Thread: Squats and soreness

Yes, do SLDL's and something esle for hamstrings.

I love heavy DB lunges on Leg day. Also, you could use the leg curl or leg press moves. Different foot positions on a leg press will focus in on different sections of the legs... Here is a quick overview.

Variations

Any variation you do on a leg press other than calf work will stress the hamstrings, quadriceps, and glutes as well as the musculature surrounding them. On the other hand, you can place your feet on the sled in such a way to accentuate and fatigue one or more of these muscles more so than the others. In all instances you may find that you will need to readjust the seat back to a different angle to receive the most benefit.

Quads:

1. Place your feet together or only a few inches apart in the center portion of the sled. Follow good form in executing the press. You will probably find that you will not be able to bring your knees as close to your body as when your legs are placed farther apart.
   
2. With your feet in any position, press the sled away from you with your toes only.

Hamstrings:

1. If the machine allows, place your feet either fairly close together, but not much more than shoulder width apart, at the very top of the sled so that your toes are off the platform. This will insure that you will only be able to press with your heels. Again the range of motion maybe somewhat compromised but you will definitely feel this method in your hamstrings more so than in your quads.
   
2. If the machine will not allow you to perform a press as described in No. 1, then place your feet in the middle of the platform and press the sled away from you by lifting your toes (as best you can within the confines of your shoes) and press with your heels only.

Glutes:

As with squats, the glutes are targeted more when the distance between the heels is wide. Using the free range of motion version, place your feet as far apart on the platform as possible. Some platforms do not lend themselves well to this version and larger individuals may be unable to do this on any machine.

One-Leg Presses:

It should be obvious, but the first thing you will need to do is lighten the load. Many chiropractors, masseuses and physical therapists don't care for one-leg versions of anything that is ordinarily done with both legs because they feel it puts an unnecessary strain on one side of the body which can cause imbalances and injury. If you like one-leg versions and don't have any current back or joint problems, be sure to take care with form and load.

When performing a leg press with one leg at a time, place the leg to be trained in the CENTER of the platform. The leg you are not working can either be placed on the floor (if this is possible) or crossed over the thigh of the leg to be worked or braced against the side upright of the machine, if one exists. Because each machine is constructed differently, you will have to determine the best position to keep the non-training leg out of the way

My legs are so sore after doing my current routine.
Squats 5 sets
Leg extentions (heavy) 3 sets
Calves

I am very lean and currently bulking. This routine kills my legs and ass.

Why is it necessary to do more than SLDLs for hamstrings? I thought they were one of the most effective exercises for them.