Renowned as the “Hypertrophy Coach,” Joe Bennett trains elite bodybuilders and shares his training wisdom with those who wish to gain muscle mass. In late July 2024, Bennett offered insights into what he believes are the optimal quad and hamstring exercises for leg day.
IFBB Pro Women’s Figure competitor Melissa Brodsky is among the top-tier athletes under Bennett’s tutelage. Bennett programmed Brodsky’s lower body training, which is comprised of four exercises that aim to maximize muscle growth while minimizing fatigue.
Quad & Hamstring Exercises
Pendulum Squat
Bennett’s exercise selection targets the hamstrings and quadriceps through a comprehensive range of motion.
It’s good practice to prioritize the mid-length first. When you’re freshest, you have the most energy.
Bennett believes that training in the mid-range offers the most opportunity for muscle growth. That doesn’t mean he eschews training in the shortened or lengthened positions, just that he prioritizes the mid-range earlier in workouts.
Seated Leg Curl
Brodsky begins her leg workouts with seated leg curls instead of lying leg curls to prioritize the mid-range of the hamstrings. She moves through her range of motion via slow eccentrics and iso-holds at maximum hamstring extension. (1) Her routine includes several sets of six to eight reps, with Bennett assisting.
Coach’s Tip
Begin with thighs stationary, ensuring the pad is always used.
Pause once the hamstrings reach maximum extension.
Secure a reliable spotter.
Utilize a seat belt for better stability.
[Related: The Anatomy of Your Leg Muscles, Explained (and How To Train Them)]
Pendulum Squat
Melissa transitions to the pendulum squat machine to focus on her quadriceps, emphasizing their elongation. She employs a comprehensive range of motion, complemented by slow concentric movements and iso-holds. Research indicates that integrating isometric holds into workouts can reduce fatigue and enhance joint strength. (2)
Coach’s Tip
When squatting, get the hamstring on the calf (full knee flexion) and pause/
Take the ankle out of the equation — when training a free weight squat, use heel elevation.
Use a wider stance with the toes turned out — slight external knee rotation while squatting for full knee flexion.
Leg Extension
Brodsky executes the leg extension while seated. Throughout the execution, Brodsky presses her glutes firmly against the bench to enhance quad activation.
Coach’s Tip
For optimal knee health, point the patellas directly forward throughout.
Drive the body into the seat.
Pause at the movement’s peak to further load the quads.
Lying Leg Curl
Brodsky concludes her session by targeting her hamstrings with lying leg curls. Brodsky integrates isometric holds at peak hamstring contraction.
Coach’s Tip
Focus the thighs on the pad (more so than the hips).
Pause when the hamstrings are in their fully shortened position.
Finish with partial reps.
Bennett guides Brodsky through three working sets of each exercise, dedicating six working sets specifically to quads and hamstrings. Bennett views this as substantial volume for each muscle group. He recommends the following tips to manage fatigue:
Keep warm-up sets intentional but low volume — four to six reps.
No intensifiers — extending sets and pushing oneself past fatigue to failure.
When training close to failure, use heavy loads with less volume.
References
Azevedo, P. H. S. M., Oliveira, M. G. D., & Schoenfeld, B. J. (2022). Effect of different eccentric tempos on hypertrophy and strength of the lower limbs. Biology of sport, 39(2), 443–449. https://doi.org/10.5114/biolsport.2022.105335
Lum, D., & Barbosa, T. M. (2019). Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance. International journal of sports medicine, 40(6), 363–375. https://doi.org/10.1055/a-0863-4539
Featured image: @melbro_ifbbpro on Instagram
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