Ok, after more and more research in training, I’m finding myself more and more cornfused. I keep reading about keeping a balance between quad dominant and hip dominant movements within a training program, and to me the line between the two is getting blurry. I mean, lunges sometimes feel quad dominant and sometimes they feel hip dominant depending on which part of my foot I press off from. Same goes with the different variations of squats I do (back barbell, split, pistols) and regular deadlifts. Is there a list somewhere on here that has something like:
quad dominant: squats, step ups, leg extensions (yeah I know, it’s heresy to write that phrase here)
[quote]Doug@alphadog wrote:
Ok, after more and more research in training, I’m finding myself more and more cornfused. I keep reading about keeping a balance between quad dominant and hip dominant movements within a training program, and to me the line between the two is getting blurry. I mean, lunges sometimes feel quad dominant and sometimes they feel hip dominant depending on which part of my foot I press off from. Same goes with the different variations of squats I do (back barbell, split, pistols) and regular deadlifts. Is there a list somewhere on here that has something like:
quad dominant: squats, step ups, leg extensions (yeah I know, it’s heresy to write that phrase here)
hip dominant: deadlifts, lunges, etc.[/quote]
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Regarding the squats and muscle recruitment - think about what each muscle actually does, and then do your movement based off of what you want to work. For example - for a hip dominant squat, focus on bringing your hips up, instead of just the usual pushing the weight up, which is a bit more quad dominant. At least, thats what recruits different muscles for me.