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At first glance both the hack squat and leg press

At first glance both the hack squat and leg press might seem similar in that they are both overloaded in the lengthened position of the movement and are relatively stable exercises.

However, the hack squat provides the opportunity to achieve a more lengthened quadricep. It also allows for a greater range of motion.

While the leg press is overloaded in the lengthened position it trains the quad in the mid range. You won't be able to achieve the same degree of knee flexion as a hack squat.

Both require significant pelvic stability and attention to the active range of hip flexion available to avoid pelvic rotation and stressing the lumbar spine.

#n1training #quadsworkout #quadworkout #legtraining #legexercises #hacksquat #legpress #legworkouts #fitnesseducation

The finish of an upper back pulldown is not when t

The finish of an upper back pulldown is not when the elbows stop traveling down. It will actually be driving the elbows slightly towards one another at the bottom.
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A main focus of a pulldown for the upper back should be emphasizing scapular rotation as the upper arm moves. When thinking about the direction of the elbows throughout a rep from start to finish, the initiation will be out, then down, then together behind you.
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For full setup, execution, and education videos, check out www.n1.training (free trial through link in bio)

#n1training #upperback #pulldowns #backtraining #backexercises #exercisetips

Bridges are excellent for training the glutes in t

To get maximum effort, you have to set up for succ

To get maximum effort, you have to set up for success by choosing the right exercise.
The best exercises for this will be relatively stable and ones that you have great execution in. The more stable the exercise, the less likely it is that execution failing will be the limiting factor and you can truly push the physical limits of the muscles you're trying to train. Then you just have to find out how mentally tough you are.

#n1training #trainsmarter #personaltrainers #exercisetips

The most valuable portion of the glute bridge is i

The most valuable portion of the glute bridge is in the short position. Spend additional time there with isometrics before just adding more reps.
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This is not an exercise where greater range of motion is necessarily the goal. There are other exericses much better suited for training the rest of the range for glutes, but the bridge is one of the few that allows us to train the fully shortened position and minimally load the spine in the process.
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It also requires coordination of contraction with the abs to stabilize the pelvis, which has benefits that carry over to all other hip extension movements.
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The exercise library on www.n1.training gives you the opportunity to search for complimentary exercises that train specific ranges of the muscle or that have different resistance profiles. It provides lots of tools for intelligent programming.

#n1training #exercisetips #glutetraining #gluteexercises #gluteworkouts #glutesworkout

It's much easier to choose effective exercises and

It's much easier to choose effective exercises and set them up properly when you understand anatomy.
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Learning the origin and insertion point of each muscle you're trying to train allows you to adjust the setup of exercises to fit your structure. You'll be able to understand how to line up the resistance against the line of pull of the muscle, and you'll also be able to distinguish which exericses are a waste of time.
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It also gives you some freedom to get more creative with exercise selection and is the foundation to being able to apply more advanced training concepts and techniques. It all starts with anatomy.

#n1training #fitnesseducation #trainsmarter #personaltrainers #biomechanics #exercisetips

Set up the chest supported row based on the shorte

Set up the chest supported row based on the shortened position of the exercise. Adjust so that the handles are lined up with your elbows when your lats are fully shortened.
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You don't want the handles set too high or too low or it will be encouraging you to use more of your elbow flexors or triceps as you row. It shouldn't feel like it is pushing you up or pulling you down in the short position
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#n1training #latworkout #latspread #hypertrophy #musclebuilding #trainsmart #biomechanics

Walking lunges are a great exercise that can be ma

Walking lunges are a great exercise that can be manipulated for a variety of emphasis.

However regardless if it is quad, glute, lower body, or just pure metabolic output you are after. You want to make sure you mind the pelvis.

Walking lunges are one of the best places to challenge stability of the pelvis and make people manage the position of the pelvis under asymmetrical loads.

Many people make the mistake in unilateral exercises of transferring the load onto the core muscles and the spine by letting the lumbar spine side bend(flex) at the bottom. You will see the pelvis is no longer parallel from the floor in these cases.

In some cases you will see this carryover to the rest of the range of motion and the pelvis will tilt the opposite direction at the top. Sometimes this is mistaken for “bad balance” when in reality it is weakness and instability. A good walking lunge has a pelvis that is square to the floor throughout the entire range of motion. When you see this only happen on one side, it tells you there is a muscular imbalance or inhibition in the core. So working on proper abdominal, psoas, and quadratus lumborum function may be needed before performing unilateral movements for the lower body.

Bonus: Sometimes regressing to a split squat will allow a person to improve pelvic stability without having to spend a lot of time doing “rehab” based movements. But it must be executed properly to carryover.

#n1training #lungesandsquats #lunges #walkinglunges #glutetraining #gluteexercises #gluteworkout #glutesworkout

Hack squats are awesome for a stable environment t

Hack squats are awesome for a stable environment to get a lot of work and output for the quads in the lengthened position. It offers much more versatility for setup, allowing those with less ideal ankle mobility or longer femurs a better opportunity to get more knee flexion than a standard squat would. However, with more options for setup there are a few things to watch out for.

❌ Do not allow the pelvis to rotate at the bottom. You are now transferring the load that was on your quads and glutes directly on to your lumbar spine. This can happen when your feet are too high on the platform and you run out of range at your hips. You may need to either lower your foot placement or widen your feet and externally rotate slightly if this opens up range in your hip flexion.

✅ Keep the lower back firmly agains the back pad and focus on pushing the knees forward. As you press, think about 10% of your energy going in to pushing your feet ""up"" on the platform and driving your low back into the pad. The other 90% of your effort should be driving straight into the platform with your whole foot.

#n1training #hacksquat #legtraining #legworkouts #hacksquats #quadsworkout #exercisetips #trainsmarter

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