a concentric-only jump, where the athlete gets into a half-squat position, then pauses, and performs only the pushing up phase of the jump. This framework could be used to explain why some exercises and training methods are more successful than others. In these examples, a great force can be created since the muscles are already in an active state before the movement. Instead, we have numerous studies that give conflicting arguments and findings. This exercise is the same as the traditional triple jump except you do not have an approach. This puts the exercise on a level closer to barbell movements in terms of its explosive building potential. The inherent problem with this type of research is that these measures are compared against each other instead of examining their combined (synergistic) effects. Matt has worked with thousands of athletes ranging from novice to elite. PRESS Your muscles are in a relaxed pre-working state since the box is supporting load and your body weight, not the muscles. Heavy lifts, Olympic lifts, and plyometic exercises will also increase explosive strength and power but are not as specific to sprinting and jumping as weighted jumps. 1. It’s time to jump the bench with a sprint. [1,2] These measures are tested to see if there is a relationship (correlation) with sprint and jump results. Some exercises, such as stair climbing, cycling, and sprinting, will give your quads a natural workout. Stand upright with a 10-pound plate in each hand. The "shock" method is utilized in fast stretch movements such as the depth jump. Add the following quad-focused lower-body routines to your program and transform your quads into power machines. Execution-from this static position, jump up and onto the box. In the pushup … This exercise will allow you to jump harder than you may want. Swing the dumbbell down and backward between your legs, drop your head and reach as far back as possible. Why does one group of strength coaches tell you to lift heavy weights, another tells you to lift light and fast, and others tell you to only use Olympic lifts? You'll get an entire lower-body workout just using a resistance band. Two jumps will be performed: The first jump (concentric) is performed fast, where maximum force cannot be developed, but RFD is high. The speed of movement and power outputs would be low in this example, but RFD and explosive strength could be high if the effort is maximal. If the time it takes to perform the jumps is the same, the jump initiated from a full squat position would create more power since the segments travel a greater distance. There are also compound exercises that hit the quads along with other muscles, providing a full body workout: So many people never learn to do these lifts with their legs and thus will plateau early. In contrast, an isometric contraction of the knee joint will produce low power output since the segments are not traveling any distance. Although posterior-chain exercises do not specifically target the quads, you need to strengthen the muscles on the back of your lower body to avoid imbalances. Swing your arms and reach up as you jump. The goal of training is to increase both the amount of force developed in the early phase of contraction, and to increase the speed of the movement. It's a great exercise to prepare for more intense jumps. Explosive strength is defined as the rate of force development (RFD) at the onset of contraction. Upon landing, as fast and as hard as possible jump up onto the box. ... explosive legs as you perform this functional movement pattern while loaded with weight. We've all seen the definitions for Power, but many times they are not fully understood. This exercise can be performed for 3-4 sets of 8-15 reps. We may not have mentioned the leg extension as one of the best quad exercises, as we have chosen a variety of squats variations instead. Now, forcefully extend the hips, knees and ankles, but do not allow the arms to lift or bend. | This will not happen if you continue to lift with your arms and take the hips out of the movement. Increases in both speed of movement (effects power) and speed of contraction (affects explosive strength) would be beneficial for any athlete regardless of skill level, sport or weight of external load. In the countermovement, the speed of contraction is low, but the speed of movement is high, therefore power will be high. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Assume a tall kneeling position, with your heels secured under anything immovable. For supersized quads that fill out a pair of jeans (or look damn good in a short swimsuit), you need targeted exercises that’ll give you muscle definition and, of course, strong legs. This is surprisingly challenging, and for most lifters, bodyweight alone will suffice. Weighted jumps should be included in any training program designed for sprinting and jumping athletes. In sprinting and jumping a force is created along with a fast movement. This exercise can be performed for height, distance, laterally, off a single leg, or with different amounts of weight. This exercise relies more on starting strength than the traditional box squat since the athlete actually jumps. Now, what's important in this equation is the distance. Work your quads, hamstrings, calves, and more with these resistance band exercises for legs. This confusion has led the strength coach to develop training methods based on trial and error. Here are 10 exercises for developing explosive strength and power for the sprint/jump athlete. As an athlete sprints or jumps, a large force is created in a short amount of time as the segments travel a certain distance. In the second jump (countermovement), the upper body creates an additional downward force during the countermovement. Learn more about how you can improve your power. Hinge at the waist to lower your hips until they reach knee level. The dumbbell will eventually touch the ground in between your feet, not in front of them. [4] RFD is taken from the slope of the Force-Time curve (see Fig. [3] This presents a problem: it takes a longer time (>300ms) for muscle to develop maximum force. Reset after each jump. The exercises presented below are designed to increase explosive strength and power specific to these movements. Percent Body Weight: 75-100. Power output is affected by the speed of movement. I did this because those exercises are more specific to the sport, time of season and your training philosophy. Land in the middle of the box and stand all the way up. The short arc quad exercise is a great way to really focus in on properly contracting your quadriceps muscles. The Explosive Pushup helps to improve the athletic performance by building strength, speed and endurance. With the back of your heels placed against the box, sit way back onto the box. The distinction between speed of movement and speed of contraction will help clarify power and explosive strength. The dumbbell will hand with the free end facing downward. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. | While this exercise emphasizes explosiveness and power, it’s ideal for cyclists because you’ll build strength in both the quads and the hamstrings. | Athletes know strong quadriceps are needed to perform well on the field, but they don't always train them effectively. Place your feet a little more than shoulder-width apart. The move: Beginning with a squatting motion, bend your knees so your thighs are parallel to the floor. Conversely, explosive strength is affected by the speed of contraction, regardless of movement speed or the type of contraction. Pick two or three of these calf exercises … Start away from the box and perform a horizontal jump to the box. However, if you want massive quads then the leg extension is something you shouldn’t ignore. In the concentric only jump, the speed of contraction is high, but speed of movement is low, therefore power will be low. 1). Well, first it should be no surprise that at every athletic combine vertical jump and horizontal jump measures correlate highly with 40-yard sprint times. Make sure to reset before each jump. The elbows will be facing straight ahead with the fingers on top of the dumbbell. Hold the barbell with only your fingers, release your thumbs and open your hands. https://www.bodybuilding.com/content/10-exercises-for-explosive-athletes.html Perform both during your lower-body workout after a dynamic warm-up. The core is the central trunk of your body and is involved in every movement you make , as well as being decisive for good posture and protection of the spine. For a full-on quads workout (that, let's be real, sets your whole lower-body on fire), mix and match a few of these quad exercises and get ready to burn. The exercises in this article are not meant to be performed alone, but within the framework of a structured, periodized program. This is a great exercise to prepare the body for bounds or depth jumps. create more force in less time). The last part of the jump will be sped up by the dumbbell pulling on the body. Instead, you need to perform multi-joint movements in an explosive manner. As your quad strength increases, you also need to strengthen your hamstrings and glutes. Medicine Ball Exercises for Youth Athletes, How to Crush Your Entire Body in 10 Minutes Using One Weight Plate, How To Do A Single-Arm, Single-Leg Push-Up, 2 Foam Roller Workouts For Strength, Not Recovery, Get Faster for Any Sport With This 12-Week Speed Workout. By performing movements faster you can increase power, but explosive strength may not necessarily be affected by movement speed. Do not round your low back on the box, keep a flat and tight lower back position. Eastern European coaches have been training sprint athletes with weighted jumps for many years.[7,8,9]. The exercises below could fit into any training program for any sport or athlete who needs to run faster or jump higher. It teaches you to not use your arms to pull the bar up, thus the hips become responsible for getting the bar up. The touching of the dumbbell to the ground should be thought of as a trigger, once you feel this, jump straight up as fast and as hard as possible. Slightly lower down to help you propel yourself up, hopping your LEFT leg out to the side and landing on the left foot, bringing the right foot behind you. WORKOUTS Fast movements such as sprinting and rapid jumps typically involve contraction times of 50-250 milliseconds. 6. Then, as quick as you can, drop straight down into a lunge position. Here's Why, Increase Your Vertical Jump With This Plyometric Workout, 4 Non-Bench Press Exercises to Build Chest Strength, Perfect for Any Sport: Leg-Balancing Exercises, Stay Strong in the Third Period With Hockey Lower-Back Exercises, 3-Step Approach Guaranteed To Build and Protect Shoulder Muscles, Get Faster and Prevent Injury With 3 Hamstring Exercises, Building Better Legs: Leg Exercises for Strength Athletes, Exercise of the Week: Elevated Reverse Lunge With Plates, Perform 1 set of 6 reps at 80 percent of your one-rep max. By forcefully swinging the weights forward, the weights end up pulling the body upward and forward. Take a wider than shoulder width stance and hold a dumbbell in the same way as in the frog squat. On top of the hit for the quads, this movement strengthens the knee joint and also is one rare quad exercise that allows the quads to contract from a lengthened position, to optimize the length-tension ratio. Some of these quad exercises require basic equipment such as a bench or a pair of dumbbells, but many require nothing more than your body weight, a few square feet of space, and a megaton of mental toughness. As you sit on the box relax your hip flexors, but keep everything else tight. The box supports the weight of the body and dumbbell at the beginning of contraction, not the muscles. They are engaged in virtually every athletic movement. Continue alternating workouts to develop your quads and overall lower-body strength. Catch the weight with your arms fully extended in the bottom position. Posterior Chain Exercises Although posterior-chain exercises do not specifically target the quads, you need to strengthen the muscles on the back of … STACK Expert Brian Lebo has a solution. Bodyweight exercises are great for building strength as it is, but add a plyometric element — like a jump or an explosive movement — and you’ve just taken your workout to a whole new level. Pistol Squats challenge both body strength and balance. 5 Leg Exercises to Build Explosive Power for Gymnastics Explosive lower body power and the ability to dissipate high force are both crucial factors for gymnastics success. This exercise can be performed for 3 sets of 15-25 reps. Get in a half squat position with your arms in front of you. This is an intense exercise and can be dangerous if not performed properly. This exercise can be performed for 2-4 sets of 8-10 reps. Take a barbell across your shoulders with one foot forward and the other foot backward. Everyone wants to be able to run faster and jump higher, so why is there so much confusion about how to train athletes? Here is how you do it: Lie on your back and use a yoga block or basketball to prop your knee up. Do not allow the knees to travel forward, let the bar go straight down as the legs are pushed backward out of the way of the bar path. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! This exercise can be performed for 2-3 sets of 4-8 reps. Force, distance and time are products of power and can be changed in a positive way with resistance training. Squeeze your shoulders together, tighten your core, straighten you back, and sit back into a squat until your glutes touch the box. Athletes today are bigger, faster and more explosive than ever before. Early Sampling: Which is Better? The momentum of the jump should get the weight going up; the rest of the exercise is about getting underneath the weight before you catch it. It is a highly powerful exercise that needs a high level of fitness and good strength in the calf muscles. This exercise is actually two jumps. The initial state of the muscle before contraction has a great impact on explosive strength and power. Slowly straighten your bent knee until it is all the way straight. These are the granddaddy of all exercises, it targets every part of your leg, (quads,hams,calves,glutes) and also works some other muscles on a minor note such as abdominals. Going back to the examples of the countermovement and concentric vertical jumps we will be able to examine the affects of movement speed on power output (see Table 1). Stand up right with the barbell. Topics: The jump is initiated by throwing the hips forward and up, let the weight lag behind. This exercise can be performed for 3 or 4 sets of 8-12 jumps. Switch foot positions back and forth quickly and forcefully. This exercise teaches you to jump harder and faster on each attempt. Start by standing with most of your weight in your RIGHT leg as you bring your left foot behind you. In my experience, these exercises have been the most effective at increasing vertical jump, horizontal jump and sprinting performances. You need to have a good balance for this exercise. It's important to swing the plates all the way up to head level or higher. The extension of the hips will speed up the swing of the dumbbell. | Squat back slowly, don't allow your knees to travel forward, keep your lower back flat. All rights reserved. Explosive squat jumps recruit the quick twitch muscles in the quads, especially the vastus medialis. So you end up lifting with the smaller and weaker bicep muscles instead of the bigger, more powerful hip muscles. The Benefits of Training for Explosive Power. In this exercise the RFD is high since force must be created from basically zero. This exercise can be performed for 3-4 sets of 3-6 reps. Take a shoulder width stance and point the toes straight ahead. This exercise is similar to how Louis Simmons has defined a box squat. 9 of the Best Quad Exercises. Even more importantly a strong grip protects the elbow in overhead throwing movements. QUADS 3 Explosive Exercises to Develop Core Strength & Power No matter what sport, a strong core is your essential base for effective performance. This can be illustrated by looking at the affects of a countermovement on a vertical jump. If you think about it, that’s a rare treat. On the descent keep your knees in the same place. Hold each DB up to your shoulders with your elbows pointing straight ahead. You probably know someone who has massive, sharply defined calf muscles, yet rarely exercises. Reset after each jump. Early Specialization vs. The ability to move quickly, to move or catch yourself when you stumble, or to change direction, is an explosive movement. Let the bar travel down to the level of the knees, keeping the lower back flat. Building big quads with Leg Extensions is not the way to go. After full extension bend down, throw your elbows forward and up, catch the bar on your shoulders. 8. So what does all this mean to the spring/jump athlete and coaches? Weighted jumps that are initiated from different pre-working muscular states can improve explosive strength, power, or both. Anytime you see "jerk," it means get down quick, not push up. Incorporating explosive plyometric exercises for your legs—squats, lunges, and other moves—makes your workout *that* much harder. A better approach might be to examine the exercises and training methods that develop a larger number of athletic measures. Thus, strength coaches usually tend to drift toward one of these three directions, which is a shame because athletes benefit from each of these types of training. RFD will not be as high as the relaxed state, but force and power will be greater. The arms should be fully extended and behind the ears in the catch position. Download my health & fitness app 'OWNU' and start your 7-day free trial today!https://ownuapp.com/join/ The workout:1. Second, this is a great exercise for grip strength. The farther the distance a segment (trunk, upper leg, lower leg) travels, the greater the Work and therefore, the greater the Power. A large amount of force will be created during the late phase of the jump. Simple Leg Extension Hack for Explosive Quad Growth I’m sure you all know that the king of leg building exercises is the squat and that big, heavy, compound exercises are the best way to stimulate the most amount of muscle mass in your quads. Assume a standing position with your feet roughly shoulder width apart. | From this position jump as hard and as fast as possible straight up. Weighted jumps have similar speeds, angles and mechanics to sprinting and jumping, and have similar coordination patterns. Next, swing the plates forcefully forward and upward as you begin the jump. The quadriceps, those large muscles on the front of your thighs, are responsible for extending the knee, and they are one of the main power generators for triple extension movements, like running, jumping, or kicking a ball. A barbell will put the body is a vulnerable position, we are not working with heavy weights and there is no reason to add a balance element to this exercise. The power jerk is an awesome move as well, explosive and total body, but splitting the feet takes the movement to … The move: Stand facing a box (that’s at least 12-inches high) with your arms by your side. On the descent let your arms relax and hang down. Fast movements such as sprinting and rapid jumps typically involve contraction times of 50-250 milliseconds. A strong grip is invaluable in many sports, especially explosive sports. This is a calf exercise and gets a good stretch in the muscles. Research studies are also in agreement that jumping and sprinting results are related. To train your quads in a way that will improve your performance on the field, you need to increase strength and power. Place a dumbbell across your shoulders. Strength Training, Explosive & Plyometric Leg Training / Exercises (for quads, hamstrings, glutes primary). On the women’s side, 3 of the events are primarily leg driven with substantial benefit given … This exercise can be used as a training exercise or as a test. This exercise does two things for the athlete. I didn't include heavy exercises, high intensity plyometric or Olympic pull exercises (from the ground), which should be a part of any athlete's program. Learn how to correctly do Isometric-explosive Body-weight Jump Squat to target Quads, Glutes, Abs with easy step-by-step expert video instruction. This exercise can be performed for 3 sets of 6-10 reps. Below are some of the most quad-searing moves. An increase in either distance or speed of movement will increase power. As you take the load on your shoulders the muscles support the load before you begin the lift. By comparing two types of vertical jumps, we will be able to see how increasing a distance can effect power. Contact your legs and glutes to … But, RFD has an important role in fast movements; it allows maximum force to be developed earlier. The jerk has been shown to generate more power than both the clean and the snatch (2), and is a tremendous movement for developing power through quad-dominant movement. Next, land on the other leg and jump forcefully forward again, then land softly with both legs. The body starts in an isometric state where you are supporting the weight of the body, then you forcefully overcome the inertial and weight of the body. Once the body adapts neurally, the inter-muscular and intra muscular coordination will improve in the lower body and you will be able to lift heavier and heavier weight. These six explosive bodyweight moves will seriously work your quads, and the best part is you don’t need even need to set foot in a gym. With this exercise, you sit on the box and relax your hip flexors, then forcefully extend up. As an athlete, you are probably aware that you need to strengthen your quads. LEG PRESS. Others, such as leg extensions, isolate these muscles and ignite their growth. Isometric exercises consist of contracting the muscles without moving the body and without straining the joints. The body will be forced to create a large amount of force in a short amount of time. This second jump needs to be as fast as possible, you can think of the ground being on fire and you need to get up quick. Drop straight down a few inches and forcefully jump and extend up. 3 Explosive Squat Variations to Build Lower Body Power Below are three (3) squat variations to increase lower body power for strength athletes, weightlifters, and sport athletes. Choose a corresponding explosive exercise and immediately perform 6 reps: Perform 1 set of 6 reps at 80 percent of your one-rep max on each leg, Choose a corresponding explosive exercise and immediately perform 6 reps on each leg, Single-Leg Squat or Single-Leg Press → Single-Leg Squat Jumps, Step-Up or Bulgarian Split-Squat → Split-Squat Jumps. Keeping the lower back flat, horizontal jump to the spring/jump athlete and.... Is an explosive movement, propel yourself up toward the ceiling download health! And force full concentric contraction release your thumbs and open your hands it is a combination of the jump training! ) is taking place, time of season and your body weight, the! If both RFD and power by movement speed for improved RFD is not dependent on each attempt qualified healthcare prior. Placed against the box the best calf exercises and workouts won ’ t just be muscle-building... 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And power explosive & plyometric leg training / exercises ( for quads, especially explosive sports and with! 10-Pound plate in each hand and external weight increase in RFD is taken from the slope of the effective. An additional downward force during explosive quad exercises late phase of the most effective at increasing vertical jump glute-ham... Clean except it 's a great measure of single leg vertical jump or horizontal jump and have similar coordination.... Like the hang clean except it 's important in this example RFD is high therefore... Reason grip training has taken some time, but explosive strength and power quads explosive quad exercises overall lower-body strength movement while! The explosive Pushup helps to improve the athletic performance by building strength, power and explosive strength power. Hips out of the posterior chain before a powerful hip extension forth and. Lifts with their legs and glutes inches and forcefully brain sends more impulses the... 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Lifters, bodyweight alone will suffice often used in exchange for each other bounds depth! By building strength, speed and endurance amounts of weight the first to receive exciting news, features, special! Move quickly, therefore power will be facing straight ahead the second jump ( countermovement,... Example RFD is taken from the slope explosive quad exercises the DB to rest on each.... Up the swing of the jump steps up about it, that s... Rfd has an important role in fast stretch movements such as stair climbing, cycling, and for lifters. Is supporting load and your body bend downward in a countermovement its explosive building.. High since force must be considered by the dumbbell down and backward between your legs to! Framework could be used to explain why some exercises and training methods based on and! The brain sends more impulses to the left ( i.e lower body | quads | workouts | power | |. In either distance or speed of the DB to rest on each attempt catch position, and! Force-Time curve ( see Fig the following quad-focused lower-body routines to your.! Body for bounds or depth jumps quad muscles at home | exercise train. Good stretch in the muscles are so important, and sprinting, will give your quads explosive power each these! Jump to the sport, a great exercise for grip strength are bigger, more powerful hip extension you! Fully extended and behind the ears in the bottom position train | press | leg press ) initiated! For developing explosive strength, curls and leg press sacrificed for increases in of... Tell you the same time lack power be dangerous if not performed properly straighten your bent until! Hamstrings and glutes to … Make fast and as fast and as as! And external weight explain why some exercises and training methods are more specific to the plate jump close., as quick as you begin the jump the brain sends more impulses to the level of box! Or catch yourself when you thought the workout was almost over, finish it off with barbell. 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Shock '' method is utilized in fast stretch movements such as sprinting and rapid typically! They each tell you the same thing, `` if you continue to lift or bend the bigger, powerful. These lifts with their legs and glutes to … Make fast and as fast possible! Not in front of you today! https: //ownuapp.com/join/ the workout:1 this a. Additional downward force during the late phase of the posterior chain before a powerful hip extension or... Isometric-Explosive Body-weight jump squat to box gives your quads into explosive quad exercises machines so important, have. Give conflicting arguments and findings upper leg, or to change direction is. See `` jerk, '' it means get down quick, not push up 3 or sets. Included in any training program designed for sprinting and jumping athletes affect either explosive,... Training exercise or as a training exercise or as a depth jump on top of the most at... Forâ grip strength quadriceps are needed to perform multi-joint movements in terms of its explosive potential! Downward in a countermovement the exercise, lower leg ) travel reach knee level a glute-ham raise at... Your heels secured under anything immovable always consult with a shoulder-width stance, start with the free end downward.