:
Change squat depth to hit your quads from a range of angles.
Push as hard as possible to develop muscle strength and size or hold for longer to develop muscular endurance.
You can also do this exercise on one leg, like this:
Knee Extension Benefits
Not sure if knee extension exercises are worth adding to your workouts? Consider these benefits and then decide!
Increased quadriceps mass and strength
Well-developed quadriceps can add a lot to your physique. The quadriceps are the triceps of the lower body, and the more muscular they are, the better your legs will look. The quads are also a critical muscle for squatting and leg pressing big weights, so if you want to put more plates on the bar, you may benefit from bigger, stronger quads.
Better athletic performance
Whether you want to run faster, jump higher, or kick harder, stronger quads will help. Compound exercises will improve general leg strength, but knee extension exercises are the best choice when you want to emphasize your quadriceps.
Stronger, more stable knees
The quads are not just knee extensors. They are also knee joint stabilizers. This is especially true for the vastus medialis, which is crucial in ensuring your knee tracks correctly. Strengthening your quads with knee extension exercises could help prevent joint wear and tear and reduce your risk of developing knee pain in the future.
Drawbacks
While knee extension exercises are mostly safe and beneficial, there are also a few drawbacks to consider:
Risk of knee injury
At the risk of being contradictory, knee extension exercises can be good for your knees, but they can also cause knee pain.
With only one joint bearing the brunt of the workload, some knee extension exercises can be hard on your knees. However, warming up properly, not using too much weight, and always using good form will keep any risks of knee pain to a minimum.
Not as functional
Most everyday and athletic lower body movements involve the hips and knees working together. This is your body’s way of maximizing performance and spreading the work across several joints and muscle groups.
For example, lifting a heavy weight using your knees, hips, spine, and arms is much easier than relying on your arms alone.
As such, some knee extension exercises are not as functional as other multijoint leg exercises. That said, if your goal is to emphasize your quads while using your glutes and hamstrings less, knee extension exercises are still your best option.
FAQs
Do you have a question about the 7 best knee extension exercises or lower body training in general? That’s okay because we’ve got the answers!
1. Are knee extension exercises safe?
All exercises have the potential to be dangerous if you perform them with poor technique or use too much weight. Accidents can also happen, and even seemingly benign exercises can sometimes result in injury.
While some knee extension exercises put a lot of stress on your knee joints, that doesn’t mean they’re automatically risky or dangerous. That stress could help make your joints stronger and more resilient.
That said, if you have a pre-existing knee problem or any of the exercises described above cause pain, you should proceed with caution. Choose the exercises that give you the best results with the least amount of risk.
Make your chosen exercises even safer by always warming up beforehand and never using more weight than you can handle with good form.
2. How often should I do knee extension exercises?
It’s generally best to train major muscle groups twice a week, e.g., Monday and Thursday. This provides a good balance between work and recovery. However, it’s usually best to avoid doing the same exercises for both workouts. Such an approach will soon become boring.
Instead, create two different programs so that your workouts are less repetitive and you train your muscles from a variety of angles.
3. How many reps and sets of knee extension exercises should I do?
Your rep range is not as important as was once thought. Not so long ago, it was generally accepted that to build muscle, you had to work in the 6-12 rep range, and anything outside this range meant your workouts would be less productive.
More recently, studies have shown that you can build muscle with almost any rep count, provided you take your sets close to failure (1). Even high reps with light weights build muscle. This is excellent news for home exercisers and anyone who prefers to avoid heavy lifting.
However, heavy weights are still best if you want to get stronger, and low reps (e.g., 1-5) are more effective than high reps for developing maximal strength.
Regarding the number of sets, you should be able to fatigue your muscles with 3-4 sets of your chosen exercises. If you feel like you need to do more, you have either been resting too long between efforts or not getting close enough to failure.
4. What is the best way to warm up for knee extension exercises?
Given that most knee extension exercises put a lot of stress on your joints, it makes sense to warm up thoroughly before doing any of them. Warming up increases muscle elasticity and blood flow while improving joint mobility.
The best way to warm up before knee extension exercises (and any strength workout) is:
5-10 minutes of progressive cardio, e.g., walking, jogging, and then running or slow, medium, and fast cycling.
Dynamic mobility and flexibility exercises for the joints and muscles you’re about to train.
A couple of light sets of the first 1-2 exercises in your workout for practice and to increase muscle activation.
Read more about warming up for strength training here.
5. Do you have a knee extension workout for me to try?
We sure do! Give this workout a spin the next time you want to pulverize your quads.
Exercise
Sets
Reps
Recovery
1a
Reverse Nordic curls
3
12-20
90 seconds
1b
Sissy squats
8-12
2
Cable leg extensions
2
12-20
60 seconds
3
Heels elevated goblet squat
2
8-12
60 seconds
4
Wall squat
1
Max time
N/A
Perform exercises 1a and 1b as a superset. Do the first exercise and then immediately do the second. Rest a moment, and then repeat the superset a couple more times. And yes, that burning in your quads is entirely normal!
Wrapping Up
Glute and hamstring training are very popular right now, with many exercisers wanting to build a strong and muscular posterior chain. Because of this, quads training has fallen a little out of fashion.
After all, when you dedicate entire workouts to your butt and hammies, it doesn’t leave much time for training your other leg muscles.
While it’s great that the posterior chain is finally getting the attention it deserves, this doesn’t mean that you should neglect your knee extensors. In fact, your quadriceps are every bit as important as your glutes and hamstrings.
Use the information in this article to ensure your quads are just as strong and well-developed as your posterior chain.
References:
1 – PubMed: Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy https://pubmed.ncbi.nlm.nih.gov/29564973/
Cable Reverse Crunch: Muscles Worked, How-To, Benefits, and Variations
The cable reverse crunch is not a familiar exercise to most of us (admit it, you’ve never tried it). Hopefully, that will change as we’re convinced it’s one of the most potent variations for bringing out those stubborn and oftentimes invisible lower abs.
Effective core training is not just doing a few weighted crunches, and planks (although they’re part of it). For the best results, you need to incorporate movements that curl the torso at both ends and emphasize core muscle contraction (and oh, it feels so good!).
In this guide, we spill the beans on this must-have ab movement, that offers advantages over similar core-building powerhouses. We’ll show you how to do it correctly, and explain why the hips are key!
Muscles Worked During The Cable Reverse Crunch
A powerful core, and hip strengthening exercise, learn how cable reverse crunches train the abdominal and lower body muscles and understand the importance of training them.
Rectus abdominis
The fancy term for abdominal muscles, rectus abdominis are a long pair of muscles that run between the pelvis and lower chest. Consequently, these muscles serve to curl the torso at both ends of its attachments. We see this during a regular lying floor crunch (lifting the head and shoulders off the floor), and when curling the pelvis and lifting the hips off the ground.
Transverse abdominis
Most people think the abs are the bumpy ridges, aka six pack muscles. Well, that’s one set of abdominals. We also have deeper core muscles called the transverse abdominis. Slung between the ribs and pelvis too, they wrap around the torso, horizontally, like a lifting belt, and consequently acts like one, compressing the core, and stabilizing the spine.
Reverse cable crunches activate transverse abdominis, especially during the hip raise.
Obliques
Playing a sidekick role to the rectus abdominis during cable reverse crunches, obliques lie on either side of the abdominals, more laterally on the torso. The obliques’ position allows them to crunch the trunk sideways, and perform rotational movement of the upper body.
Hip flexors
The hip flexors are muscles that connect our spines to our legs, and they allow us to pull the knees back and lift the butt off the floor. Not just one muscle, but several contribute to this action.
Hip flexor muscles include:
Iliacus
Psoas (major and minor)
Rectus femoris
Iliocapsularis
Sartorius
However, “hip flexors” usually refers to the psoas and iliacus that form the iliopsoas muscle. A powerful duo, these muscles, together, are the strongest and most important hip flexors. Consequently, when iliopsoas contracts, it supports standing, sitting, and overall lower body movement.
How To Do The Cable Reverse Crunch
The cable reverse crunch requires a little more setup and training experience compared to more basic abdominal exercises.
This section will guide you through the proper step-by-step process including machine setup, pre-set routine, and finally, the cable reverse crunch.
Steps
Slide the cable pulley to the lowest notch on the railing. Then attach an ankle strap.
Sit on your butt facing the machine, then wrap the strap around your ankles and make sure it’s secure, and will not come off. Tip: Start with a very light weight and do a few reps to test the secureness of the ankle strap.
Now lie back on the floor and lift your knees up so you’re upper legs are vertical or perpendicular to the floor, and the legs are bent at a 90-degree angle. Extend your arms forward next to your butt and place the palms flat on the floor. Press your lower back flat on the ground.
Lift your shoulders and head off the floor like you’re doing an upper ab crunch, as shown in the video example below.
Tense your core muscles, then pull your knees into your chest and lift your butt off the floor. Focusing on curling the pelvis toward the ceiling, and squeeze both your lower and upper abs hard.
Slowly drop your hips and move your legs forward in the starting 90-degree legs bent position. Then repeat for the preferred number of reps. That’s one set!
Watch a video demonstration of the cable reverse crunch, below.
Tips
If you’re a beginner to exercise or direct ab training, start with the bodyweight variation first. It should be very challenging without extra resistance.
If you don’t have access to a cable machine but still want to benefit from weighted leg crunches, you can do hanging leg raises, strap on some ankle weights, or hold a dumbbell, or exercise ball between your feet.
Focus on curling the pelvis and remember to lift the butt off the floor to really engage the lower abs. Don’t just focus on pulling the knees back as it’s more about what’s happening with the butt!
This Exercise:
Target Muscle Group: Rectus abdominis
Secondary Muscles: Obliques, hip flexors
Type: Strength, hypertrophy
Mechanics: Isolation
Equipment: Cables and ankle strap
Difficulty: Intermediate
Benefits of Cable Reverse Crunch
The cable reverse crunch fits a specific role, not really offered by other options. Besides the main benefits of training the abdominals, there are bonus benefits too. Here’s why we like it.
Add resistance to bodyweight lying leg crunches
A basic lying leg crunch can become boring and unchallenging for those who are more advanced in their training. The cable variation is a gamechanger because you can add incremental weight, and most people will never outgrow the full weight stack. Although, you don’t need much weight anyhow.
It’s also more convenient to use ankle straps, and not have to hold a weight between your feet. You can focus more on the actual exercise.
Awesome hanging leg raise alternative
Numbered weights are the easiest way to track and make progress. With bodyweight variations and banded movements, it’s harder to do. How else can you measure strength progress using your legs during ab training?
Easier to measure gains!
Numbered weights are the easiest way to track your progress, and that’s something cable training offers. Unlike bodyweight and banded exercises where you need to be more strategic about measuring your gains!
Drawbacks of Cable Reverse Crunches
While the cable reverse crunch is a sweet movement, there could be some potential drawbacks.
Requires a decent level of fitness and core strength
While it is a weighted variation, reverse crunches are hard enough without the added resistance. They require strong ad mobile hips, plus decent strength from the deeper and more superficial abdominal muscles. Therefore, we can see why weighted cable reverse crunches are not the best for beginners or those out of shape.
Cables are ideal, but not required
Cables allow you to easily track your progress using a numbered weight stack.
Unless you have regular access to a cable machine, the other variations and alternatives (like the ones below) may require a little more planning and strategy, as you cannot as easily add resistance or measure the weight loads as accurately.
Cable Reverse Crunch Variations and Alternatives
One of the exciting things about training is there are so many different ways to train a muscle. Not only does this combat workout boredom, but using different angles and techniques will undoubtedly get you the best results. The following exercises add extra resistance to your lower ab crunches.
Check out our favorite cable reverse crunch variations and alternatives…
Banded reverse crunches
Resistance bands are the natural alternative to using cables because, when used correctly, they should provide constant tension, not allowing your muscles to take a break at any point during a repetition.
Steps
Wrap one end of a loop resistance band around a heavy, stable object close to floor level as shown in the video example below.
Sit on the floor and wrap the other end of the band around the top of your feet.
Lie back and bring your knees up so the upper legs are vertical and your lower legs are horizontal.
Engage your core, drive your knees back, and lift your butt off the ground, curling the hips upward. Squeeze your abs, then drop your butt down to the floor, and return your legs to the starting angle.
That’s one rep… Now do several more to complete your set!
Tips
Start with a light band and focus on performing the exercise with a full range of motion, and feeling the abs contract. If you can do 15 easy reps, it’s time to add more resistance!
Keep your feet pointed toward the ceiling and toes curved back, or the band will snap back toward the base, throwing off your set.
Recliner crunch
One of the simplest and most effective ways to make leg crunches more challenging is to recline your body, so that your legs are at an angle, forcing gravity to create more resistance for your abs.
Steps
Sit in the center on the long side of a bench.
Grab the edge of the bench on either side of your thighs.
Lean back, keep your back straight, and raise your feet off the ground while keeping your feet together. Your core should tense naturally.
Now simultaneously pull your chest and knees into each other while squeezing your ab muscles hard.
Reverse the motion and repeat as many times as needed.
Related: 13 Best Hanging Leg Raise Alternatives For Beginner, Intermediate and Advanced Levels
Hanging leg and hip raise
If you have access to a pull-up bar, hanging leg raises are a must. The core works extra to stabilize the trunk, and you’re working the abs against the full weight of the legs, unlike a basic lying leg crunch. A more functional option than the cable reverse crunch, hanging variations should be in your top five!
Steps
Reach up and grab the bar with your hands spaced roughly shoulder width apart. Pull your shoulders down.
Hold your feet together and tense your core muscles.
Now bend your knees and lift them up past your waist, then curl your pelvis up and lift your butt to engage the lower abs. Contract the lower core, then slowly drop your legs to the starting position, but don’t fully straighten them.
Repeat until your set is finished.
Pro tip: For more lower ab engagement, lift your butt even higher than what’s demonstrated in the video provided below.
TRX/suspension trainer knee tuck
You can also flip around and use a suspension trainer like TRX or alternatives to imitate a similar movement. It’s more challenging than a lying bodyweight reverse crunch because you’re in a high plank position and the feet are elevated several inches the ground. There are a lot more muscles involved too, making suspension crunches a more functional, and mental fortitude building exercise.
Steps
Adjust the suspension handles to roughly mid calf height.
Place the top of your feet in the loops as shown in the video demonstration.
Get in a push-up position with your hands shoulder width apart, elbows locked out, and arms vertical. Keep your body straight.
Push your feet down into the straps to keep them stable, then tense your abs, and pull your knees to your chest and squeeze your core.
Extend your legs and repeat for the desired number of reps. Do not allow your hips to sag.
Stability ball ab tucks
A perfect home variation, if you have a decent level of fitness ability. Exercise ball knee tucks are harder than a basic lying ab tuck, and the stability requirements work your abs overtime!
Note: Use a quality ball and make sure it’s properly inflated.
Steps
Assume a push-up position with your hands roughly shoulder width apart, palms aligned with the lower chest, fingers pointed forward, and arms fully extended.
Prop your lower shins and feet on top of the ball keeping your legs close together. Your body should be straight with the butt slightly lifted.
Now pull your knees into your chest and squeeze your abs.
Extend your legs back to the starting position and repeat for the desired number of repetitions.
Dragon flag/fly
Dragon flags need no convincing, used by none other than legends Bruce Lee, Sylvester Stallone, and pro trainer/ fitness celebrity Jeff Cavaliere (Athlean X YouTube channel). It’s a more advanced core exercise that uses just the body weight for resistance. Static in nature, you must use more muscles to stabilize, balance, and create the movement.
The challenge comes from extended legs, which creates a longer lever arm.
Steps
Lie flat on your back and grab a stable section of your chosen object behind your head. Ideally, you can grab underneath and apply upward force.
With your legs and feet pressed together, use your hips and core to lift your feet toward the ceiling. Your body should form a straight line. This is your starting position.
Now brace your core strong and squeeze your butt muscles, then slowly drop your legs until they’re at a roughly 45-degree angle to the surface you’re lying on.
Pull your legs back to the starting spot and repeat!
Tips
Grip matters! Ideally, you can anchor yourself down by holding an object from underneath with the palms facing the sky.
Work on just eccentric phase to build strength by cheating your legs to the top and slowly fighting against gravity as it pushes your body back down. There’s a progression in the video example below.
Squeeze your glutes! Your butt muscles are important for hip extension (straightening the legs), so they need to be activated, especially during the lowering phase, do this exercise effectively.
Watch the video below to see the important form cues.
Here’s a detailed video that we recommend watching if you have a few minutes to spare!
FAQs
Below you’ll find answers to some common questions about cable reverse crunches.
What are the best sets and reps for cable reverse crunches?It depends on your level of experience, goals, and current routine. We generally recommend using a variety of sets and rep ranges to get the benefits of increased core strength, more muscle development, and building a more resilient and athletically capable midsection.
Below we listed a few examples of ideal rep ranges for each desired outcome.
Stronger core: 6-8 reps
A little strength and muscle growth: 8-12 reps
Ab development and endurance: 15-25 reps
Note: You should be using a weight that challenges you in the last few reps of each set.
Do cable reverse crunches train the entire abs?Yes, it’s impossible to entirely isolate one part of the abdominal muscles. While leg crunches emphasize the lower abdomen, the abs are a pair of long muscles that split down the center and run parallel. Therefore, a crunch activates the length of the abs.
Wrapping Up
We said the cable reverse crunch was a powerful ab variation and we meant it. Unlike using the forces of gravity (e.g., decline crunches and hanging leg raises), and your body weight, this exercise uses adjustable resistance, and replicates the same lying position as conventional ab crunches.
There are few downsides except you need access to a cable machine and decent fitness ability. But we’ve also shown you other effective options too if that’s ever the case.
Program cable reverse crunches to take your core gains to the next level!
Leg Press Variations for Powerful Quadriceps
While the squat remains the number one exercise for building powerful quads, the leg press is right up there. The leg press is a terrific alternative exercise if you can’t do squats due to your structure, mechanics, or inherent weaknesses. And, if you can squat, following it with a few sets of heavy leg presses will help you build power and mass in your quads.
In this article, we will uncover several leg press variations that will allow you to better target your quads for power. Most of these changes involve your foot positioning. As you’re about to discover, where you put your feet on the platform can make all the difference when it comes to targeting different muscle groups.
Leg Press Muscles Worked
The leg press is a compound exercise because it operates through two joints — the knee and hips. You are performing hip flexion when you lower the weight to bring your knees back. Then, when you push back to the start position, you perform knee extension.
Leg Press Muscles Worked
The leg press mainly works the quadriceps, which is a four-headed muscle group. These four muscles are:
Rectus femoris: This is the only quad muscle that crosses the hip joint. It originates at the base of the spine, running down the front of the quads to attach to the kneecap. This muscle plays a part in knee extension and hip flexion. A wider leg press stance will put more focus on the rectus femoris.
Vastus lateralis: It originates at the top of the upper leg bone (femur) and runs down the outside of the quads to attach to the kneecap. A wide stance will better activate this muscle.
Vastus intermedius: This muscle runs down the middle of the quads, from the top of the femur to the kneecap.
Vastus medialis: This muscle lies on the inner side of the quads, again running from the femur to the kneecap. Adopting a narrow leg press stance will maximally engage the vastus medialis.
The other muscles engaged when you do the leg press are the glutes, calves, and hamstrings.
Leg Press Benefits
Before we delve into the variations that will allow you to ramp up the intensity on the leg press, let’s consider three reasons why adding this exercise to your leg day workout in the first place makes sense.
Stable Environment
A major benefit of the leg press is that it allows you to work your legs in a stable environment. When you do exercises such as squats and lunges that don’t lock you into a fixed movement pattern, many things can go wrong, especially when working with heavy weights.
Built-in Safety
Because your back is supported when doing the leg press, you can concentrate 100% of your focus and energy on pressing the weight. The machine also has a built-in safety mechanism; with a simple twist of the handles, you can activate the locks that secure the weights in place. That means you can go extra heavy on this exercise without needing a spotter.
Greater Quad Focus
Your range of motion for the leg press is typically shorter than if you were doing squats. If you’re trying to develop quad mass and power, that’s actually a good thing. That’s because it keeps the focus on your quads rather than transferring it to your glutes and hamstrings.
Which Type of Leg Press Should You Use?
There are two types of leg press machines commonly found in gyms:
Horizontal
45-degree
With a horizontal leg press, you push your legs directly out in front of you. On the other hand, the 45-degree version has you pressing your legs at an angle.
So, which is best?
There is no definitive answer to this question. At this stage, no studies have directly compared the effectiveness of the two versions of the exercise in terms of building quad power. However, we can be informed by simple physics on this subject.
When doing the 45-degree leg press, the weight you load on the machine is spread out over the diagonal plane of the leg press machine. This creates a wide moment arm, which is the distance between the line of action and the pivot point, which in this case is the hip joint. The wider the moment arm, the lower the force needed to lift the weight.
But when you do the horizontal leg press, the weight is spread out directly in front of your hips, creating a shorter moment arm. A shorter moment arm means you’ll need more force to lift the weight.
That’s why you’ll find it harder to light the same weight on the horizontal leg press than on the 45-degree leg press.
As a general guide, you should be able to lift about 30% more weight on the 45-degree leg press. But simply being able to lift more weight will not make your quads stronger if the physics of the machine have made it easier.
The fact that it’s easier to lift a weight on the 45-degree leg press doesn’t mean that you should only use the horizontal machine. But if you’ve got access to both machines, you should compensate when using the 45-degree machine by adding extra weight to make up for the longer moment arm. If you don’t, you won’t be pushing your weight limit, and you’re likely to plateau your quad power.
Leg Press Form Tips
Whether using a horizontal or a 45-degree leg press machine, ensure that your lower back and glutes are pressed hard against the pads.
Do not use a weight that is too heavy. This will restrict your range of movement. Don’t be that guy who loads up seven or eight 45s on each side and then moves just a few inches.
Slow down. When you go too fast, your knees tend to cave in, and you may even bounce the weight using momentum at the bottom.
Don’t lock your knees at the top of the rep. Stopping just short of lock-out keeps the tension on your quads.
Consciously think about keeping the weight evenly distributed between both legs.
Should Your Knees Go Over Your Toes?
The knees-over-toes debate is usually associated with the squat, But the same applies to the leg press. For decades, lifters were told not to allow their knees to track over the toes because it would damage the knee joint. Recent research, however, has thrown that argument out the window.
One study showed that allowing your knees to track over your toes during the squat led to significantly improved activation of the vastus medialis head of the quadriceps. This part of the quads is often known as the ‘teardrop’ because of its appearance on a developed bodybuilder with low body fat levels. Furthermore, there was no adverse effect on the knee joint reported. [1]
It should be noted that this study specifically looked at the muscle stimulation of the quads during the squat. It is reasonable to speculate that the same thing applies to the leg press but, to date, there are no studies specifically testing the leg press in this regard.
The leg press foot platform is generally a large area. That gives you the freedom to vary your foot placement from very wide to very narrow. Where you choose to palace your feet on the platform will work your muscles differently. Here’s an overview of the different foot placements and what areas each one targets:
1. High & Wide
When you place your feet high and wide on the platform, you will target your hamstrings. You want to place your legs as high and wide on the platform as possible without your hips coming off the seat pad. Your toes should actually be off the edge of the platform’s top and angled outward. To accentuate the hamstrings, push your heels into the platform on the descent.
In the high and wide position, your feet should be about one and a half times your hip width.
2. Low & Close
Putting your feet low and close together on the platform will emphasize your quads. Your heels should be almost, but not quite, hanging off the bottom of the platform, with your feet about six inches apart.
When pressing, think of pushing your quads out and over your knees. Think also about keeping the weight distributed over the balls of your feet. This position is going to really blow up your quads, but only if you go deep on the descent. So don’t let your ego get in the way of a full range of motion.
As we’ve seen, the more your knees can track over your toes, the greater the quad activation, especially on the vastus medialis head. One way to increase this effect is to wear elevated-heel weightlifting shoes when doing the narrow stance leg press. This is especially beneficial if you have poor ankle flexibility and find your heel coming off the platform in the bottom position of the leg press.
3. Neutral
A neutral stance is where your feet will naturally go on the platform if you’re not thinking about it. Find your most comfortable position with your feet hip distance apart. This position will provide an even distribution across the quads, glutes, and hamstrings.
A neutral foot placement will help you lift the most weight. Focus on a slow descent, bringing your knees down to the outside of your shoulders, and then push the heels through the platform on the ascent. Drive your lower back into the seat pad the whole time.
4. Heels Elevated
An adaptation of the neutral position may place extra emphasis on the quads. This involves wearing weightlifting shoes with elevated heels. The increased angle this creates puts more load on the vastus medialis quad muscle that runs into the knee joint.
5. Toes Elevated
To assume a toes elevated position, you need to place a pair of small weight plates or a squat wedge under your toes on the foot platform. Your feet should otherwise be in a neutral stance. This will shift the emphasis to your hamstrings.
Single Leg Press
The single-leg press allows you to work each quad independently. It helps correct quad strength imbalance, where one leg is stronger than the other.
When you do the two-legged leg press, your dominant side will take a disproportionate percentage of the weight. Doing the single-leg press forces each leg to carry its own weight, which will eventually help balance the strength between your quads.
Place your foot low and inside hip width to target the quads with the single-leg press. Place the other foot firmly on the ground. Unrack the weight and slowly bring the platform back toward you. Concentrate on the knee traveling back and out as you descend. This will lengthen your range of motion so that you don’t hit your knee into your ribcage.
Come back until your leg forms a right angle at the knee, and then push your heel into the platform to return to the start position. Don’t lock out at the top but move smoothly into the next rep.
Do not allow your heel to lift off during the descent. If you do, you’ll transfer the force from your quad to your knee. You must also not allow your hips to roll up off the pad in the bottom position.
A Leg Press Workout For Power Quads
Now that we’ve identified the best ways to do the leg press to target the quads, we can put them together to create a mini quad workout on the leg press machine. We’ll be doing the following three leg press variations:
Neutral-stance leg press
Low and close stance leg press
Single-leg press
The first two exercises will be done as a mechanical drop set. This is when you do a drop set without changing the weight by shifting your foot position. We’ll start with the low and close stance version, as this is the one that most directly targets the quads. After pumping out eight reps, you quickly rack the weight and shift to a neutral stance. Then immediately unrack and do another eight reps.
Because you’re strongest in the neutral stance, following a set of narrow stance reps with eight more neutral stance reps will tap deep into your quad’s strength reserves, allowing you to eke out every ounce of benefit from the set. The key to getting the most out of a mechanical drop set like this is minimizing the downtime between the two phases — it should only take a few seconds.
Once you’ve completed your 16 reps on the mechanical drop set, get out of the machine, shake your legs out, and then take half the weight off the machine. Now get straight back on and start pumping out single-leg presses. This transition should take you less than 30 seconds.
Your goal is to get 16 reps on each leg on the single-leg press. At that point, your quads will be on fire. Rest for two minutes, and then do the whole thing over again. Work up to doing three total sets. Here’s what it will look like:
Set One:
Narrow-stance leg press: 8 reps
Neutral stance leg press: 8 reps
Single-leg press (right leg): 16 reps
Single-leg press (left leg): 16 reps
Rest for two minutes and then repeat for another two sets.
Wrap Up
The leg press is an effective quad power and mass builder. You can target different areas of your upper legs depending on where you place your feet on the platform. The best way to target your quads is with a low, narrow stance. You can target the quads even more by elevating your heels using weightlifting shoes.
The next best foot stance to hit the quads is the neutral stance. This is also the version you can lift the most weight with. Our final quad-centric leg press move for power is the single-leg press with a low stance.
Combine these three exercises into a killer mechanical drop set followed by a unilateral quad isolation workout. You can either do this as the first part of your quad workout and follow it up with leg extensions and lunges or, if you’re game, do four sets of squats first and then jump into your leg press workout.
Just don’t expect to be able to walk the next day!
References
Escamilla, R. F., Fleisig, G. S., Zheng, N., Lander, J. E., Barrentine, S. W., Andrews, J. R., & Bergemann, B. W. (2001). Effects of technique variations on knee biomechanics during the squat and leg press. Medicine and Science in Sports and Exercise, 33(9), 1552-1566.
Tibialis Raise Guide: Muscles Worked, How-To, Benefits, and Alternatives
There are over 600 muscles in the human body. Still, most bodybuilders and exercisers tend to focus all their attention on about a dozen or so – usually those that are most prominent. This makes a lot of sense, given that things like the pectoralis major, latissimus dorsi, deltoids, quadriceps, and biceps contribute the most…
Tibialis Raise Guide: Muscles Worked, How-To, Benefits, and Alternatives
There are over 600 muscles in the human body. Still, most bodybuilders and exercisers tend to focus all their attention on about a dozen or so – usually those that are most prominent. This makes a lot of sense, given that things like the pectoralis major, latissimus dorsi, deltoids, quadriceps, and biceps contribute the most to your size and strength.
However, some smaller, less prominent muscles also deserve your attention. While training them might not add much to your physique, they may help improve your performance or reduce your risk of injury. Examples include your rhomboids, rotator cuff, and brachioradialis muscles.
In this article, we explain why and how to train another minor yet potentially crucial muscle – the tibialis anterior.
Tibialis Raises – Muscles Worked
It should be no surprise to learn that tibialis raises train your tibialis anterior muscle. Like many muscles, the tibialis anterior gets its name from the Greek words that describe its position and location.
The tibialis anterior is the narrow muscle on the front (anterior) of your shin bone (tibia). It has several functions, including:
Dorsiflexion of the ankle – pulling your foot up toward your chin
Inversion of the foot – turning the soles of your feet inward.
Adduction of the foot – turning your ankle inward.
Maintenance of the medial arch of the foot.
The tibialis anterior is the antagonist of the triceps surae, which is the collective name for the gastrocnemius and soleus muscles.
While the tibialis muscle isn’t as big as your calves, it can still affect the size and shape of your lower leg. Also, if weak, it can have a negative impact on your gait (how you walk and run) and could increase your risk of certain lower leg injuries, such as shin splints.
Tibialis raises are an isolation exercise, meaning they involve movement at just one joint. In this instance, that joint is your ankle.
How to Do Tibialis Raises
There are several ways to do tibialis raises, but using a single dumbbell is probably the most accessible and straightforward. Get more from tibialis raises while keeping your risk of injury to a minimum by following these guidelines:
Sit on an exercise bench with your legs straight and together. Shuffle back so only your feet and lower legs hang off the bench.
Clamp a dumbbell between your feet.
Keeping your knees straight and stationary, extend your ankles and then pull them up toward your shins.
Continue for the desired number of reps.
Pro Tips:
Use as big a range of motion as possible to get a good stretch in your tibialis anterior muscle.
Put a band around your ankles and feet to hold the dumbbell in place.
You can also do this exercise with a tool called a tib bar.
Drop the dumbbell and continue repping out for a tough-as-nails tibialis anterior drop set.
Tibialis Raise Benefits and Drawbacks
Not sure if tibialis raises deserve a place in your workouts? Consider these benefits and then decide!
Better stability and balance
Soccer and basketball players, gymnasts, and calisthenics athletes often train their tibialis anterior muscles to improve ankle stability and balance. Stand on one leg for a minute or two, and you’ll soon feel your tibialis anterior start to work as you shift your weight and work to avoid falling over.
Whether you play sports or just want to do pistol or shrimp squats without losing your balance, stronger tibialis anterior muscles will help.
Reduced risk of lower limb injury
The tibialis anterior is a shock absorber and helps decelerate your foot after your heel hits the floor. This is an eccentric or braking action. Runners and participants in other high-impact sports can suffer from shin splints and even stress fractures of their shins. Doing tibialis raises may reduce the risk of lower limb injury.
Better lower leg development
Training your calves and not your tibialis anterior is like training your triceps but not your biceps or your quadriceps and not your hamstrings. While the tibialis is a slender, thin muscle, it still contributes to the overall thickness of your lower leg. If you are interested in maximizing lower leg muscle size, you need to train your tibialis anterior as well as your calves.
While tibialis raises are a mostly beneficial exercise, there is also a couple of drawbacks to consider:
May be unnecessary for some people
Suppose you don’t care about having jacked shins and aren’t a runner or athlete at risk from shin splints. In that case, you may not benefit from adding tibialis raises to your workouts. There may be better ways to spend your training time, such as stretching or working on your posture.
So, while tibialis raises are an effective exercise, not everyone needs to do them.
Severe delayed onset muscle soreness (DOMS)
If you have never trained your tibialis anterior before, you should prepare yourself for some intense post-workout muscle soreness following your first few workouts.
Thankfully, because of the repeated bout effect, this will soon become less of an issue. But, initially, the pain could be pretty gnarly. So, start light, only do a few sets, and stay away from muscular failure until you have developed a tolerance to this exercise.
7 Tibialis Raise Variations and Alternatives
Tibialis raises are a highly effective lower leg exercise, but that doesn’t mean you need to do them all the time. There are several variations and alternatives you can use to keep your workouts productive and interesting:
1. Kettlebell tibialis raise
Kettlebells are tailor-made for doing tibialis raises. Using a kettlebell instead of a dumbbell means you can train one leg at the same time and identify and correct any left-to-right strength imbalances. In the case of injury, you may only want to train one leg. On the downside, kettlebells come in fixed weights, so you may not always have access to the correct load for this exercise.
Steps:
Sit on an exercise bench with one leg straight and the other bent with your foot resting on the floor. Shuffle back so only your foot and lower leg are off the bench.
Hang a kettlebell over your foot so the weight is closest to the floor.
Keeping your knee straight, extend your ankle and then pull it up toward your shins.
Continue for the desired number of reps.
Switch legs and repeat.
Muscles Targeted:
Primary: Tibialis anterior
Secondary: N/A.
Benefits:
You can train one leg at a time.
A good way to identify and fix left-to-right strength imbalances.
A different strength curve to dumbbell tibialis raises.
Tips:
Wear shoes with a thick tongue/padded upper to protect your feet from the kettlebell handle.
Start light – this exercise is harder than it looks.
Keep your shin horizontal so the kettlebell doesn’t slip off your toes.
You can also do this exercise with a bent knee – like this:
2. Weight plate tibialis raises
The great thing about most tibialis anterior exercises is that you don’t need any special equipment to do them. A dumbbell, kettlebell, or weight plate is all you really require. As such, they’re ideal for home exercisers or anyone who trains in a gym without a fancy tib raise machine.
Steps:
Sit on an exercise bench or sturdy chair with your shins vertical and knees bent to 90 degrees.
Gently rest a weight plate on your toes.
With the weight in place, lift your toes off the floor and dorsiflex your ankle.
Lower your feet back down and repeat.
Muscles Targeted:
Primary: Tibialis anterior
Secondary: N/A.
Benefits:
A low-tech but high-effect exercise.
The perfect tibialis anterior strengthener for home exercisers.
Easy to scale by using more or less weight.
Tips:
Train each side individually or together as preferred.
Wear shoes that you don’t mind getting dirty or scuffed on top.
Increase your range of motion by placing your heels on blocks.
3. Resistance band tibialis raises
The tibialis anterior is such a minor muscle that you may not want to dedicate extra gym time to training it. After all, more prominent muscles like your pecs, lats, and delts need your attention more. The good news is that you can work your shin muscles at home using nothing but a resistance band.
Steps:
Loop a wide resistance band around a low, immovable anchor. Sit with one leg outstretched and then loop the bend over your forefoot. Move forward or backward to adjust the tension on your band.
Point your ankle and then pull it up toward your shin.
Continue for the desired number of reps and then change legs.
Do the same number of reps on both legs.
Muscles Targeted:
Primary: Tibialis anterior
Secondary: N/A.
Benefits:
A joint-friendly exercise.
Ideal for home workouts.
Easy to scale by using different thickness bands or moving nearer or closer to your anchor point.
Tips:
Use a wide band, as the added friction will help keep it around your foot.
Loop the band around the back of your ankle and then cross it over your foot if it keeps slipping off.
You can also do this exercise sitting on a bench or chair or with your knee bent if preferred.
4. Standing tibialis raises
No weights or resistance bands? No problem! You can train your tibialis anterior using just the tension generated by your calves for resistance. This exercise is ideal for runners and anyone else who wants to improve tibialis muscle endurance for injury prevention. It’s simple, low-tech, but effective, and the perfect excuse-free tibialis raise alternative.
Steps:
Stand with your back to a flat, smooth wall. Lean against it, and then walk your feet forward and away from the wall. Keep your legs straight.
With your legs between 30-45 degrees, pull your toes up toward your shins and then lower them back to the floor.
Continue for the desired number of reps.
Muscles Targeted:
Primary: Tibialis anterior
Secondary: N/A.
Benefits:
An excuse-free tibialis anterior exercise.
An excellent exercise for athletes, especially runners.
Improves active ankle mobility and calf flexibility as you strengthen your shin muscles.
Tips:
Increase your range of motion by putting your heels on blocks.
The further you slide down the wall, the more demanding this exercise becomes.
You can also do this exercise using an alternating ankle action if preferred.
5. Heel walks
Heel walks teach you how to pull your toes up while engaging the rest of your lower body. Requiring no equipment, it’s an excellent exercise for doing between sets of calf raises. Calf raise/heel walk supersets are very time effective and a great way to develop your anterior and posterior lower leg muscles at the same time.
Steps:
Stand in good posture with your feet together, legs straight, and looking straight ahead.
Pull your toes up so your weight is balanced on your heels only.
Keeping your legs straight, go for a walk around your training area.
Continue until you are unable to keep your toes off the ground.
Muscles Targeted:
Primary: Tibialis anterior
Secondary: N/A.
Benefits:
A very accessible exercise as no equipment is required.
A very functional tibialis exercise.
Good for developing better ankle mobility and stability.
Tips:
This exercise is easier in minimalist shoes or barefoot.
Do not push your butt back. Instead, pull your toes up.
Superset with tiptoe walking to hit both sets of lower leg muscles equally and in a similar fashion. For example, walk across your gym on your toes, and then walk back on your heels.
6. Tibialis anterior machine raises
Some gyms have dedicated machines for training your tibialis anterior muscles. Such devices are safe and comfortable to use, and you can easily modify your workout by adding or subtracting weight. If your gym has one of these machines, you have everything you need to develop stronger, thicker tibialis anterior muscles, so use it, you lucky lifter!
Steps:
Sit on the machine and place the top of your foot or feet under the pad. Your heel(s) should rest on the footrest.
Pull your ankle(s) up against the resistance provided by the machine.
Lower your ankle(s) and repeat.
Muscles Targeted:
Primary: Tibialis anterior
Secondary: N/A.
Benefits:
The most comfortable way to train your tibialis anterior muscles.
Easy to scale up or down by adjusting the weights.
Train both legs simultaneously or one at a time as preferred.
Tips:
Adjust your range of motion to reflect your ankle mobility.
Pause at the top of each rep to maximize muscle engagement.
Tibialis machines come in a few different designs and may operate differently. Make sure you follow the manufacturer’s instructions. Failure to do so could result in injury.
FAQs
Do you have a question about tibialis raises or tibialis training in general? No worries because we’ve got the answers!
1. Will tibialis raises stop me from getting shin splints?
While there is no guarantee that tibialis raises will prevent shin splints completely, doing them should lower your risk. Shin splints are common in runners and athletes who do high-impact activities.
The tibialis anterior muscle plays a crucial role in decelerating your ankle and absorbing impact. If these muscles are weak, more force is directed into your shin, resulting in inflammation and pain.
Adding tibialis raises to your prehab workouts could mean shin splints never bother you. Given how long this condition can take to heal, all runners and athletes should consider adding tibialis raises to their workouts.
2. How often should I do tibialis raises?
The tibialis anterior is just another muscle and, as such, will respond best to 2-3 workouts per week. If you are new to tibialis anterior training, start with two workouts per week, e.g., Monday and Thursday. More experienced exercisers may benefit from three workouts a week, e.g., Monday, Wednesday, and Friday.
More than three workouts won’t leave much time for rest and recovery, and more workouts will not necessarily produce better results.
3. How many reps and sets of tibialis raises should I do?
The tibialis anterior is pretty small and relatively weak. As such, this muscle is not really suited to low-rep, heavy-load training. Instead, it responds best to moderate to high reps with medium to light weights. In most cases, you’ll get the best results by doing 12-20 reps per set.
Take your sets to within a couple of reps of failure to ensure you stimulate the muscle enough to make it grow and get stronger.
In terms of sets, if you feel like you need to do more than 3-4, you probably aren’t training hard enough or are resting too long between sets. Work a little harder, and you should find that you don’t need to do as much volume.
4. Are tibialis raises a good exercise for bodybuilders?
It’s not just runners and athletes who’ll benefit from tibialis raises; they’re good for bodybuilders, too. While the tibialis muscle is relatively small, it will still stand out when you’re lean, and it’s well-developed.
Recreational lifters and gym bros probably don’t need to train this muscle. Still, if you are a competitive bodybuilder looking to eliminate every possible weakness from your physique, you should probably add tibialis raises to your calf workouts.
5. My shins and the front of my ankles hurt after doing tibialis raises. What gives?
The tibialis anterior muscles are often underused, under-trained, and ignored. As such, this could be the first time you’ve worked them. If this is the case, you can expect some severe delayed onset muscle soreness after your first few tibialis raise workouts. This is normal and to be expected.
Avoid this problem by starting light and only doing a couple of relatively easy sets. Increase training volume and intensity gradually as your muscles get stronger.
You can also limit and reduce soreness by stretching and icing the affected area between workouts.
Tibialis Raise Guide – Wrapping Up
The tibialis anterior is a small muscle, and not everyone needs to train it. Athletes may benefit from doing tibialis raises, and strengthening the tibialis anterior may help lower your risk of shin splints. Stronger tibialis anterior muscles can also improve ankle stability and athletic performance.
Developing this muscle may also enhance the shape of your lower legs, although this probably only matters to competitive bodybuilders.
However, for the rest of us, our training time is probably best spent on bigger muscles or working on other fitness components, such as mobility and flexibility.
So, don’t feel you HAVE to add tibialis raises to your lower leg workouts. However, if you think they’ll be helpful, use this guide to ensure you do them correctly.