Connect
To Top


Front-to-Back Quad Attack


ironmanmagazine.comIf you’re older, you may have trouble doing free-bar squats. Many over-40 trainees get pain in the knees, hips and/or lower back due to their trying to maintain good form with heavy weight. There is a solution—and you can still squat.

It starts with leg extensions and a preexhaustion effect. You can either do them as straight sets first—say, four sets of 12 to 20 reps—and then move to squats, or you can do preex supersets, going immediately to squats after every set of extensions.

Either modified preexhaust—the straight-set version—or the preex supersets will prefatigue your quads for squats, and you’ll be forced to use less weight. As a result your lower back will be able to keep your torso upright for perfect form, and your quads will be on fire.

Even better, do front squats before your back squats. Coach Charles Poliquin recommended that in his October ’12 Smart Training column. Do five reps on the front squat, and then immediately do five to eight reps on the back squat with the same weight. You can do straight sets of leg extensions before this front-to-back attack or do tri-sets: leg extensions to front squats to back squats.

 

You must be logged in to post a comment Login

Leave a Reply

More in Bodypart

  • The Spartan Chest Workout

    Add size and definition to your chest with this next level chest workout. By Raphael Konforti MS, CPT   History tells...

    Sharon OrtigasOctober 13, 2017
  • Massive Gains From Head To Toe

    A total body overload plan for virtually guaranteed hypertrophy. By Sarah L. Chadwell, NASM-CPT   Broscience states that lifting heavy junk...

    Sharon OrtigasOctober 13, 2017
  • Pre-Exhaust Training

    Improve your form, keep your body balanced and continue progressing. By Heather Neff, CPT   Have you tried pre-exhaust training? Though...

    Sharon OrtigasOctober 5, 2017
  • Better Off Deadlifting

    The deadlift has stood the test of time because it works all of your muscles. By Sarah Chadwell, NASM CPT  ...

    Sharon OrtigasOctober 2, 2017
  • 6 Weeks To Be Your Best!

    A raw, full-body six-week workout that will get your body rock solid. By Sarah L. Chadwell, NASM-CPT   Want to get...

    Sharon OrtigasSeptember 29, 2017
  • The Ultimate Arms Workout

    Four to eight weeks of this workout will result in arms growth and tight T-shirts. By Michael Schletter, CSCS*D, NSCA-CPT*D  ...

    Sharon OrtigasSeptember 28, 2017
  • 4 Exercises That Build Six-Packs Better Than Sit-Ups

    BODYPART WORKOUT Activate and train your core to sculpt the abs masterpiece of your dreams. By Raphael Konforti MS, CPT  ...

    Sharon OrtigasSeptember 25, 2017
  • Front Squat 101

    Squat your way to greater strength, flexibility, and improved gym performance. By Heather Neff, CPT   Compound moves have never been...

    Sharon OrtigasSeptember 19, 2017
  • HARDBODY FEATURE

    By: The Editors   Some women take your breath away. Some women impress you from the first glance. Some women can...

    Sharon OrtigasSeptember 19, 2017