The quality of your videos are top of the UA-cam chain. Not only your editing and great clear footage to match what you’re explaining, but your easy to understand explanations. Thank you
Terrific content! I am wanting to increase my thigh size and strength. This video makes numerous points. Starting with the attachment of the muscles, the exercises that work the quads, variations of the exercises to help reach your goals, limits and concerns, and programming. Thank you so much!
what i appreciate the most is your scientific proof and the adaptations for different exercise variantions. this video feels like hours of content from different yt'ers, you just cut the bs and made it information denser :)
Im currently in an acl rehab phase that went extremely wrong due to overall bad theories, im at 49% quads after 6 month of surgery and ive been pairing up all related information on this channel, and i seriously didint get better results until i started applying all of the following, a big thank you❤
Good to know about long length partials as I have knee issues. Seriously one of the absolute best channels/IG accounts out there. Thanks for sharing your wealth of knowledge.
Thanks for producing and posting this video! Your channel has been uber valuable to me in my recovery since being discharged form physical therapy. If I had tried to flex to the point that you did at 12:51, my quads would have said to me, "You're entering the range of NOPE!"
I disagree on trying to stay upright on split squats. It spreads your weight too evenly on both legs. In my experience it doesn't challenge the front leg enough to stimulate growth while it accumulates junk volume for the back leg. I Always try to lean as much over the front leg as possible, as long as the knee is flexed as much as possible, sincd the amount of weight placed on the front leg is more important than the extra leverage the upright position would bring. But apart from that I love your video
My only concern is the stress on the knee joint and patella. Full flexion causes translation of the femur relative to the tibia, along with the associated unwinding motion. However, a full eccentric contraction generally leads to more effective reps.
Throughout the history of hypertrophy training, full ROM or at least very close to full ROM worked quite well. Now, all the rage is partial/1/4 reps. Think it might be a fad and have already heard about guys tearing their pec and other tendons employees deep stretch with reasonably heavy partials. The stretch is what's called for according to the partial range studies.
Box steps? They seem more natural to the type of exercise I get backpacking/hiking up steep trails that have some huge step ups/downs. When my knees start hurting going down hill, a week or two of leg extensions are all I seem to need to cure it.
2:57 I wonder why should we only compare 60 degree vs 120 degree, but not, say the 90 degree benchmark? Also, 2013 study is 11 years from now. Any new updates?
For someone that has a grade 4 cartilage worn out, would it be advisable to focus on heavy isometrics, or more full range of motion? It does hurt when doing certain ranges of motion of the squat, and even if I sit too long or stand for too long.
I was told by my orthopedic that more knee flexion will increase risk of injury. Do you agree and if so how to achieve hypertrophy without increasing risk of injury?
i tore a disc doing leg press a while later i read its the exercise that puts the most stress on the l5s1 disc there is, literally pinching it, true? also wouldn't your anthropometry come into play esp with leg press in regards to making this poss worse and more likely to cause problems despite perfect form, thanks
I have a left knee that can get painful sometimes (I am 64). I think due to inflammation/ arthritis?? Are these exercises likely to cause knee problems? and if so, what alternatives can you suggest? Thank you
You would just have to make modifications based on your symptoms, tolerance, function, goals, etc. This video provides useful insight - ua-cam.com/video/fF_wN3nF8Zc/v-deo.html We also have a video coming out soon about knee osteoarthritis.
Nice video. I injured my RF (I think!) not so long ago, and it's still giving me slight issues that have prevented me from going back to playing sport properly. I have been following the exercises in one of your other videos with good success so far, and these look pretty good too. I have been looking at your various programs online, which look good, but I'm unsure whether to concentrate on hips or knees (I also have a case of runner's knee on the opposite side!). Is there one which incorporates more of the other, or is it best just to do both at different times (I'm guessing they can't be done together)?
Yes, the programs shouldn't be performed at the same time. The knee program sounds like a better fit for you. If you have more questions, please send us an email!
Great video-concise and clear as always. I am ACL deficent eg. no ACL in my right kneee. I have also had some tidy up meniscus surgery. Minimal arthritis possibly at 62y of age.I do not run but i cycle for fitness. Is there any risk for me with these exercises? It does not look it as long as i take the proverbial baby steps? I would like to strengthen my quads to support the knee.
A combination of the compound exercises from this video and adductor-specific strengthening exercises will grow the inner thigh: ua-cam.com/video/YRRnnZsRs9U/v-deo.html
I dislocated my knees 20 years ago. I am unable to lift my legs in a straight position off the floor. Neither can I complete full knee extension on a leg extension machine. What do you suggest please? My knees feel unstable some of the time. I also have shallow grooves and osteoarthritis
In your split squat , your knee comes forward over your toes even exceeds !! Is it safe to do it like that especially if having patellofemoral pain ? Thanks
These are guidelines like stated in the video. Listen to your body and take baby steps to build volume and load. Most importantly remain injury free. Get well soon!
As someone who is recovering from acl surgery still, my advice is to make your whole lower body stronger not just your thighs. The foot and hips are equally important as if they are weak, the extra load ends up in your knees.
Haha. You don't know what you're talking about dude. And Ben Patrick is way less reliable in terms of accuracy as he is attached to some rather outdated pet theories and lines of reasoning.
Thank you so much for watching! Be sure to check out the blog for all references: e3rehab.com/how-to-grow-your-quads/
The quality of your videos are top of the UA-cam chain. Not only your editing and great clear footage to match what you’re explaining, but your easy to understand explanations. Thank you
Thank you!
Yep quality is next level, best fitness channel out there
Truth
You have the BEST LEGS...Can't stop looking at the opening picture...Fabulous!
Thanks!
Cliff
World class content. Inspiring!
Terrific content! I am wanting to increase my thigh size and strength. This video makes numerous points. Starting with the attachment of the muscles, the exercises that work the quads, variations of the exercises to help reach your goals, limits and concerns, and programming. Thank you so much!
Best leg video ever. I've seen hundreds of leg video.
what i appreciate the most is your scientific proof and the adaptations for different exercise variantions. this video feels like hours of content from different yt'ers, you just cut the bs and made it information denser :)
Im currently in an acl rehab phase that went extremely wrong due to overall bad theories, im at 49% quads after 6 month of surgery and ive been pairing up all related information on this channel, and i seriously didint get better results until i started applying all of the following, a big thank you❤
When you say 49 %. A you referring to you strength level or that your 49 % healed.
Im in same deal but achillies damage . . .
@@user-qt9sz5kv7k strength level compared to the left side
Some how you find a way to give a quad video that tops other millions of other quad videos , great work , respect from Egypt
Well ma'am.I did not find any content on UA-cam that explains this in such a simple way.👏keep it up
Good to know about long length partials as I have knee issues. Seriously one of the absolute best channels/IG accounts out there. Thanks for sharing your wealth of knowledge.
Time and time again this channel delivers and excels far above the competition.
What is there to say but THANK YOU.
Thank you!
Perfect, thank you. And no product advertising either. What a breath of fresh air 🌬️
Thanks for producing and posting this video! Your channel has been uber valuable to me in my recovery since being discharged form physical therapy. If I had tried to flex to the point that you did at 12:51, my quads would have said to me, "You're entering the range of NOPE!"
Love this series
This is an absolute tier 1 video. New subscriber.
Superb video! Thank you!!
You got some beastly quads, dude.
High quality and very methodical, thank you for the vid.
those quads, damn..
would love to see an in depth video of how you would perform a smith squat for the quads
Thanks for the video fitness Todd Howard.
Hack squat reminds me of backward sled pull.
Nicely done!! 😊
I like reverse nordic curls. They are easy to do, and you can just grab weight to progress.
Reverse nordic curls? How the f do you do them, you need to not have knees for that.
Looking forward to this series for other muscles.
Great content as per usual. Greetings from France.
If you had a 3, 4, or 5 day lifting program for beginners and intermediates, you would be my go to.
I disagree on trying to stay upright on split squats. It spreads your weight too evenly on both legs. In my experience it doesn't challenge the front leg enough to stimulate growth while it accumulates junk volume for the back leg. I Always try to lean as much over the front leg as possible, as long as the knee is flexed as much as possible, sincd the amount of weight placed on the front leg is more important than the extra leverage the upright position would bring.
But apart from that I love your video
Congratulations, you just won the gold medal for best rehab content in the world
Thank you!
Thanks
Impressive Nordic movement. Gives me something to strive for.
What if split squat gives me lower back pain???
My only concern is the stress on the knee joint and patella. Full flexion causes translation of the femur relative to the tibia, along with the associated unwinding motion. However, a full eccentric contraction generally leads to more effective reps.
Throughout the history of hypertrophy training, full ROM or at least very close to full ROM worked quite well. Now, all the rage is partial/1/4 reps. Think it might be a fad and have already heard about guys tearing their pec and other tendons employees deep stretch with reasonably heavy partials. The stretch is what's called for according to the partial range studies.
@ 12:49 . . . I cant quite get that far down as my knees come off the ground but I can do it if I do them outside on the lawn.
whats your take on the v squat machine? is it alright for quad based squatting pattern
Standing single leg extensions on the cable pulley is way better seated leg extensions.
would you guys consider doing a video on pcl rehab?
Box steps? They seem more natural to the type of exercise I get backpacking/hiking up steep trails that have some huge step ups/downs. When my knees start hurting going down hill, a week or two of leg extensions are all I seem to need to cure it.
2:57 I wonder why should we only compare 60 degree vs 120 degree, but not, say the 90 degree benchmark? Also, 2013 study is 11 years from now. Any new updates?
Would a safety squat bar squat be a good alternative to a front squat ?
The safety squat bar is a great option!
For someone that has a grade 4 cartilage worn out, would it be advisable to focus on heavy isometrics, or more full range of motion? It does hurt when doing certain ranges of motion of the squat, and even if I sit too long or stand for too long.
I was told by my orthopedic that more knee flexion will increase risk of injury. Do you agree and if so how to achieve hypertrophy without increasing risk of injury?
i tore a disc doing leg press a while later i read its the exercise that puts the most stress on the l5s1 disc there is, literally pinching it, true? also wouldn't your anthropometry come into play esp with leg press in regards to making this poss worse and more likely to cause problems despite perfect form, thanks
I have a left knee that can get painful sometimes (I am 64). I think due to inflammation/ arthritis??
Are these exercises likely to cause knee problems? and if so, what alternatives can you suggest?
Thank you
You would just have to make modifications based on your symptoms, tolerance, function, goals, etc. This video provides useful insight - ua-cam.com/video/fF_wN3nF8Zc/v-deo.html
We also have a video coming out soon about knee osteoarthritis.
@@E3Rehab Fantastic!
Many thanks :)
Nice video. I injured my RF (I think!) not so long ago, and it's still giving me slight issues that have prevented me from going back to playing sport properly. I have been following the exercises in one of your other videos with good success so far, and these look pretty good too. I have been looking at your various programs online, which look good, but I'm unsure whether to concentrate on hips or knees (I also have a case of runner's knee on the opposite side!). Is there one which incorporates more of the other, or is it best just to do both at different times (I'm guessing they can't be done together)?
Yes, the programs shouldn't be performed at the same time. The knee program sounds like a better fit for you. If you have more questions, please send us an email!
Great video-concise and clear as always. I am ACL deficent eg. no ACL in my right kneee. I have also had some tidy up meniscus surgery. Minimal arthritis possibly at 62y of age.I do not run but i cycle for fitness. Is there any risk for me with these exercises? It does not look it as long as i take the proverbial baby steps? I would like to strengthen my quads to support the knee.
Probably minimal to no risk, but certain exercises might be less of a priority such as the reverse nordic and/or sissy squat.
Make a video on how to grow inner thigh. Please 🙂
A combination of the compound exercises from this video and adductor-specific strengthening exercises will grow the inner thigh: ua-cam.com/video/YRRnnZsRs9U/v-deo.html
I have torn ACL can i do this?
Just basic do leg exercise that s the point
I dislocated my knees 20 years ago. I am unable to lift my legs in a straight position off the floor. Neither can I complete full knee extension on a leg extension machine. What do you suggest please? My knees feel unstable some of the time. I also have shallow grooves and osteoarthritis
This video might be a better starting point: ua-cam.com/video/rJgJT4AMo3k/v-deo.html
In your split squat , your knee comes forward over your toes even exceeds !!
Is it safe to do it like that especially if having patellofemoral pain ?
Thanks
Yes, it's safe, but you may need to adjust the range of motion/degree of knee travel depending on what's tolerable for you.
🏋♀️🏋🏋♂️👏🏾👏🏾👏🏾
Whats the name of the item that you use for the front foot elevated split squat?
DB Blocks
👍🏻👍🏻
Smith Maria Lopez Robert Thomas Laura
My knees are cracking sounds... what should I do? Seriously
Ots okay, don't worry about it. It happens mostly when you usually perform high weight exercise routines.
Can’t get my legs to grow for love nor money, they’re comparable to Barbies 😞
I'm 4 months into ACL rehab, should i follow this?
These are guidelines like stated in the video. Listen to your body and take baby steps to build volume and load. Most importantly remain injury free. Get well soon!
As someone who is recovering from acl surgery still, my advice is to make your whole lower body stronger not just your thighs. The foot and hips are equally important as if they are weak, the extra load ends up in your knees.
Check out this video: ua-cam.com/video/Czx6LUnG1cs/v-deo.html
@@lmao6 i see any exercises you'd recommend? And thanks
@@allfusionx I'll do my best to follow this and thank you
Hindi dubbed video please
Most of these are stollen from kneesovertoes guy aka Ben Patrick
Wow he invented deep squats and leg extensions?
Haha. You don't know what you're talking about dude. And Ben Patrick is way less reliable in terms of accuracy as he is attached to some rather outdated pet theories and lines of reasoning.