Correcting strenght imbalance in legs

lastlaugh

Hi All,

One of my legs is stronger that the other caused by cycling with a heavy weight on one side of my bike over time. This had caused a pain in my groin and lower back.

I went to the physio a while ago and was advised to do single leg bw squats to strenghten each leg and do some core exercises.

I've been doing Starting Strenght Oct but the problem has now reoccured.

I'm going to start doing the exercises I was advised to do, the plank and another core exercise I forget the name of, as well as the bw single legged squat.

To be clear, I'm not looking for any medical advice.

I would just like to know what would be the best exercises to compare the strenght of each leg, glute ham & quad, and work towards making them equal again. Exercises that put minimum strain on the lower back would be best and if so what equipment to use in the Gym.

Thanks

Hanley

Are you sure it's strength imbalance and not a flexibility issue?

jugger0

Bulgarian split squats, without a doubt best single leg exercise IMO.

lastlaugh

Hanley wrote: »

Are you sure it's strength imbalance and not a flexibility issue?

Hi Hanley,

I went to the physio in July with the pain and she tested the resistance of each leg by pushing down on it while I was on my side with my leg raised.
I was also pretty wobbly doing a single leg squat on my right leg compared to my left.
I've been googling 'correcting strenght imbalance in legs' and it seems quite common, and individual leg presses and other exercises seem to be the way to go.

Now that I look back on it, while I was squatting (what I considered heavy), I did notice my right leg moving forward a bit trying to compensate sometimes.

I didn't really consider whether it could be due to flexibilty though.

I suppose I should concentrate more on stretching and flexability work anyway. I've just been toddling straight over to the squat rack and bench press without paying any heed to such things!

I'll get googling flexibility test/exercises.

Any advice on what stretches/flexabilty work that would be good to do before leg exercises would be appreciated...

Cheers.

d'Oracle

lastlaugh wrote: »

Now that I look back on it, while I was squatting (what I considered heavy), I did notice my right leg moving forward a bit trying to compensate sometimes.

I didn't really consider whether it could be due to flexibilty though.

This sounds more and more familiar by the post....

Transform

lastlaugh wrote: »

Hi Hanley,

I went to the physio in July with the pain and she tested the resistance of each leg by pushing down on it while I was on my side with my leg raised.
I was also pretty wobbly doing a single leg squat on my right leg compared to my left.
I've been googling 'correcting strenght imbalance in legs' and it seems quite common, and individual leg presses and other exercises seem to be the way to go.

Now that I look back on it, while I was squatting (what I considered heavy), I did notice my right leg moving forward a bit trying to compensate sometimes.

I didn't really consider whether it could be due to flexibilty though.

I suppose I should concentrate more on stretching and flexability work anyway. I've just been toddling straight over to the squat rack and bench press without paying any heed to such things!

I'll get googling flexibility test/exercises.

Any advice on what stretches/flexabilty work that would be good to do before leg exercises would be appreciated...

Cheers.

man your question is sooo broad.

it could be whole range of things going on. Get to a trainer, physio or physical therapist in your area for some help as otherwise you are going to hunt the internet for problems you might not have.

Where do you live/train?

Hanley

lastlaugh wrote: »

Hi Hanley,

I went to the physio in July with the pain and she tested the resistance of each leg by pushing down on it while I was on my side with my leg raised.
I was also pretty wobbly doing a single leg squat on my right leg compared to my left.
I've been googling 'correcting strenght imbalance in legs' and it seems quite common, and individual leg presses and other exercises seem to be the way to go.

Now that I look back on it, while I was squatting (what I considered heavy), I did notice my right leg moving forward a bit trying to compensate sometimes.

I didn't really consider whether it could be due to flexibilty though.

I suppose I should concentrate more on stretching and flexability work anyway. I've just been toddling straight over to the squat rack and bench press without paying any heed to such things!

I'll get googling flexibility test/exercises.

Any advice on what stretches/flexabilty work that would be good to do before leg exercises would be appreciated...

Cheers.

Look to be honest I don't know enough to say "do this, do that, and you'll find out".

I'm going thru a rehab programe at the moment which is looking at correcting everything I've got wrong with me in preparation for next season.

Just focus on some mobility work during warm ups, leg swings, hurdle steps, over/unders etc....

Have a google of magnificent mobility and see if you can find stuff written by mike robertson and eric cressey. Should give you some ideas.

lastlaugh

Transform wrote: »

man your question is sooo broad.

it could be whole range of things going on. Get to a trainer, physio or physical therapist in your area for some help as otherwise you are going to hunt the internet for problems you might not have.

Where do you live/train?

Seeing as I'm a bit on the impoverished side this time of year, a trainer or physio might be not be an option for me for a little while.
I totally understand your point about self diagnosis though.

Did I see before you had some really good exercises up on youtube before?
Not wanting to do you out of business or anything but could you put up a link or tell me what to search for to see your workouts?

I'm in Northwood in Santry btw...

Thanks.

d'Oracle

I'm not going to assume that I know what is wrong with you either.

But Some of your symptoms were my symptoms.
Now I know that you said you can't get to a physio/osteo or anything like that right now. But do go when you can.

Also, I know there is a lot of Jazz about "mobility" round, but hip mobility stuff helped me a lot. In tandem with getting it treated.

lastlaugh

d'Oracle wrote: »

I'm not going to assume that I know what is wrong with you either.

But Some of your symptoms were my symptoms.
Now I know that you said you can't get to a physio/osteo or anything like that right now. But do go when you can.

Also, I know there is a lot of Jazz about "mobility" round, but hip mobility stuff helped me a lot. In tandem with getting it treated.

Yeah, when I have a few quid I'll go to see someone. But in the mean time I'll try to educate myself as best I can and do some practical things, and avoid squats and deads 'till I'm sure I'm in good shape. I'm pretty sure I could do with being more flexible either way.

Besides now I have a valid excuse to concentrate on those big guns, lats & pecs I've always wanted! :cool: