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Next: Benches and Squats with a narrow bar?
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External
Since: Jun 11, 2006
Posts: 6
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(Msg. 1) Posted: Sun Jun 11, 2006 8:54 am
Post subject: building glutes, alternatives to squatting
Archived from groups: misc>fitness>weights (more info?)
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I was looking around for data supporting Lee Michaels' warning about
the dangers of vertical leg presses and came across this study on
alternatives to the squat for building glutes:
http://www.acefitness.org/getfit/GlutesStudy2006.pdf .
The team at the University of Wisconsin -- La Crosse measured peak
muscle activation in three muscles (gluteus maximus, gluteus medius,
and hamstrings) for squats and a set of alternative exercises
(single-leg squats, vertical leg press, quadruped hip extensions,
horizontal leg press, step-ups, lunges, and four-way hip extensions).
They found that leg presses were worse than squats across the board.
Two exercises (quadruped hip extensions and four-way hip extensions)
managed to beat the squat across the board for all three muscle pairs.
Just eye-balling it, the difference was lowest for the gluteus maximus,
and highest for the hamstrings.
Oddly, the study did not test the deadlift.
Johan Larson |
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External
Since: Apr 15, 2006
Posts: 934
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(Msg. 2) Posted: Sun Jun 11, 2006 2:25 pm
Post subject: Re: building glutes, alternatives to squatting [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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johan.larson RemoveThis @comcast.net wrote:
>I was looking around for data supporting Lee Michaels' warning about
>the dangers of vertical leg presses and came across this study on
>alternatives to the squat for building glutes:
>http://www.acefitness.org/getfit/GlutesStudy2006.pdf .
>
>The team at the University of Wisconsin -- La Crosse measured peak
>muscle activation in three muscles (gluteus maximus, gluteus medius,
>and hamstrings) for squats and a set of alternative exercises
>(single-leg squats, vertical leg press, quadruped hip extensions,
>horizontal leg press, step-ups, lunges, and four-way hip extensions).
>
>They found that leg presses were worse than squats across the board.
>Two exercises (quadruped hip extensions and four-way hip extensions)
>managed to beat the squat across the board for all three muscle pairs.
>Just eye-balling it, the difference was lowest for the gluteus maximus,
>and highest for the hamstrings.
Generally, I agree with all of this; however, the photographs show
these exercises being performed with little or no added weight. Heavy
sqauts can cause problems for people whose lower backs cannot handle
axial loading, particularly those with disc injuries. The lesser
activation of the gluteus and hamstring muscles can be resolved with
reverse hypers. |
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External
Since: Jun 11, 2006
Posts: 7
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(Msg. 3) Posted: Sun Jun 11, 2006 4:21 pm
Post subject: Re: building glutes, alternatives to squatting [Login to view extended thread Info.]
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External
Since: Jan 08, 2005
Posts: 2032
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(Msg. 4) Posted: Sun Jun 11, 2006 5:16 pm
Post subject: Re: building glutes, alternatives to squatting [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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<johan.larson RemoveThis @comcast.net> wrote in message
news:1150030486.834070.20830@u72g2000cwu.googlegroups.com...
>I was looking around for data supporting Lee Michaels' warning about
> the dangers of vertical leg presses and came across this study on
> alternatives to the squat for building glutes:
> http://www.acefitness.org/getfit/GlutesStudy2006.pdf .
>
> The team at the University of Wisconsin -- La Crosse measured peak
> muscle activation in three muscles (gluteus maximus, gluteus medius,
> and hamstrings) for squats and a set of alternative exercises
> (single-leg squats, vertical leg press, quadruped hip extensions,
> horizontal leg press, step-ups, lunges, and four-way hip extensions).
>
> They found that leg presses were worse than squats across the board.
> Two exercises (quadruped hip extensions and four-way hip extensions)
> managed to beat the squat across the board for all three muscle pairs.
> Just eye-balling it, the difference was lowest for the gluteus
> maximus,
> and highest for the hamstrings.
>
> Oddly, the study did not test the deadlift.
Yes, that is odd. The one-legged DL will hit things the DL won't hit
nearly as hard - the first time I did 1-leg DL's I could hardly walk for
a few days afterwards, and each time I come back to them after a
lay-off, they still remind me of the error of my ways.  The two
combined work great, IMHO.
-S-
http://www.kbnj.com >> Stay informed about: building glutes, alternatives to squatting |
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External
Since: Apr 16, 2006
Posts: 1472
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(Msg. 5) Posted: Sun Jun 11, 2006 8:33 pm
Post subject: Re: building glutes, alternatives to squatting [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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"JMW" <jmwilliams RemoveThis @enforcergraphics.f2s.com> schreef:
>>They found that leg presses were worse than squats across the board.
>>Two exercises (quadruped hip extensions and four-way hip extensions)
>>managed to beat the squat across the board for all three muscle pairs.
>>Just eye-balling it, the difference was lowest for the gluteus maximus,
>>and highest for the hamstrings.
> Generally, I agree with all of this; however, the photographs show
> these exercises being performed with little or no added weight. Heavy
> sqauts can cause problems for people whose lower backs cannot handle
> axial loading, particularly those with disc injuries. The lesser
> activation of the gluteus and hamstring muscles can be resolved with
> reverse hypers.
How do feel about leg presses, with the feet placed *high* on the sledge?
The glutes are stressed not as hard as with squats, probably due to a
"fixed" torso, but there is still considerable hip joint extension.
----
Pete >> Stay informed about: building glutes, alternatives to squatting |
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Since: Apr 15, 2006
Posts: 934
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(Msg. 6) Posted: Sun Jun 11, 2006 8:33 pm
Post subject: Re: building glutes, alternatives to squatting [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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"Pete" <phoutstra.TakeThisOut@wanadoo.nl> wrote:
>"JMW" <jmwilliams.TakeThisOut@enforcergraphics.f2s.com> schreef:
>
>>>They found that leg presses were worse than squats across the board.
>>>Two exercises (quadruped hip extensions and four-way hip extensions)
>>>managed to beat the squat across the board for all three muscle pairs.
>>>Just eye-balling it, the difference was lowest for the gluteus maximus,
>>>and highest for the hamstrings.
>
>> Generally, I agree with all of this; however, the photographs show
>> these exercises being performed with little or no added weight. Heavy
>> sqauts can cause problems for people whose lower backs cannot handle
>> axial loading, particularly those with disc injuries. The lesser
>> activation of the gluteus and hamstring muscles can be resolved with
>> reverse hypers.
>
>How do feel about leg presses, with the feet placed *high* on the sledge?
>The glutes are stressed not as hard as with squats, probably due to a
>"fixed" torso, but there is still considerable hip joint extension.
I usually do put my feet higher. Still, I also prefer to add reverse
hypers. I do squat some, but I have to quit when my lower back starts
to hurt; otherwise, it will hurt for a week or more. >> Stay informed about: building glutes, alternatives to squatting |
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Since: Jun 11, 2006
Posts: 1
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(Msg. 7) Posted: Sun Jun 11, 2006 8:33 pm
Post subject: Re: building glutes, alternatives to squatting [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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JMW wrote:
> "Pete" <phoutstra DeleteThis @wanadoo.nl> wrote:
>
>> "JMW" <jmwilliams DeleteThis @enforcergraphics.f2s.com> schreef:
>>
>>>> They found that leg presses were worse than squats across the board.
>>>> Two exercises (quadruped hip extensions and four-way hip extensions)
>>>> managed to beat the squat across the board for all three muscle pairs.
>>>> Just eye-balling it, the difference was lowest for the gluteus maximus,
>>>> and highest for the hamstrings.
>>> Generally, I agree with all of this; however, the photographs show
>>> these exercises being performed with little or no added weight. Heavy
>>> sqauts can cause problems for people whose lower backs cannot handle
>>> axial loading, particularly those with disc injuries. The lesser
>>> activation of the gluteus and hamstring muscles can be resolved with
>>> reverse hypers.
>> How do feel about leg presses, with the feet placed *high* on the sledge?
>> The glutes are stressed not as hard as with squats, probably due to a
>> "fixed" torso, but there is still considerable hip joint extension.
>
> I usually do put my feet higher. Still, I also prefer to add reverse
> hypers. I do squat some, but I have to quit when my lower back starts
> to hurt; otherwise, it will hurt for a week or more.
Geeez Dude!! What a stupid response. >> Stay informed about: building glutes, alternatives to squatting |
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