T Nation

Leg Training

Bodybuilding
#1

Hey everyone. I’m writing a big plan for myself (training) at the moment, and came across a question i think could save me a lot of trouble, injury and stuff.

I’m aware of the need to prioritise push/pull in upper body lifting, to save your shoulders and generally to conform to the abstract principle of balance. Now i’m not balanced.

I would like to know what kind of thing like this exists for legs? Am i right in thinking it’s hip flexion vs knee extension? Or something like that? I can’t really see how that works, since squats have a bit of both, etc.

Can someone with a bit of time and generosity clear this up for me please? A list of a few exercises for each category would help me get my head round it too.

Sorry but i searched the articles and posts but everything is very hardcore and i didn’t find my answer, though it may be there. Thanks

#2

[quote]dannyrat wrote:
Hey everyone. I’m writing a big plan for myself (training) at the moment, and came across a question i think could save me a lot of trouble, injury and stuff.

I’m aware of the need to prioritise push/pull in upper body lifting, to save your shoulders and generally to conform to the abstract principle of balance. Now i’m not balanced.

I would like to know what kind of thing like this exists for legs? Am i right in thinking it’s hip flexion vs knee extension? Or something like that? I can’t really see how that works, since squats have a bit of both, etc.

Can someone with a bit of time and generosity clear this up for me please? A list of a few exercises for each category would help me get my head round it too.

Sorry but i searched the articles and posts but everything is very hardcore and i didn’t find my answer, though it may be there. Thanks[/quote]

Good exercises to begin with. Should ensure good hamstrings

BB back Squat
Romanian Deadlift/Good Mornings
Leg Curl
Calf Raise of some sort

#3

Quad Dominant: Squat, Lunge

Posterior Chain Dominant (hamstrings, spinal erectors, glutes): Deadlift, Clean, Snatch, Good Morning, Hyperextension

No compound exercise hits only one, but it is best to include at least one exercise from each group on a regular basis to provide balanced develpoment.

#4

Make sure to throw in a single leg exercise with every session (one leg SLDL, Bulgarian split squats, pistols if you can do them).

#5

Yeah that does make more sense. Thanks you three. My hams are way weaker than my quads.
I learned to walk again aged 9 and my posture and all that is obviously fucked- i’ve got a lot of good mornings to do to redress the imbalance.

Thanks Doug, i will, starting with bilateral and unilateral for my left leg for a bit