Leg struggles - Suggestions?

[ezra76]

Copy and paste from my workout journal

Legs today and getting frustrated.

Front Squats 135x8 145x5 145x6 but I tweaked my right hip again somehow.

Squats setup for 185 but the hip started to hurt right away. Did 5 reps with poor rom. Switched after a rest to some bench squats with 135 for high reps to salvage the workout.

Leg extensions, ham curls and calves as usual.

Not sure whether to try to continue this leg workout or modify it. 2nd time I've tweaked that hip on front squats. Might switch to back squats only then try adding lunges 2nd.

I really need to get on this bike and do the hill routines. 10 minutes a day at least would be good.

Just so frustrated when everything else is going well but legs are lagging size, strength and every time I try to hit them harder I get hurt.

This is the workout I've been trying to do. 1st round went great, then tweaked this hip again. Hurts in front side of right hip/top of leg.

Edit - The workout

Front squats 3x8 pause
Squats 3x8 pause
Leg extension 3xfail
Ham Curl 3xfail
Standing calf raise 3xfail
Seated calf 3xfail

[Cantplankwell]

Copy and paste from my workout journal

Legs today and getting frustrated.

Front Squats 135x8 145x5 145x6 but I tweaked my right hip again somehow.

Squats setup for 185 but the hip started to hurt right away. Did 5 reps with poor rom. Switched after a rest to some bench squats with 135 for high reps to salvage the workout.

Leg extensions, ham curls and calves as usual.

Not sure whether to try to continue this leg workout or modify it. 2nd time I've tweaked that hip on front squats. Might switch to back squats only then try adding lunges 2nd.

I really need to get on this bike and do the hill routines. 10 minutes a day at least would be good.

Just so frustrated when everything else is going well but legs are lagging size, strength and every time I try to hit them harder I get hurt.

This is the workout I've been trying to do. 1st round went great, then tweaked this hip again. Hurts in front side of right hip/top of leg.

Edit - The workout

Front squats 3x8 pause
Squats 3x8 pause
Leg extension 3xfail
Ham Curl 3xfail
Standing calf raise 3xfail
Seated calf 3xfail

I would leave the fronts squats to the weightlifters (guys who train the snatch and clean and jerk), they are really meant for low reps, great practice for coming out of the bottom of a clean. I have tried them in the past for more than 4 or 5 and I always drift on my form. When I do use them its only doubles and triples, and a few sets at that.

Have you ever tried Bulgarian split squats? I get a burn from these like nothing else. Started doing them in earnest last spring and I think they have definitely added some size to my chicken legs, does not tax my lower back either. Use light enough dumbbell weights at the start and 8-10 reps to get a good feel for it.

[ectoBgone]

Try working in higher rep ranges. It's good to have a mix of higher to lower intensity ranges in your training anyway. The front squats might work for you much better using a weight in the 12-15 rep range.

[ezra76]

I would leave the fronts squats to the weightlifters (guys who train the snatch and clean and jerk), they are really meant for low reps, great practice for coming out of the bottom of a clean. I have tried them in the past for more than 4 or 5 and I always drift on my form. When I do use them its only doubles and triples, and a few sets at that.

Have you ever tried Bulgarian split squats? I get a burn from these like nothing else. Started doing them in earnest last spring and I think they have definitely added some size to my chicken legs, does not tax my lower back either. Use light enough dumbbell weights at the start and 8-10 reps to get a good feel for it.

No but I looked them up. I've seen them before but didn't know what they are called. I'll give them a shot.

Try working in higher rep ranges. It's good to have a mix of higher to lower intensity ranges in your training anyway. The front squats might work for you much better using a weight in the 12-15 rep range.

Probably a good idea and I think I'm going to go up to higher ranges with fronts if I continue them and regular squats as well. I should not have jumped to 145, I did not have good control of the weight, leaned too far forward and tweaked the hip again. I have to remember I'm 44 now and haven't done much of anything for years. These stabilizing muscles are not going to keep up with the weights I did 10yrs. ago right off the bat.

[ectoBgone]

Probably a good idea and I think I'm going to go up to higher ranges with fronts if I continue them and regular squats as well. I should not have jumped to 145, I did not have good control of the weight, leaned too far forward and tweaked the hip again. I have to remember I'm 44 now and haven't done much of anything for years. These stabilizing muscles are not going to keep up with the weights I did 10yrs. ago right off the bat.

Yeah, I tend to let the exercises dictate my rep ranges these days. I still like to keep regular squats in the 6-10 range because otherwise it becomes cardio, but many of my accessory lifts have moved into higher ranges. I find in general that the smaller the muscle(s) being worked, the higher rep ranges work better to keep joints and connective tissue healthy. Good luck!

[adamgentile]

I would just stick with back squats and drop the front squats for now. Form is everything, and you might have mobility issues hence your hip pain. I would increase the reps as well, and don't worry about moving weight as this point.

[bodyhard]

Post a video of the front squats, that way we can help adjust your form if something seems off.

[ezra76]

I had a great chest day on reset after a few days off.

I'm reworking my leg day and going to try squats in 4x6-8 range and then do deadlifts after. I'm not sure what rep range to do on deads but I was easily getting 245x8x3 on romanians so going to try them conventional at probably 295-305 and see what I get for reps.

I want to do deads and move away from any lower back on back day so I can do more rows. Plus this will open up the space that if I want to do a shoulder/back day to catch up when I get busy I'll have that option.

Anyone else do deadlifts the same day as squatting? Just for some opinions.

[StevieHertz]

definitely lower the weights by roughly 20%. less strain on the bones

[ECGordyn]

I had a great chest day on reset after a few days off.

I'm reworking my leg day and going to try squats in 4x6-8 range and then do deadlifts after. I'm not sure what rep range to do on deads but I was easily getting 245x8x3 on romanians so going to try them conventional at probably 295-305 and see what I get for reps.

I want to do deads and move away from any lower back on back day so I can do more rows. Plus this will open up the space that if I want to do a shoulder/back day to catch up when I get busy I'll have that option.

Anyone else do deadlifts the same day as squatting? Just for some opinions.

Deads after squats isn't so bad. As with anything, start easy and run up to higher volume or intensity. In the past a good setup for me was:
S 4x6, DL 2x6
S 4x8, DL or variation 3x8

[meloncap78]

Copy and paste from my workout journal

Legs today and getting frustrated.

Front Squats 135x8 145x5 145x6 but I tweaked my right hip again somehow.

Squats setup for 185 but the hip started to hurt right away. Did 5 reps with poor rom. Switched after a rest to some bench squats with 135 for high reps to salvage the workout.

Leg extensions, ham curls and calves as usual.

Not sure whether to try to continue this leg workout or modify it. 2nd time I've tweaked that hip on front squats. Might switch to back squats only then try adding lunges 2nd.

I really need to get on this bike and do the hill routines. 10 minutes a day at least would be good.

Just so frustrated when everything else is going well but legs are lagging size, strength and every time I try to hit them harder I get hurt.

This is the workout I've been trying to do. 1st round went great, then tweaked this hip again. Hurts in front side of right hip/top of leg.

Edit - The workout

Front squats 3x8 pause
Squats 3x8 pause
Leg extension 3xfail
Ham Curl 3xfail
Standing calf raise 3xfail
Seated calf 3xfail

I would go with what your body tells you. I mainly did back squats and only ever hit 300 as a max and that was with so so form. I switched to fronts which was tougher but I too felt a strange tension in the hips. I now switched to heavy leg presses to start my quad day (usually in the 600lb range for 3 sets of 8-10) then hit the pendulum squat machine and use 2 plates while facing away from the machine legs out far in front for a couple sets of 20. Then extensions and lunges to finish off. I am actually getting quad growth from this. My main goal is hypertrophy though so if you’re training for strength this may be ideal but injury free is the only way to keep at it.

[ezra76]

Deads after squats isn't so bad. As with anything, start easy and run up to higher volume or intensity. In the past a good setup for me was:
S 4x6, DL 2x6
S 4x8, DL or variation 3x8

Thanks, I'll try it today. I was considering the Candito strength/hypertrophy but it just seems like too much upper body squeezed into one workout for me on hyper day.

My main issue is lower back recovery time. My back is pretty strong but I need it fully recovered and ready for squats. Deadlifting on a separate day just makes it that much longer to do legs again. Plus when I do deads or romanians on back day my rows suffer as I'll have a lower back pump that gets tensed up for a few hours.

I would go with what your body tells you. I mainly did back squats and only ever hit 300 as a max and that was with so so form. I switched to fronts which was tougher but I too felt a strange tension in the hips. I now switched to heavy leg presses to start my quad day (usually in the 600lb range for 3 sets of 8-10) then hit the pendulum squat machine and use 2 plates while facing away from the machine legs out far in front for a couple sets of 20. Then extensions and lunges to finish off. I am actually getting quad growth from this. My main goal is hypertrophy though so if you’re training for strength this may be ideal but injury free is the only way to keep at it.

Unfortunately I only have my home workout equipment, I'd love to have the leg machines at the gym. I do have leg extension though. I'm going to try that split squat lunge though. My left knee is toast so I'm always a bit cautious on lunges and use full wrap on that knee for them. I used to do fronts and back when I was younger but keep tweaking this hip on the fronts when I try to go heavier. Even at my peak I was only using 225 for back squat reps.

[ezra76]

So did it and it was a productive workout but totally done after deadlifts.

My hip was still an issue with squats so I kept them light and worked on form. I only went up to 165.

Deads I progressively went up to a 1rm of 345. I wanted to get it for a double and might have gotten it but was nervous about the hip.

I'll put a leg day minus deadlifts in a few days. Probably on 3days rest from today.

[ezra76]

Just got up off the chair and hip is in a lot of pain now. It's basically moved from inside to outside now though. It felt like front/flexor when I tweaked it but now feels like bone grinding in the socket from the outside.

Edit- I took a couple 200mg ibuprofen and did some bodyweight stepup lunges outside then walked 2.5miles. Feeling a little better but I gotta let this thing heal, whatever it is.

[readreindeer666]

Have you tried low bar heavy squats?

[ezra76]

Have you tried low bar heavy squats?

Not yet but I've been watching a few videos on them. I'm going to do one more squatless leg workout this week before trying squats again.

[jademonkey]

Do you do any hip abductions? I had some hip pain for a bit and a PT suggested doing monster walks and banded clamshells, and it worked for my issue. Haven't done them lately though.

[MIKES3]

You should do a video. Post it up. I know I'm late in the post and skimmed through what others have said and what you're experiencing.

Have you tried a more narrow stance vs. a wide stance? I've finally started incorporating dead lift and squatting into my routine. Consistently 1-2 days a week for the past few months.

My hips felt really uncomfortable with certain stances.

My wrists were also a problem. I had to bare that discomfort for quite sometime. Finally I found a decent comfort zone on the bar.

I also find it very comfortable with the bar low as opposed to high near my neck.

Were you injured?

[ezra76]

Tweaked this stupid hip again.

Warmed up well on squats and went up to 205 for 2 great reps. Decided "not to push it" and move down to 185 for reps instead. 1st 185 rep, sharp pain in right hip just before hitting parallel.

I've been doing split squats after squats but going to try just doing them before for more of a warmup. Just frustrated as 205 was easy and could have done a 5x5 on those if I could push but I guess this stupid hip is not ready for it.

[GrouchyUSMC]

I would leave the fronts squats to the weightlifters (guys who train the snatch and clean and jerk), they are really meant for low reps, great practice for coming out of the bottom of a clean. I have tried them in the past for more than 4 or 5 and I always drift on my form. When I do use them its only doubles and triples, and a few sets at that.

Have you ever tried Bulgarian split squats? I get a burn from these like nothing else. Started doing them in earnest last spring and I think they have definitely added some size to my chicken legs, does not tax my lower back either. Use light enough dumbbell weights at the start and 8-10 reps to get a good feel for it.

Great advice right here. Also - try goblet squats for a while first before doing front squats with a barbell.

[GrouchyUSMC]

Tweaked this stupid hip again.

Warmed up well on squats and went up to 205 for 2 great reps. Decided "not to push it" and move down to 185 for reps instead. 1st 185 rep, sharp pain in right hip just before hitting parallel.

I've been doing split squats after squats but going to try just doing them before for more of a warmup. Just frustrated as 205 was easy and could have done a 5x5 on those if I could push but I guess this stupid hip is not ready for it.

What's your warm up routine look like?

[ezra76]

What's your warm up routine look like?

I did 2sets goblet squats with 15/30lb. db's. Then 2 sets light split squats with bodyweight and 15lb. db. Then squats with bar, 115, 165 and then went to 205. (I use 35's 1st because 45's will hit the ceiling in my basement.)

I'm thinking I'm going to do a full split squat routine, like 4x8, next time before squatting and even then stay at like 155-165 for reps.

My other thought was just do split squats and then do deadlifts in the 5-6rep range for 3 sets.

I'm getting a decent leg workout with my ham curls and leg extensions. With those I setup a superset gauntlet, leg extension, ham curl, seated calf raise. I use a weight that's tough for 10 reps. I do 10 reps, 20 sec. rest, then 5 reps. Do this 3x for 25reps per set, 3 sets. So 75 reps on each of those.

I want to keep pushing but the reinjury is getting frustrating. I've got a goal to hit a 405 deadlift by my birthday in end of March. I can definitely get it if I don't keep hurting this hip with squats.

[ezra76]

Ok so here's something crazy.

I just did 3miles on my stationary bike. Hip started to progressively hurt worse, especially leaning forward.

At about 1.5 miles in it popped. So loud I heard it with my earbuds in.

I got a warm sensation and pain immediately went away.

So what the heck does this mean? Is my hip literally moving around in the socket when I squat deep maybe? Like a slight dislocation?

[PhDPepper1111]

Definitely hard to say. Had a similar experience and it turned out to be my hip flexor... a question that your Dr may need to address.

[ezra76]

Definitely hard to say. Had a similar experience and it turned out to be my hip flexor... a question that your Dr may need to address.

That's what I've been suspecting is the issue. I'm probably just reaggravating it.

[GrouchyUSMC]

Ok so here's something crazy.

I just did 3miles on my stationary bike. Hip started to progressively hurt worse, especially leaning forward.

At about 1.5 miles in it popped. So loud I heard it with my earbuds in.

I got a warm sensation and pain immediately went away.

So what the heck does this mean? Is my hip literally moving around in the socket when I squat deep maybe? Like a slight dislocation?

Go talk to a PT. Seriously. It could be something like that which they can fix.

I was at my PT for back issues and he was checking me out and asking me if I had any hip issues on one side. I said no, it was just tight. I was training in full contact karate at the time and although I could do a head kick with my good side, I struggled to get above the waist with my other side. He did some exercises with me and popped my femur back in - apparently it was slightly out of the socket. It hurt like hell. But in just a few weeks, I was able to do head kicks with my other side.

[PhDPepper1111]

Go talk to a PT. Seriously. It could be something like that which they can fix.

I was at my PT for back issues and he was checking me out and asking me if I had any hip issues on one side. I said no, it was just tight. I was training in full contact karate at the time and although I could do a head kick with my good side, I struggled to get above the waist with my other side. He did some exercises with me and popped my femur back in - apparently it was slightly out of the socket. It hurt like hell. But in just a few weeks, I was able to do head kicks with my other side.

Agree - and if its the hip flexor (as above), then the PT should be able to help you correct it. I went to a PT yesterday for the first time in a couple years and she was fantastic. Part of the reason I keep jacking up my flexor is that chronic issues with my knees (2 surgeries) and back have also limited my internal and external hip rotation on the right side. Like, 35 degrees on the right compared to 65 degrees on the left. PT will give me exercises and work on me to get that mobility as high as I can, and ways to manage/posture correctly to avoid as many issues with the flexor etc.
Hope you all can get some help too!

[snailsrus]

I have horrible arthritis and joints in my legs and feet and low bar changed my life and helped me compete and win in power lifting meets

Do you use low bar for your squats or high bar? Also, when driving up do you push your knees out? Do you use a belt and hold air in for a tighter core?