Leg experts get in here!

[yeahbuddy289]

Trying improve my legs all the way around and just looking for some answers/opinions.

-For the purpose of bodybuilding, is it necessary to go super deep on squats? Or is parallel fine?

-My squat is kind of weak, any tips on techniques or other exercises that can help me to improve that?

-I have heard leg extensions are bad for your knees.. any truth to this?

-What are some good exercises for hitting quads? (other than leg extensions)

And a bonus questions: What shoes are you guys using for squating? Not a huge fan of "chuck taylor" type shoes... so any other recommendations are welcome.

[Mp859]

Squat heavy to parallel. Increase weights.

Then hit isolation work. Heavy lunges,extensions, hacks


Build up the hamstrings as well. Will give your legs an overall bigger appearance. Prioritize your legs like you would your chest. Hit them twice a week. Constantly change up rep schemes, weights, volume, intensity.

I wear basketball type shoes personally. Something with a small heel.

[Proximal]

-I have heard leg extensions are bad for your knees.. any truth to this?

No that was a myth years ago. The exception is if you have issues with where the patella tracks on the femur and you have pre-existing pain/DJD there. In that case you stay away.

[mosaicman3]

Trying improve my legs all the way around and just looking for some answers/opinions.

-For the purpose of bodybuilding, is it necessary to go super deep on squats? Or is parallel fine?
Oddly enough going sub-parallel will alleviate hip pressure, it will let your tendons spring you out of the hole. Just keep the weight low, and keep your spine rigid.

-My squat is kind of weak, any tips on techniques or other exercises that can help me to improve that?
Depends what your weak points are. Trouble stabilizing? Do good mornings. Trouble with comfortable bar placement? Learn to low bar squat. Trouble getting out of the hole? Work on fast front squats.

-I have heard leg extensions are bad for your knees.. any truth to this?
Depends how you are performing them. Everything in this world is bad for you when not following appropriate precautions. Make sure your posture is still good, keep the weight low and focus on contracting your quads, and most importantly be mindful of any pain that occurs during or after the exercise.

-What are some good exercises for hitting quads? (other than leg extensions)
Quarter step lunges, Front squats, hack squat, sumo dead-lift.

And a bonus questions: What shoes are you guys using for squating? Not a huge fan of "chuck taylor" type shoes... so any other recommendations are welcome.
All depends on your hip angle, some people need a heel, some don't. The bottom line is make sure it's a hard sole, you will lose less power during your drive. I personally like squatting in boots.

Good luck buddy

[Learn1st]

I like front squats for helping form. You have to drop the weight down to do them, and if your form is shit you drop the weight on the floor not tear up your back trying to get out from under it.

I did all my squats and deads with wrapped ankles and bare feet.

[bigjohnny1]

Well really there is not much to say now. Great comments up top. Just make sure your form is good. You'll be set man!

[yeahbuddy289]

Great replies thanks guys!!

[600@50]

No that was a myth years ago. The exception is if you have issues with where the patella tracks on the femur and you have pre-existing pain/DJD there. In that case you stay away.

I respectfully disagree. The leg extension movement puts tremendous pressure on the ACL. Doing the movement with heavy weight puts unnecessary shear loads on the knee joint. To each his own but you can build legs/quads with compound movements like squats or leg presses without stressing the knee joint like leg extensions. They can have a place if light weights are used for rehab or as a pre-exhaustion movement but doing heavy leg extensions is just not necessary.

[Proximal]

I respectfully disagree. The leg extension movement puts tremendous pressure on the ACL. Doing the movement with heavy weight puts unnecessary shear loads on the knee joint. To each his own but you can build legs/quads with compound movements like squats or leg presses without stressing the knee joint like leg extensions. They can have a place if light weights are used for rehab or as a pre-exhaustion movement but doing heavy leg extensions is just not necessary.

You are correct regarding knee extensions during recovery/therapy from ACL reconstruction or if you have a torn ACL.

[Wizwell]

Deeper is better, provided you're not sacrificing good form. It targets the lower quads, near the knee. It also activates the glutes more. Check out MI 40 "Optimizing squat mechanics" on youtube. If you have trouble going low, work on hip and ankle flexibility by practicing the bottom position with no weight. I had very stiff hips once and did this several times per day resulting in much more hip flexibility. Also, spend one workout per week working on the posterior chain. ( glutes, hamstrings, lower back ) This will help get you the results you're looking for. Google "Building Glute Mass" you'll find a ton of information.
Good luck.

[GirlyGymRat]

I appreciate this thread. I struggle with my squat form. It is a highly awkward movement and I still can't seem to find the perfect form. I think tight hip flexors and lower back are to blame.

[SlimmerMe]

Same here re: squat form. Anymore tips would be appreciated.

[AR's King Silabolin]

Again a superb Piana tips. Super narrow continous hacksquats, 30 reps, 25, 20, 15......your outer quads will swell like a baloon.
Remember, the weigth u r using doens mean shit. Burn only.

[krugerr]

Again a superb Piana tips. Super narrow continous hacksquats, 30 reps, 25, 20, 15......your outer quads will swell like a baloon. Remember, the weigth u r using doens mean shit. Burn only.

Are you Rich Pianas personal marketing monkey?!

Sent from my iPhone using App

[kelkel]

Again a superb Piana tips. Super narrow continous hacksquats, 30 reps, 25, 20, 15......your outer quads will swell like a baloon.
Remember, the weigth u r using doens mean shit. Burn only.

Gotta disagree with the "bolded" comment. If that were the case then we'd all get huge from simple push ups and body weight lunges. A pump by itself does not mean you're growing.

[bigdil511]

Gotta disagree with the "bolded" comment. If that were the case then we'd all get huge from simple push ups and body weight lunges. A pump by itself does not mean you're growing.

You know he's a professional troll at this point no?

[Ashop]

No that was a myth years ago. The exception is if you have issues with where the patella tracks on the femur and you have pre-existing pain/DJD there. In that case you stay away.

I love leg extensions. I think some people go way to heavy on them. I like doing a moderate rep range 15-21 reps.