Femur length in regards to lower body exercise selection

HypertrophyCoach Joe Bennett Forums Training Femur length in regards to lower body exercise selection

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  • #21583
    Kenneth Watts
    Participant

    Joe,

    I’ve been analyzing a few of my clients with different body types, here’s my scenario:

    Client A is 5’1 and has relatively short femurs for her height. Client B is about 5’11 and has very long femurs, especially in comparison to her torso.

    When I have client A perform RDL’s, she primarily feels glute activation, and while she’ll feel like her hamstrings are lengthening she doesn’t necessarily “feel them” working. Client B on the other hand feels all hamstrings and essentially no glutes when we do RDL’s. I’m sure there are a lot of factors that can contribute to that, but would you say femur length is a big factor in that?

    Another example is client A is able to perform hack squats very well, gets proper depth and feels her quads and glutes working very hard the entire time. Client B on the other hand has a very hard time hitting depth, and feels only her quads working. However when I have them leg press client B feels every part of her leg working extremely well, while client A will only feel certain parts of her legs depending on foot placement.

    All that being said, do you take femur length into account when selecting lower body exercises, and if so are there certain principles you look to follow? From what I’ve seen in this anecdotal case it seems to play a role, but I could be misdiagnosing what I’m seeing. I always appreciate your feedback, thanks so much!

    #21631
    Joe
    Keymaster

    Joe,

    I’ve been analyzing a few of my clients with different body types, here’s my scenario:

    Client A is 5’1 and has relatively short femurs for her height. Client B is about 5’11 and has very long femurs, especially in comparison to her torso.

    When I have client A perform RDL’s, she primarily feels glute activation, and while she’ll feel like her hamstrings are lengthening she doesn’t necessarily “feel them” working. Client B on the other hand feels all hamstrings and essentially no glutes when we do RDL’s. I’m sure there are a lot of factors that can contribute to that, but would you say femur length is a big factor in that?

    Another example is client A is able to perform hack squats very well, gets proper depth and feels her quads and glutes working very hard the entire . Client B on the other hand has a very hard hitting depth, and feels only her quads working. However when I have them leg press client B feels every part of her leg working extremely well, while client A will only feel certain parts of her legs depending on foot placement.

    All that being said, do you take femur length into account when selecting lower body exercises, and if so are there certain principles you look to follow? From what I’ve seen in this anecdotal case it seems to play a role, but I could be misdiagnosing what I’m seeing. I always appreciate your feedback, thanks so much!

    #21640
    Kenneth Watts
    Participant

    Joe,

    Thanks so much for taking the time to respond, always appreciated. That makes a lot of sense regarding femur length effecting all different squat and lunge patterns. I think in my circumstance I didn’t take in account genetics and also training age, my client that is more glute dominant on her RDL’s definitely had genetically bigger glutes. So it makes a lot of sense that they’ll naturally work more.

    For my client with long femurs who has a hard time with hacks, would you say I’m better off just having her focus on other bilateral squat patterns (heel elevated squats, leg press etc) that she’s able to execute more effectively at this time? I don’t want her to feel like we’re “giving up” on an exercise, but I also don’t want to keep forcing a round peg into a square hole if it’s just a movement that she’s not built for. It can be hard to know how to differentiate that vs. just giving the person time to continue to improve their form.

    #21647
    Joe
    Keymaster

    Joe,

    Thanks so much for taking the to respond, always appreciated. That makes a lot of sense regarding femur length effecting all different squat and lunge patterns. I think in my circumstance I didn’t take in account genetics and also training age, my client that is more glute dominant on her RDL’s definitely had genetically bigger glutes. So it makes a lot of sense that they’ll naturally work more.

    For my client with long femurs who has a hard with hacks, would you say I’m better off just having her focus on other bilateral squat patterns (heel elevated squats, leg press etc) that she’s able to execute more effectively at this ? I don’t want her to feel like we’re “giving up” on an exercise, but I also don’t want to keep forcing a round peg into a square hole if it’s just a movement that she’s not built for. It can be hard to know how to differentiate that vs. just giving the person to continue to improve their form.

    #21652
    Kenneth Watts
    Participant

    Thanks a lot joe! I don’t think my client would have any issue with us having that conversation as she’s very young in her training age and hasn’t really had enough time to develop any emotional attachment to a specific exercise. Sometimes I want to over explain things, when in reality she probably wouldn’t even notice if we were to stop doing a specific exercise. I do have other clients who would want an in depth answer, and I would feel more comfortable explaining that now. Thanks again!

    #21689
    Joe
    Keymaster

    Thanks a lot joe! I don’t think my client would have any issue with us having that conversation as she’s very young in her training age and hasn’t really had enough to develop any emotional attachment to a specific exercise. Somes I want to over explain things, when in reality she probably wouldn’t even notice if we were to stop doing a specific exercise. I do have other clients who would want an in depth answer, and I would feel more comfortable explaining that now. Thanks again!

    👊👊👊

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