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Post by admin on Mar 24, 2008 14:44:44 GMT -5
More often than not I see those with poorly developed muscles in the hip extensor group. Which is the hamstring/glutes. This area works 3x harder than the front of your legs which is dominated by the Quadriceps. During max velocity, the hip extensors do nearly all the work. Having poor levels of strength = lower speed than your potential. Now Squats/ATG squats are great for development in this area, and split squats will often hit the glutes pretty hard. However specific work must be given to the hip extensors. That means you should have two exercises as a must in your lifting program. Glute Ham Raise: youtube.com/watch?v=UXOBHtZrxAk&feature=relatedReverse Hypers: youtube.com/watch?v=VIP-c1IUbR0As for other machines or leg curls, they can have their small place as a supplementary exercise. Now we want to also go about developing specific strength in the hams/glutes, just lifting isn't good enough. Butt kicks, straight leg bounding, backward extension run, unflexed fast leg, backward hill sprints will get the job done here. So dont think doing your high knees and your squats is enough, hip extensors must be given 3x more attention than quads.
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