HELP - Muscles Strength Inbalance

RealistSpy

Hi,

I will make this short. I have a very weak adductors(inner thigh) compared to my quads(outer thigh and front) and hamstring. Due to this when I sprint my leg is being pulled outwards which really slows me down. I can post a link to a clip so you can see how abnormal my leg looks when sprinting. I am also been to the physio and he confirmed this weakness

Sunday

Leg Press ( Toe pointing out right)
15 x 100kg x 3
6 x 150kg x2

Monday
Leg Press ( Toe pointing out right)
15 x 100kg x 2
15 x 150kg x 3

Clean & Jer (with deep front squat)
1 x 70kg
1 x 72kg
1 x 75kg

Lever Seated Hip Adduction
10 x 100kg x 1
10 x 160kg x 4

Leg Press ( Toe pointing out right)
15 x 160kg x 5

What else can I do to make my adductors stronger all my weight sessions now are just focused on it. I need this beast to be very strong.

RealistSpy

Just to note I have never worked on them before because I though doing regular squats and stuff is really working them. I just started focusing on my adductors since Sunday. I go to gym 3 times a weak.

amazingemmet

Lunges and single leg work would be much more beneficial imo

Transform

agreed and glute activation/work.

Elevated split squats, lunges, gliding lunges, step lunges, and a ton of foam rolling

I would focus solely on single leg work until its not as noticable and stop all leg presses/squats

J-Fit

Also, side-lying clams and uni/bi-lateral glut bridges are excellent. They seem almost too primitive and simple as you do them and people often disregard them because they don't feel a burn or whatever, but believe me they have brought my squats to a different level due to simple glut activation and I never do a session without including them in a warm up. Stay off those hip abduction machines, you can do plenty without.

RealistSpy

I do bulgarian squats? But my outter thigh is still way stronger. I start lunges, I never really bothered with them. Must of my leg work out are single leg stuff, I do a lot of glute bridge and hip extensions and I also do the lying abductions.

I really dont know I was already doing those workout you guess proposed.

@J-Fit: Why stay off the hip abduction machines? Do you mean adduction?

Abduction is different from Adduction!

amazingemmet

How is you knee tracking when you do bulgarians? does it bow in or out?

RealistSpy

amazingemmet wrote: »

How is you knee tracking when you do bulgarians? does it bow in or out?

I dont have a clue Here is a video.

Transform

his chest is dropping too far forwards on that vid - knees and foot drive are right though

Should be like this -

https://www.youtube.com/watch?v=iGIk4C36hXA

RealistSpy

I noticed my chest are coming far too forward when I was on my left leg. Its the weaker leg due to ligament damaged ankle but getting better.

amazingemmet

You might want to try doing your lunges with a bar in the front squat position it'll force you to keep your chest up or the lift just isn't going to work.

RealistSpy

I hope all these will help my strengthen my inner thigh aka adductors?

Transform

amazingemmet wrote: »

You might want to try doing your lunges with a bar in the front squat position it'll force you to keep your chest up or the lift just isn't going to work.

agreed!

Transform

RealistSpy wrote: »

I hope all these will help my strengthen my inner thigh aka adductors?

its all about knee alignment so best thing to do is video your form as much as possible

RealistSpy

and my knee alignment should look like......................?
Pointing..............?

Transform

RealistSpy wrote: »

and my knee alignment should look like......................?
Pointing..............?

depends on the exercise but mainly straight when its single leg work and driving off the heels and NOT the toes

amazingemmet

RealistSpy wrote: »

I hope all these will help my strengthen my inner thigh aka adductors?

They will but to aid the process you've got to really work on feeling the contraction in the right bit of your muscle not just blindly doing the movement any way that works.

Transform

amazingemmet wrote: »

They will but to aid the process you've got to really work on feeling the contraction in the right bit of your muscle not just blindly doing the movement any way that works.

totally agree and slowing the movement down helps lots

RealistSpy

ok thanks I will keep it up and then I will do another strength test.

So Should I also keep doing the leg press or not?

Finally any good workout for the upper and middle back

My current list:
Bulgarien Squat - DB
Leg Press - Toe out
Bench Press - BB
Incline Bench press - DB
Hang Clean (Deep Squat)
Power Clean (Deep Squat)
Power Clean & Jerk (Deep Squat)
Bulgarien Deadlifts
+Core Stability work+