For this week’s review, we’re discussing how to create a powerful leg program. Since these postures are provided for you via the calendar, we’ll talk about choosing add-ons, and the reason for including power postures, LRM and SRM’s. 

Our Leg work programming aims to strengthen the Quads, Hamstrings, Adductors and Abductors through targeted partial reps (SRM’s) and functional large movements. 

Understanding the importance of Range of Motion (ROM)

Partial Rep (SRM’s) Benefits

You feel “the burn” the most during partial reps because they target specific muscle fibers and hold them under constant tension. This increases muscle endurance, which aids in injury prevention! This allows those with injuries or joint sensitivities to continue to work and focus on weak spots.

While these movements can make your legs feel like jelly, they aren’t efficient in building functional strength since they only target specific muscle fibers. This is why we include Large Range Movements

Full Range (LRM’s) Benefits

Moving through full extension to full contraction leads to a balanced development in the muscle. You engage more muscle fibers which increases muscle growth, strength, and coordination. It enhances your joint health, improving your mobility and daily functionality. They are ideal for developing real-world strength that translates into everyday activities.

Understanding Power vs Flat-Footed PosturesBenefits of Flat-Footed Exercises

Flat-footed exercises involve keeping the entire foot in contact with the ground to create a stable base of support. This increases overall stability and activates a wide range of muscles, particularly those involved in stabilization (hamstrings, glutes, quads + small muscles in feet.) These exercises reduce excessive strain on the knees, ankles, and lower back.

Benefits of Power Postures

Power postures involve elevating the heels, which requires greater balance and control. Elevating the heels in power postures challenges balance and coordination, relying more on the core for stabilization and providing added benefits to the abdominal muscles. This also helps isolate and tone specific muscle groups like the calves and quads, aiding in developing lean muscle in the lower body.

To summarize, Flat-footed postures put more emphasis on the hamstrings/glutes with some quad activation and are ideal for building overall lower-body strength, balance, and functional fitness. Power Postures emphasize muscle isolation, particularly in the calves and quads, while also challenging balance and improving core stability.

So why review all of this? As instructors, our goal isn’t necessarily to make our clients shake the most; shakes don’t always equate to strength building. It’s understanding what is going to benefit them most outside of the studio in their everyday lives. So when programming your leg add-ons, here are a few tips:

1. Make it Balanced – Make sure your overall program add-ons are functional (at least 1 Large Range add-on) and targeted (pulses, heel lifts, etc.)
2. Make it Varied – If you finish one posture with pulses, try finishing the other with heel lifts, hip rocks, etc. It’s easy to get into the routine of 1inch > LRM > pulse> GFH, which basically targets the same muscle fibers 3 times in a row. Add some variety for the most comprehensive leg workout 🙂
3. Be Educational – after reviewing the above, tell your clients where they should be feeling this – “press down into your heels to turn on your hamstrings” “the higher your heels are, the more you should feel it in your quads” etc.