Compound leg exercises

[qbkilla]

how much glute work are you doing?

Right now dc 2 way split. Squat, pendulum, leg press are my quad exercises. Rdl, seated, laying leg curls are hammy exercises. No isolation for glutes currently

 

[kadafi2]

There is the original barbell exercise known as hack squat. Not done commonly but some people love them.

This is called the forgotten exercise. I don't even remember seeing anyone do it.

 

[3BILLS]

Hacks move in a straight line. The body is not designed that way. It moves in arcs. Hacks make the joints move unnaturally, so they can easily hurt. Squats move naturally.

Glad your posting more often. So much knowledge

 

[claymore]

Here’s my advice take it for it’s worth, I use to love hacks and piled as much weight as I could on there but after years of torturing myself and finally getting to the point of having discomfort the majority of the time while performing them I switched things up a bit and honestly got better result’s in the end. Here’s what I did…first was to save them for the last exercise of my workout. By that time my body was warmed up thoroughly and discomfort was minimized significantly, secondly I lowered the weight dramatically!!!!!!!!!! Started with an empty machine and did 100 slow and controlled reps. Then each week I gradually added 10lbs. Per side keeping the reps at 100 still. Eventually you get to a respectable weight and my legs grew and looked pretty decent I’d like to think once you can handle 225/315 for 100 reps at the end of your workout you’ll forget the days of 10+ plates a side trust me Hope this helps

 

[abt10]

sets of 50 leg presses.
body weight squats.
low weight barbell squats, but high reps(20s/30s), pretty much ATG..

i do this 5x a week .. sometimes 7x.

all due to GLP1+ induced weight loss and reduction in inflammation..

no knee wraps.. no nothing.. one warm up set of 50reps with a 45 on each side of the leg press..
then im ready to go...

havent felt this good and fluid since my early 30s.

guys still trying to mimic ronnie coleman 'LIGHT WEIGHT BABY' workouts, but only hurting themselves.

 

[systemof250]

my knees are now hit or miss. One day can't do classic barbell another I am suprised what weight I am able to push. But..
panatta super squat and pendulum nytram or atlantis works well for me 99%. I am having issue with almost every single hack. Only once there was a machine that didn't give me any issue. Unfortunately don't know what brand was but I was so happy finally can go hack.

 

[3BILLS]

Rev bands on the hack squat make it knee friendly

 

[dantes]

hacks used to be my fav. movement. i would do 7...8 plates per side. and feel safer
doing it, as opposed to squats (i still did them) but hacks just take most of the core out of
the equation. i would also roll a floor pad up, put it under my hips.

now what hurts my knees are leg curls, they just feel like its pulling my lower away from the upper leg.
if i do them i will just do static holds, with a long...maybe 10 second neg. for a few reps.

Interesting idea putting the pad under the hip. This should also provide a greater stretch on the quad. I am gonna try this

 

[tenny]

Interesting idea putting the pad under the hip. This should also provide a greater stretch on the quad. I am gonna try this

well, like Big A said, and we all know its a straight plane. comfortable to some, not to others.
putting a type of cushion or raiser behind the hip make it a more natural movement.
and actually protects the lower back....whats the first thing people do when they start struggling
with the weight?...curve the spine to compensate. but its so bad. thats why i love the hack squat.
takes it right out. then you can play with range, foot placement, reps, single leg, limitless.

 

[tenny]

sets of 50 leg presses.
body weight squats.
low weight barbell squats, but high reps(20s/30s), pretty much ATG..

i do this 5x a week .. sometimes 7x.

all due to GLP1+ induced weight loss and reduction in inflammation..

no knee wraps.. no nothing.. one warm up set of 50reps with a 45 on each side of the leg press..
then im ready to go...

havent felt this good and fluid since my early 30s.

guys still trying to mimic ronnie coleman 'LIGHT WEIGHT BABY' workouts, but only hurting themselves.

STFU.

 

[dantes]

sets of 50 leg presses.
body weight squats.
low weight barbell squats, but high reps(20s/30s), pretty much ATG..

i do this 5x a week .. sometimes 7x.

all due to GLP1+ induced weight loss and reduction in inflammation..

no knee wraps.. no nothing.. one warm up set of 50reps with a 45 on each side of the leg press..
then im ready to go...

havent felt this good and fluid since my early 30s.

guys still trying to mimic ronnie coleman 'LIGHT WEIGHT BABY' workouts, but only hurting themselves.

You are either 10 RIR plus on your sets or have superhuman recovery

 

[71jackboyy]

Always leave hack squat for last exercise

 

[tenny]

Always leave hack squat for last exercise

why?

 

[dantes]

why?

Because it’s dangerous and you will die from the extreme fatigue and spinal loading…according to science

 

[TrippplePPP]

My two cents and thoughts behind the matter is that you require both hip extension and knee extension to push yourself up a stair, squat, leg press etc. With the unique positioning of a hack squat and your back up against a board, does this allow your hip extensors to be engaged to a lesser degree forcing the knee extensors to pick up more of the workload and force. Also the greater the knee flexion the greater the compressive forces of patella articulating on the femur. Do you end up going deeper into he squat on the hack machine compared to leg press or regular squat? What ever the case Im a huge believer in if it hurts, don't do it. There are too many ways to beat up on your legs with other exercises.

 

[tenny]

Because it’s dangerous and you will die from the extreme fatigue and spinal loading…according to science

says CHATGPT???

 

[abt10]

You are either 10 RIR plus on your sets or have superhuman recovery

i attribute it to this glp1+ and gear stack.
maybe also the daily super high protein intake as well..
my pallet really only accepts chicken, beef, greek yogurt and gatorade/water.
ive also been consistent with methylene blue.. which seems to subtly work over time.
its not like taking speed, where youre on 1000 in 15mins.
its something that you subtly notice over time.

could also be cutting out all the bullshit snacks, hedonistic/addictive behaviors, etc.

glp1s really change your perspective on things.

at first, i noticed i emotionally go from 0 to -10000 on the GLP1.s
with gear alone, i emotionally go from 0 to +10000

with gear + glps, i emotionally stay flat or a little bit over 0.
for the most part i stay at 50.. but i get there at 0.5mph.
if that makes sense.
theres that primal, confidence driver one feels with gear.. but sits behind a very tightly regulated governor... glp1s.
add in daily outside running, weights, and its a recipe for feeling good all day.

outside of gear and glp1s and the usual supplements, i take zero meds.. dont drink. dont smoke. no 'california sober'
just gear + glp1s + supps + daily full body exercise.

i feel the part. i look the part. i can run, jump, roll, lift like i am in my 30s, 40s. old man strength but with agility and mobility.
the fountain of youth may not exist.. but for my personal bio-makeup, ive found what i consider a fountain of youth of sorts.

 

[abt10]

STFU.

you ok over there ?

 

[3BILLS]

sets of 50 leg presses.
body weight squats.
low weight barbell squats, but high reps(20s/30s), pretty much ATG..

i do this 5x a week .. sometimes 7x.

all due to GLP1+ induced weight loss and reduction in inflammation..

no knee wraps.. no nothing.. one warm up set of 50reps with a 45 on each side of the leg press..
then im ready to go...

havent felt this good and fluid since my early 30s.

guys still trying to mimic ronnie coleman 'LIGHT WEIGHT BABY' workouts, but only hurting themselves.

@emeric delczeg

 

[stackdizzy]

Man I like Hacks but I keep my knees cortisoned up and just have a little arthritus.