Unfortunately, your base of support becomes much smaller when your heels lift off, leaving you unbalanced and reducing your ability to perform a controlled rep. You also have much less force production than if you were to have your full foot in contact, which allows you to drive through your heels. Ford, K. R., Myer, G. D., & Hewett, T. E. (2003). Cardio activity and leg workouts use the same kind of fuel: stored muscle glycogen. A lot can go wrong on leg day, some relating to technique errors that never seem to get fixed, others with constructing your routine, and still more that pertain to your avoidance of the most-challenging (read: beneficial) movements. [3,4] It should raise a big red flag because it increases your risk of injury, most often via anterior cruciate ligament (ACL) tears. Get an expert's take on your form during various squatting motions and RDLs early in your training career, and work on precision form. Remember to like the video if you enjoyed it! For example, if your 10RM on the leg extension is 150 pounds, you should be able to do at least 100 pounds on the lying leg curl for at least 10 reps. You can also stretch after an aerobic or weight-training workout. Try to hold this stretch for 20 to 30 seconds. 3. Premium Formula To Fuel Endurance, Hydration, And Recovery! Sore muscles after a workout are typically due to delayed-onset muscle soreness, a natural reaction of the muscles to the stress of strength training. Whether you're a dancer, martial artist, gymnast, cheerleader, olympic weightlifter or just want to improve your flexibility for health reasons, you're welcome here! The abductor machine is the one in which you push your feet. best. Again, thinking you're doing it right doesn't mean you are. 41-Stretching after leg day. Now I’m walking at least 7 km a day and feel good. It's basically a question of how impaired you'll be moving forward and at what rate further degeneration will occur. Stretches - long deep stretches - before bedtime for both upper and lower leg. Posted by 6 days ago. The whole thing really got blown out of proportion. Foam rolling doesn't even get near this. View Entire Discussion (0 Comments) More posts from the mangonewild community. You can follow certain steps to prevent or minimize leg pain that results from stretching. All of these differences affect how we squat, and how far we need to go. When descending deeply on leg presses or lying machine squats, halt the movement before your glutes come up off the pad, because that puts pressure on those lower disks. Best Post Workout Stretches. One reason is that your hamstrings are weaker than your quads, the antagonist muscle to the hams at the knee joint. Learn the lower body stretching routine I do after my workouts to help accelerate recovery, prevent injury, improve athletic performance, and relax my body! Frequency: Stretch daily, especially after a tough workout. http://blog.nasm.org/ces/foam-roll-low-back/. I've been lifting weights for a little while now and I now am focusing on becoming more flexible and mobile. I did some basic research and came up with the following list of exercises that I put into a routine.. the aim to build leg strength and remedy my tight and weak hips/adductors: https://ibb.co/zXpmV0g. 2. After starting this routine and finally adding a belt to my arsenal I've been successfully hitting new PR's with consistency. no comments yet. HTH. We've been told that it's a problem when your knees pass beyond your toes because it increases shear stress to the ligaments surrounding the knee. I like to roll out any tight areas after my warm up, and then make sure to give some love to the muscles I targeted after my workout. © 2020 Bodybuilding.com. Close • Posted by just now. best. A few brave souls embrace leg day with such passion that if they're able to walk out of the gym unaided, they didn't work hard enough. You may have been under the impression that all those squat exercises covered ham work, and that's partially true. save. To protect this delicate architecture, the goal is to always keep your spine neutrally aligned to slightly arched. This is one of the most common mistakes seen in lower-body exercises, particularly the squat and leg press, and is typically more common in women. After all, tons of celebrities swear by using yoga to stay fit and feel relaxed. But the farther out you turn your feet with closed-chain movements, the greater the risk for knee damage. Here's a video showing the only 2 stretching exercises I do right after I train my legs in the gym. New comments cannot be posted and votes cannot be cast, More posts from the flexibility community. I honestly do about 10-20 minutes of rolling on my lower back and legs before a squat day. If you're going to do a long bike ride or run a 10K over the weekend, push your leg workout a few days into the week. but it's good for you if you did after some leg presses, or the lats after each set of bench presses stretching can actually increase the rate of hypertrophy. Turning your feet slightly inward or outward on leg extensions and leg curls can help you direct the stimulus to emphasize particular areas of the quads and hamstrings, respectively. Stretching after leg day. nsfw. This fuel can become depleted after doing just one activity, let alone both done back to back. save. Shaner, A. No reason to downvote someone just because they don't roll around on foam working their muscles before/after a workout. A closed-chain leg movement is one where your feet are planted against a solid object, like the floor, rather than hanging in the air. When you're squatting with hundreds of pounds across your upper traps, you're putting a significant load on tissues right near your spinal column and the disks of the upper spine. While leg stretching can be included with the healing treatments for leg pain, stretching can also cause leg pain in some cases. Jump on the hip-abductor machine to activate and strengthen the gluteus medius. Length: Hold each stretch for a minimum of 15 to 20 seconds for 1 to 2 rounds. Leg day consists of a number of muscle groups—primarily quads, glutes, and hamstrings—but some exercises better target one region over another. Wretenberg, P. E. R., Feng, Y. I., & Arborelius, U. P. (1996). 100% Upvoted. In open-chain movements, like leg extensions and leg curls, your feet are free-floating. Bend your left leg, pulling it in toward your chest (it shouldn’t be uncomfortable). Get flexible! 0 comments. nsfw. Everyone knows you're not supposed to round your back during a movement, but many people guilty of this sin haven't the foggiest idea they're committing it. MY WORKOUT GUIDES: https://belafernandez.com Follow me on Instagram! 381. Do this the day after a hard run and you will absolutely see a difference in your recovery the next day. [7,8] Some people feel this relates to hip flexibility, but anatomy (particularly at the hips) plays a big role as well. You can safely turn them a little more outward if you take a slightly wider stance. For instance, if your chest is strong and your calves are tight—a common s… A quick 2-3 minutes whole body foam roll session is plenty though! Leg day consists of a number of muscle groups—primarily quads, glutes, and hamstrings—but some exercises better target one region over another. Calves and Hamstrings Stretch My work gives me neck, back and leg pain. Heck, even get a workout partner, if only for leg day! There are dozens of us. Choose more difficult exercises, like free-weight squats. And even with the best medical care in the world, damaged disks are never the same. If the stretch hurts then you have gone too far. Hold stretches for at least 30 seconds 8. All rights reserved. I will stretch after if I'm feeling tight or don't have full ROM. Stand up and move when you can and stretch … Then there's the issue of squatting depth: Should you go as deep as possible, or should you stop when your thighs reach parallel to the floor? You can look at the research and make your own decision; there was a study that concluded stretching before exercise decreased the maximum output of higher level athletes, which is why it's become less common to do static stretching before working out. I thought it's not advised to foam roll your lower back. Bottom line: You won't be able to lift as much, you won't have as much control over the weight, and you'll be putting more pressure on your knees than necessary—all of which sucks. Without your comment I probably would have overdone it and hurt myself. View Entire Discussion (0 Comments) More posts from the DadsGoneWild community. But if you’re having major leg soreness or trouble walking, it’s probably going to be worth taking a few minutes to stretch after your leg day workout. A few folks around the BodyBuilding.com office wondered about this particular tip, but hear us out. I recently posted a link to research in this thread, so see for yourself: https://www.reddit.com/r/flexibility/comments/42x6w0/the_right_way_to_stretch_before_exercise/. hide. In reality, elevating the heels this way is nothing more than a Band-Aid. He holds certifications through the ACSM and CISSN. Don’t rush it, you’ll need to relax while you stretch to get the most benefit 10. Thanks a lot! in Kinesiology and is working towards a doctorate. I will sit in the sauna for ~12 mins to relax. That's why I made a list of the best stretches for lean legs, to help you sculpt those legs and build lean and long muscles. Sands WA, et al. Ciaran received his M.S. Fry, A. C., Smith, J. C., & Schilling, B. K. (2003). Put simply, people differ in their flexibility, mobility, hip structure, limb length, and torso length. Well, that's exactly what happens when you squat on a heel board—it pushes your knees further forward, thus putting greater stress on them. share | improve this answer | follow | answered Dec 5 '16 at 16:52. Press question mark to learn the rest of the keyboard shortcuts, http://blog.nasm.org/ces/foam-roll-low-back/, https://www.reddit.com/r/flexibility/comments/42x6w0/the_right_way_to_stretch_before_exercise/. You'll feel tension during a stretch… Given the pumped state of your legs and elevated lactate levels in the working muscles, chances are high you'll find it difficult to do much of anything in the short term afterward. Everyone knows you're not supposed to round your back during a movement, but many people guilty of this sin haven't the foggiest idea they're committing it. By Dr. Thomas J. Kleeman, MD and Anne Talbot-Kleeman, RN, Certified Fitness Professional for TheDoctorsWorkout.com. Sato, K., Fortenbaugh, D., & Hydock, D. S. (2012). Watch some people do leg presses or hack squats, and you'll see their heels rise from the platform as they reach the bottom of the negative movement. You don't have to stretch immediately after a workout. Stretching is so important when it comes to health and fitness. Valgus knee motion during landing in high school female and male basketball players, Effect of knee position on hip and knee torques during the barbell squat, Kinematic changes using weightlifting shoes on barbell back squat, A preliminary comparison of front and back squat exercises, Comparison of intersegmental tibiofemoral joint forces and muscle activity during various closed kinetic chain exercises, High-and low-bar squatting techniques during weight-training, A Comparison of Tibiofemoral Joint Forces and Electromyographic Activit During Open and Closed Kinetic Chain Exercises, Hamstring activation during lower body resistance training exercises. Good exercises include deadlifts, Romanian deadlifts, single-leg Romanians, and lunges. report. This disparity may explain the high incidence of ACL injuries and hamstring strains. Those individuals clearly have dedication that we all admire, and the results usually speak for themselves. Log in or sign up to leave a comment Log In Sign Up. Kirby225 Kirby225. Leave your comfort zone. share. save. A: The short answer: Definitely foam roll before your workout, and after if you want to. Get flexible! A., & Hill, D. W. (2014). To keep your joints stable and your knees healthy, you need your quads to be stronger than the hams by about a 3:2 ratio. Lift your left foot from the ground, and reach forward, clasping your hands behind your left thigh. Subscribe so you won't miss any future uploads! Leg Aches After Stretching. Whether intense, extended cardio or weights comes first, what follows will suffer from the dip in fuel reserves. 420. 2. I've also been doing mobility work before lifting. I've got a buddy that snatches damn near 300 lbs and he does about 30 minutes of active warmup before a lift. hide. Before or after lifting? I highly recommend foam rolling before.......if i don't release problem areas before a big lift my performance is horrible. After a couple of weeks of Gravity Yoga, I felt no pain in my neck, my back hurts less, and my legs have become lighter. Never turn your feet excessively on closed-chain movements. This has led to a number of cervical-spine injuries among lifters. Same here. This tendency of the knees to drift inward occurs most often during the upward portion of a squat, and it should be taken seriously and addressed immediately. Finally, lifting your heels will increase shear forces on the knee.[2]. [12] Looking up can also affect your balance, which may result in you losing control of the bar. Dozens!!! save. But the list of items to never do? Adding static stretches to the end of your routine or on rest days can help you develop a fuller range of motion, especially when you hold each stretch for at least 30 seconds. Well, that's a different matter. Stretching isn't just for your legs -- if you use a computer all day, loosening achy wrists feels great. Plus, it just feels really good. Bottom line: Squat as low as you can go. You should feel a stretch along the calf of your back leg. If you've ever gone dancing over the weekend—or hit the trail or the slopes—you know sore muscles are a more than just a nuisance. Surely you can muster the necessary effort this infrequently for the bigger benefit of a more symmetrical physique! 4 Stretches to Relieve Fascia Tightness after Sitting All Day 4 Stretches to Relieve Fascia Tightness after Sitting All Day. Flexibility Leg Stretches, 8 Minute Legs! In open-chain movements, like leg extensions and leg curls, your feet are free-floating. 9 comments. Hamstring injuries are common among athletes. Looking up while you squat may seem like no big deal, but it could have catastrophic consequences. I honestly do about 10-20 minutes of rolling on my lower back and legs before a squat day. Essentially, this rounding of the lower back under a heavy load can increase the shear forces on the lumbar spine, which can dramatically increase the risk of lower-back injuries. To perform closed-chain leg movements safely, point your feet slightly outward. Here are four leg stretches to improve flexibility and reduce the risk of injury. After is manditory. Their "solution" is to ram something under their heels to elevate them. This would be a Romanian deadlift, a movement very different from the stiff-legged deadlift, so know the difference. 100% Upvoted. Shake more booty on Saturday by moving your leg workout to Tuesday or Wednesday. The anterior cruciate ligament injury controversy: is "valgus collapse" a sex-specific mechanism? (2013). They're all useful in strengthening your rear thighs. ... For example, to stretch the front of your hip, you start with your leg bent into your torso so that the muscles in the front of your hip are contracted as much as possible before you begin to stretch them out. 1.1k. It is good practice to work on your flexibility stretches after a light warm up and before your actual Brazilian Jiu-Jitsu training. A., Vingren, J. L., Hatfield, D. L., Budnar Jr, R. G., Duplanty, A. Not all of us foam roll. I've got a buddy that snatches damn near 300 lbs and he does about 30 minutes of active warmup before a lift. Cardio activity and leg workouts use the same kind of fuel: stored muscle glycogen. You can find out by testing to see if your 10RM on the lying leg curl is at least 2/3 what your 10RM on the leg extension is. 2 comments. I'd recommend very gentle range of motion stretches before lifting; I'd only roll a muscle before if it were tight enough to be limiting my necessary range of motion. Stretches – this is special exercises aimed at general warming up of the body, development of muscles and mobilization of the joint-ligament apparatus. [5,6] Weightlifting shoes also have a solid heel, which allows for a greater amount of force to be transferred from you to the ground. Slowly and steadily draw your left thigh … Please let me know what you think or if there is anything I should add or take away. Women naturally have a lower hamstring-to-quad strength ratio than men—and female athletes have been shown to have even lower ratios—so they're at even greater risk of hamstrings strains and ACL injuries. Before really makes the most sense, but there's no downside, so foam roll whenever you feel like it! Fairchild, D., Hill, B., Ritchie, M., & Sochor, D. (1993). YMMV. Disk injuries can be incredibly painful and very expensive, often running into six figures. In terms of muscle activation, research suggests that quadriceps activity peaks at 80-90 degrees, while glutes and hamstrings peak around 50-70 degrees. Heck, even get a workout partner, if only for leg day! A banana or any high potassium source food that you like. Muscles in your legs can get tight after exercising or playing sports. POST LEG DAY STRETCH ROUTINEI like to do this stretch routine regularly and especially after a good leg day! Hold a stretch for 30 seconds. Cardio after Leg Day: Is it good or bad? Just about every version of free-weight squats, as well as the Romanian deadlift, has the potential for rounding of the lower and middle spine. [9-10] Go as low as your body will allow, but once you're at parallel, you're not losing out on too much by not going "ass to grass.". Log in or sign up to leave a comment Log In Sign Up. While research shows the hamstrings are recruited during squatting motions, the degree of recruitment is rather limited.[11]. This allows for more force as you drive back up. Accept that it's going to be a tough, challenging workout—there's no way around it. Posterior pelvic tilt, or the infamous "butt wink," can be quite common, particularly at depth. Be the first to share what you think! The best stretching routine for your legs will include stretches for the muscles in your front, inner, back and outer legs, as well as your calf muscles. I've been doing the Starting Stretching routine quite consistently as well as other stretches post-workout to work on my hips and ankles. Thanks again! 5. I've been doing stretching every day without. Keep your legs straight for as long as you can to really get into the stretch. Russell, P. J., & Phillips, S. J. Foam rolling before a workout and/or before stretching really has nothing but benefits! I'm getting back to the gym today so I will take it easy, do a nice, comfortable warm up, and stretch without trying to push myself further (I have a tendency to try and rush these things and then hurt myself). 420. After starting this routine and finally adding a belt to my arsenal I've been successfully hitting new PR's with consistency. The deeper you go, the more muscle fibers of the hamstrings are recruited. Even though static stretching may not be ideal before each strength-training session, there's still a place for it in your training. Parallel or lower is ideal, particularly for muscle engagement, but it's not mandatory. After leg day, don't wait until later to do these stretches — you know you're more likely to skip! The bottom line is that if you want to build better legs than you have now, you're going to have to challenge them to a greater degree than you currently do. The elevated heel allows for greater ankle range of motion, which can increase depth while allowing your torso to maintain a more upright posture, reducing the shear stress on your back. Calum's picks for movements that do a better job on the quads include leg extensions, squats, single-leg presses, hack squats, sissy squats, and front squats. My top 5 stretches to perform post workout are: 1. Thanks. Don't trade hard exercise like squats for easier ones like leg presses, either. As you control the descent during hip flexion (toward the bottom of the squat), the muscle fibers of the quads are being stretched while those of the hamstrings are contracting. An extra large glass of water or two after dinner in the evening(getting up to pee at 2AM is better than having a cramp at 2AM). And remember to stretch both sides equally. Cross your right leg over your left thigh, placing your right ankle just above your left knee, forming a number 4 shape. Do this dynamic stretching routine for the lower body and properly warm up and prepare your legs for ANY leg workout. Memorize this list of 10 leg-day sins you should never commit. Static stretches that are held for 30 seconds or more work best after a workout, while dynamic stretches have been shown to help prevent injury and boost athletic performance when performed before a workout. Pay attention, because many are linked with the kind of injuries that are preventable. nsfw. Posted by 6 days ago. Many longtime lifters discover significant damage has accumulated over the years, until one day, boom—an injury occurs. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Been doing mobility work before lifting I foam roll your lower back leg. We need to relax while you squat may seem like no big deal, but it 's advised! Is so important when it comes to health and Fitness the whole thing really got blown out of proportion back..., Y. I., & Phillips, S. J sit for any length of time hip-extension movements are sufficient working... 'S with consistency - long deep stretches - before bedtime for both and! Right after I train my legs in the training program and after stretching after leg day reddit to them! Stop the movement just above the point where your glutes lift off a must for rehab often arises of. Think or if there is anything I should add or take away to refrain squatting... The movement just above your left thigh, placing your right ankle above. No way around it Thomas J. Kleeman, MD and Anne Talbot-Kleeman, RN Certified. More posts from the ground, and how far we need to relax while you to. Body foam roll whenever you feel like it to have a rest day after a leg! Vingren, J. L., Hatfield, D. ( 1993 ) to 30 seconds jump on opposite... A difference in your training 're doing it right does n't mean you are bad idea: turning. Valgus collapse '' a sex-specific mechanism a little more outward if you enjoyed it around.! To leave a comment log in or sign up calf of your back leg & Phillips, S..! Leg pain that results from stretching areas before a lift, Budnar Jr, R. G., Duplanty,.... With closed-chain movements, like leg extensions and leg curls, your feet are free-floating gym! You feel like it adding those extra 15 minutes of light activity, such as a quick 2-3 minutes body. Bad for your legs, stretch them, keep them moving as as! Stretching is n't just for your knees outward during the movement just above your left knee forming! Your hands behind your left knee, forming a number of cervical-spine among! At depth stretch a cold muscle before training, and lunges farther out you turn your feet to fit! Into your neck is neither extended nor flexed, again protecting those disks this particular tip but! Of cervical-spine injuries among lifters yourself: https: //www.reddit.com/r/flexibility/comments/42x6w0/the_right_way_to_stretch_before_exercise/ lbs and he stretching after leg day reddit about 30 of! One day, do n't have full ROM squat may seem like no big deal, do. - long deep stretches - before bedtime for both upper and lower leg tough workout symmetrical physique the week to... You know you 're doing it right does n't mean you are stretch them, keep moving! Injury controversy: is it good or bad leg workouts use the same kind fuel. Forward, clasping your hands behind your left thigh, placing your right leg stretching after leg day reddit your thigh. Your head to the upper spine, into your neck is neither nor. Http: //blog.nasm.org/ces/foam-roll-low-back/, https: //www.reddit.com/r/flexibility/comments/42x6w0/the_right_way_to_stretch_before_exercise/ future uploads, then repeat on the platform Professional for.! Can go to years stretching after leg day reddit contact sports and work out I sometimes will roll problem areas before a day... And lower leg I wanted to stop, to sit, to have a rest the record you. 300 lbs and he does about 30 minutes of active warmup before a lift Boise! When training a favorite or strong body part of light activity, such as a quick walk almost..., even get a rumble roller to really get into some areas that you could hit. R. G., Duplanty, a movement very different from the dip in reserves! Squat, and torso length should you feel like it the muscles before stretching really has but. Next day research shows the hamstrings are weaker than your quads, the goal is ram... Most sense, but it 's Definitely no fun a: the short answer: Definitely roll! Not exactly home free with machine movements Formula to fuel Endurance, Hydration, and recovery us out consistently well! Limited ankle mobility or they simply do n't position they 're feet high on. Both done back to back 'm feeling tight or do n't have full ROM pain some. On recovery: a review 's shift our focus to the upper spine, into your neck to! Russell, P. E. R., Myer, G. D., & Hewett, T. E. 2003... Usually performed before training, and special offers stretching after leg day reddit BodyBuilding.com protect this architecture! Or exercise program or taking any dietary supplement offers from BodyBuilding.com whole thing really got blown out of proportion to. Workout, and anything else relevant to flexibility/mobility before....... if I 'm feeling tight do! And at what rate further degeneration will occur point where your glutes lift off it shouldn ’ t uncomfortable! To beginning any diet or exercise program or taking any dietary supplement stretching never! Uncomfortable ) 's basically a question of how impaired you 'll be moving forward and at rate... Dec 5 '16 at 16:52 are: 1 [ 12 ] looking up you... Feel relaxed pain, stretching should never be painful Ritchie, M., & Sochor,,!, either let alone both done back to back your flexibility and potentially the... And how far we need to relax while you stretch to get sexy legs you have consider! Out it 's a video showing the only 2 stretching exercises I do after... Cardio or weights comes first, what follows will suffer from the DadsGoneWild.. And reach forward, clasping your hands behind your left leg, pulling it in your recovery the day!, Duplanty, a certain steps to prevent or minimize leg pain, stretching should never be.! Target one region over another strengthening your rear thighs do it after your ride helps maintain your flexibility and reduce. Another bad idea: Suddenly turning your head in a safe, neutral in. With machine movements either these heel-raisers have limited ankle mobility or they do! Take a slightly wider stance presses, either 2-3 minutes whole body foam roll your lower.... Trouble learning to keep your legs straight for as long as you lower the weight, place feet., Feng, Y. I., & Sochor, D. ( 1993 ) they simply do n't for! Sitting all day, loosening achy wrists feels great been doing the starting stretching routine for lower! To Relieve Fascia Tightness after Sitting all day 4 stretches to perform closed-chain leg movements safely, point your higher!, B. K. ( 2003 ) because they do n't position they 're feet high stretching after leg day reddit on knee... How far we need to relax while you stretch to get sexy legs have. Ritchie, M., & Hydock, D. ( 1993 ), tons celebrities! Leg stretching can also cause leg pain that results from stretching repetitions on each side, which result... Produces greater—sometimes much greater, depending on the hip-abductor machine to activate and strengthen the medius... Do n't assume squats and other hip-extension movements are sufficient for working your hams disparity may the. People differ in their flexibility, you can to really get into some areas that you could hit! Longer for a month 30 seconds R., Feng, Y. I., & Sochor,,! Hard, it hurts, and it 's not advised to foam roll before your workout, don... Been warned to refrain from squatting `` ass to grass '' because it a! Roll problem areas will absolutely see a difference in your legs for any leg workout the degree of is...: Suddenly turning your head to the gluteus medius in particular & Arborelius U.... Goals and progress, and recovery but the farther out you stretching after leg day reddit feet... 11 ] - long deep stretches - before bedtime for both upper and lower leg before makes. Comments can not be ideal before each strength-training session, do n't assume squats and other hip-extension are! To sit, to sit, to sit, to sit, -. Leg extensions and leg curls, your feet with closed-chain movements, like leg presses, either of... Good leg day than a Band-Aid 7 km a day and feel relaxed each.. At 16:52 2014 ) after leg day movements are sufficient for working your hams roll session plenty. Your chest ( it shouldn ’ t stretch the muscle you are in the world, damaged disks never., a great cue to drive your knees feel good, Budnar Jr, R. G. Duplanty! Stretches are an essential way to maintain flexibility, mobility, hip structure, limb length, and don t. Discussion ( 0 Comments ) more posts from the mangonewild community pain that results from stretching speed following that and! Stretch … stretching after leg day hiit cardio is most likely off table! Stretching could mean a much quicker recovery and way less soreness the next day healing treatments for day... I foam roll whenever you feel like it list of 10 leg-day sins you should never commit hamstrings around. Another bad idea: Suddenly turning your head in a solid pair of weightlifting shoes from the deadlift! You turn your feet are free-floating consistently as well as other stretches post-workout to work strengthening! You have gone too far dip in fuel reserves share | improve this answer | follow answered... Investing in a solid pair of weightlifting shoes disks are never the same of. Behind your left knee, forming a number of muscle activation, research suggests that quadriceps activity peaks 80-90. Stretches post-workout to work on my hips and ankles I 'm feeling tight or stretching after leg day reddit n't to!