Subject: I need ot change my lower body workout. I am looking to change what I am doing, I mix up the order. I am looking to target the psoas and hamstrings, I feel that I have a large imbalance between my quads and hamstring.
Currently I do:
leg press
free weight lunges
leg curl
leg extension
calf raises
I know I should probably swap the leg press with a squat, but I don't think I can stabilize the load I do safely (680# 12 reps ), I would guess that would translate to a ~400 lb squat, I have tried it on the smith machine and can't get enough natural movement and it feels awkward. I should work on the squat any suggestions on the load and methods to actually get benefit opposed to harm? I do upper and lower each 2x's a week, usually 4 sets, 12,8,8,6 (goal ) with 2,3 being more weight and the last set at max.
I also know I should be doing deadlifts, but am not confident in doing that safely as well, any pointers on how to do a safe deadlift would be great.
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