the muscle to the left of my knee cap (inside of leg) is much bigger on my right leg than my left. #4 in the pic
I noticed my right foot turns out more when I do squats. is this whats causeing it?
Thread: How do I fix my quad inbalance?
02-11-2011, 10:05 AM #1
- Join Date: Jul 2009
- Location: Pennsylvania, United States
- Age: 33
- Stats: 6'0", 160 lbs
- Posts: 179
- Rep Power: 263
02-11-2011, 10:37 AM #2
Your right foot turning out more would cause more of a focus on the teardrop (#4) in your quad. Turning your foot in focuses more on the sweep (outer part) of the legControlled Labs - Venture Bar Warder
Email: Powercage [at] ControlledLabs.com
Free Controlled Labs supps for your CL labels: goo.gl/kylDte
Disclaimer: The above post is my personal opinion and does not represent the official position of any company or entity. It does not constitute medical advice.
02-11-2011, 11:16 AM #3
- Join Date: Jun 2009
- Location: Maryland, United States
- Stats: 5'11", 195 lbs
- Posts: 1,940
- Rep Power: 802
02-11-2011, 11:13 PM #4
- Join Date: Oct 2008
- Location: Cape Town, Western Cape, South Africa
- Age: 39
- Stats: 5'8", 167 lbs
- Posts: 101
- Rep Power: 117
02-11-2011, 11:17 PM #5
✖️ Evil Crew ✖️
- Join Date: May 2007
- Age: 32
- Stats: 5'11", 185 lbs
- Posts: 68,808
- BodyPoints: 2339
- Rep Power: 108846
"Never go to bed angry. Stay awake and plot revenge."
"Violence is a survival tool."
02-12-2011, 05:22 AM #6
- Join Date: Jul 2004
- Location: United States
- Age: 36
- Stats: 5'5", 165 lbs
- Posts: 4,639
- BodyPoints: 453
- Rep Power: 8035
02-12-2011, 07:46 AM #7
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 33
- Stats: 5'11", 177 lbs
- Posts: 7,451
- Rep Power: 15143
It could be the way your stance is, or it could be simply that you favor one side over the other when squatting.
Best way to fix it is look for anything that favors that side in your leg work and correct it first. Then use unilateral work to fix the imbalance like lunges, bulgarian split squats, step ups, or single leg extensions.Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
"Obsessed is just a word the lazy use to describe the dedicated."
"Behind every woman there is a cowering beta phaggot."
02-12-2011, 08:31 AM #8
Let me tell you how I'm fixing it. This problem can lead to a condition known as patellofemoral syndrome. Let's just say it hurts like a c*nt to put a lot of stress on your weaker knee when you have PFS.
I have this now and I saw almost overnight results by doing hack squats for partial ROM (no deeper than 35-40 degrees) on a platform (heels raised). While doing them focus on really feeling the contraction in your weaker VMO. Because you're limiting the ROM you might find that you can go quite heavy. Avoid parallel squats like the plague (especially if they're very heavy). If you must do leg work, do hack squats before and after all other leg work.
The reason you have this problem is because your weaker VMO is not firing properly. The vastus lateralis and vastus medialis (VMO) must fire at the same time to extend the knee. Imbalanced VMOs usually means your VL on your weaker side is firing first. Doing hack squats before work sets will help improve the activation of your VMOs. I guarantee you'll feel the muscle working better after you've done a round of hack squats.
Lastly, to better activate the VMOs you can put a medicine ball between your thighs while doing hack squats. When your adductors are working, the VMOs are activated to a greater degree.
By Brandus in forum ExercisesReplies: 16Last Post: 02-14-2011, 07:34 AM
By s0mechin0kid in forum Teen BodybuildingReplies: 2Last Post: 06-26-2009, 07:48 AM
By Ihateeveryone in forum WWE Wrestling ForumReplies: 14Last Post: 04-25-2003, 01:10 AM
By Mortin in forum NutritionReplies: 29Last Post: 09-16-2002, 05:18 PM
By Assassinator in forum Teen BodybuildingReplies: 2Last Post: 05-21-2002, 09:42 AM