ATG: More Tricks of The (Knee) Trade — Key Takeaways
Bumper plates with a $2 2x4 board create an effective elevated platform for step-ups, split squats, and hex squats without needing a squat rack.
Key takeaways
Heel elevation emphasizes knee/quad focus in step-ups
Heel elevation emphasizes knee/quad focus in step-ups
- Bumper plates with 2x4 creates elevated platform for step-ups and split squats targeting knee-dominant movement
- Heel elevation technique used successfully in squats for decades, lesser known for unilateral leg exercises
Nordic negatives need extra recovery due to high force
Nordic negatives need extra recovery due to high force
- High force potential of resisting bodyweight with hamstrings requires more recovery than typical hamstring exercises
- Overdoing Nordic negatives is common mistake - more force usually means more recovery needed
Treadmill handrail enables deep split squat regression
Treadmill handrail enables deep split squat regression
- Holding treadmill handrail makes deep split squat more accessible for beginners or post-pregnancy return
- Provides stability support for strength/flexibility combination exercise during skill development
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In this piece
- Minimal Equipment Setup for Knee-Building Exercises
- Treadmill as a Split Squat Regression Tool
- Priority Equipment and Hamstring Curl Options
“More force usually means more recovery needed. Not all exercises are the same.”
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