Quad Strengthening

[shotta287]

My left quad is weaker than my right due to repetitive strains during football. Can anyone recommend isolated strengthening exercises? I’m thinking some kind of weighted straight single leg raises and lunges.

[Mothersruin]

lunges - and bulgarian squats will be great for that.

Also general squats will bring it in line with the other leg while making sure your core is kept balanced.

[shotta287]

Cheers ^

It’s more so the hip flexor region towards the top of my thigh which is what is troubling me. Anything other than straight leg raises which target that area?

[Phooey]

Single leg squats - obviously targets the glutes as well but a fave excercise of an author of a functional training book I had a quick flick through recently. Avoid leg press machine - he never recommends it to his clients. As above ^ Bulgarian split squats are good if done properly. Some Leg extension machines not good at replicating natural knee movement so don’t go full power on them. Lunges great but keep knee in line with foot and master balance and technique before adding weight - ideally barbell on back or holding a disc above head

[TwistingMyMelon]

Pistol Squats are good:
https://www.youtube.com/watch?v=Z0VKdEsJDkg

Might be worth seeing a physio for a session or two, they can put you together a little routine to build up the quad and check for any other issues . They can also ensure you have the right form for each routine, as this can be difficult to get right on your own.

[Herbs]

Reverse lunges would be a good one

[PBDirector]

shotta287 said:

My left quad is weaker than my right due to repetitive strains during football.

Hey. Out of interest, how do you know that your quad is weaker? Have you done some specific testing? In that case have you tested the function of other muscles? Or are you ‘just’ using the word quad to mean leg?

PS: all footballers have a stability hip and a mobility hip

[LordGrover]

Proper full squats, no? Your 'good' leg isn't going to suddenly become twice the size of the other. They'll balance out over time.

[ORD]

Proper full squats - front or back. The rest is almost all bks.

[shotta287]

Cheers all.

I used to play football regularly until a few years back when I started a desk based job. Started playing again and suffered a bad strain/tear of my left quad while sprinting. I suppose I didn’t rehabilitate properly and the strain recurs.

Think I will also be going to a physio.

[Halb]

shotta287 said:

Cheers all.

I used to play football regularly until a few years back when I started a desk based job. Started playing again and suffered a bad strain/tear of my left quad while sprinting. I suppose I didn’t rehabilitate properly and the strain recurs.

Think I will also be going to a physio.

best exercises; bulgarian squats, lunges and cossacks. If you can do pistols, great.
Doing lunges/bulgarians at the right length will target the quads over the glutes.

[MC Bodge]

Yes, Bulgarian split squats and lunges. Increasing weight.

The unweighted Leg Blaster complex is good:
http://mtntactical.com/exercises/mnt110-leg-blaste...

[ORD]

On lunges, I think the static reverse lunge is best. Walking lunges are almost always butchered and are a good way to get injured.

[popeyewhite]

shotta287 said:

Cheers ^

Anything other than straight leg raises which target that area?

Sit ups with your ankles held/under a bar etc.