Join date: Jun 2007
Location: Nebraska, USA
(This is part of my training log, but since I have a question, I thought I’d bring it here.)
Leg day was today.
160 x 3
180 x 3
200 x 10 (couldn’t get eleven)
I found a big, big problem with my squat. After every leg day, my right leg has always felt more pumped and worked than my left. I had a buddy spot me and I think I’m leaning, for some odd reason, to my right a little bit. Going to try and correct that the best I can… Probably just have to take my time a little more? Or could it be something else? I also thought of pre-fatigue-ing my left quad with some leg extensions then doing squats. Any input?
Can you try doing stuff like one legged squats to see if you do have a weakness in your left leg?
Or maybe add some reps of one legged squats to the left leg to allow it to play ‘catch up’?
I can try that. So, let’s just say, my left leg is weaker and I decide to do some left legged squats. Do I just do left legged squats and just leave my right leg be? (as far as single leg squatting goes?)
Weren’t you just posting about the problem with your chest?
His chest looks proportional:
I guess problem solved.
Unilateral exercises FTW
I can try that. So, let’s just say, my left leg is weaker and I decide to do some left legged squats. Do I just do left legged squats and just leave my right leg be? (as far as single leg squatting goes?)[/quote]
no, that will just cause any imbalance to switch legs. Work both legs equally. IF you can only do 2 sets of 5 with a given weight for your left leg, don’t do 3 sets with your right, but don’t ignore the right leg either.
Thanks Ninja. I’ll do that.
I strongly suggest Bulgarian split squats, starting with your weaker leg. Train to the leg to completely failure (meaning if you get 8 reps, can’t get one more out, then you need to train the other leg for 8 reps, regardless if you can do 10 on your stronger leg).
Lunges should also help (again work the weak leg first to get your rep count for your stronger leg).
Single leg leg-presses would also be beneficial, but IMHO, not as much as Bulgarian Split-Squats (and like the others, weak leg first)…
So, I like the the idea of the bulgarian split squats, but I have a question. Since I’m doing 5/3/1 and I do regular back squats, should I switch the squats and the bulgarian split squats or should I do the bulgarian split squats as an accessory exercise?
So, I like the the idea of the bulgarian split squats, but I have a question. Since I’m doing 5/3/1 and I do regular back squats, should I switch the squats and the bulgarian split squats or should I do the bulgarian split squats as an accessory exercise?[/quote]
Thanks for the help. I’ll be doing that next leg day and from then on.
Thanks for the help. I’ll be doing that next leg day and from then on.[/quote]
What else are you doing for leg accessory work?
Leg press. My feet are a little higher so it works the Hams a little more.
A couple things I’d check out. First, have your leg length checked. If you’ve got one leg that’s substantially longer than the other (1/2" or more)this can cause that slide to one side at the bottom. Leg length issue could be structural or functional. If it’s structural, get a lift/shim on your shoe. If it’s functional that means you can work it out using ART, massage, pt, etc. Hip might be twisted or rotating on you causing the shift to one side.
Have someone with a good eye (and a video camera) watch you. See at what point in the squat you start to go to your right.
Leg press. My feet are a little higher so it works the Hams a little more. [/quote]
Good. Sort of like a hack squat machine?
A video would be helpful. Its possible that you have a big enough problem that you need to tear everything down and start over. I.E. you have been getting stronger and stronger with bad form, if it is bad enough, you may not just be able to fix it while continuing on your way. You could have to get your left glute working properly, thats just an example it could be a bunch of different things.
Whatever it is, I doubt its simple enough that you can continue on doing what your doing without addressing it. Your best bet is to get a good movement specialist to look at you and determine the root of the problem.
DO NOT DO BULGARIAN SQUATS as the other poster mentioned. That is just avoiding the problem that you have. Doing that is acting as if the problem is with the squats, not with your body. Let me assure you, the problem is with your body. Bulgarian squats will make the problem less noticeable, it wont fix it.
Its kindof like having your passenger side car door ripped off and instead of fixing it, you try just not looking in that direction. Bad idea. Its the mentality of most younger guys to work through something, but you really should get this fixed the right way. Which is going to include soft tissue work, activation and patience.
Oh Jesus Christ… I’m really confused now… I’ll try and get a video on my next leg day of me squatting and post it.
Hopefully I don’t need a damn specialist or a chiropractor, like some have said.
When I say specialist, I just mean someone, usually a very good trainer, that can tell you what the issue is and how to correct it.
Well, where I live, it’s impossible to find a good trainer, or anyone even half-assed qualified to do anything like that. I’ll just post a video next time, considering there’s probably more members of this site than there is people who have stepped in my gym.
I just started squatting in November. I really quickly realized I was doing the same thing as you, shifting my weight onto my right foot. I went to a trainer found out I had a pretty significant difference in strength and flexibility between my two legs. I’ve seen a lot of improvement and the main things I’ve been doing are foam rolling my IT band and lots of isolateral exercises.
Glute bridges, split squats, lateral squats, and one legged squats to boxes have all made a big difference for me. I’ll do split squats and lateral squats with weight during some sessions in place of regular squats, and I’ll do all of those without any weight before regular squat sessions to get my glutes firing. I also realized I have tight hip flexors, and stretching those has helped as well.