glute activation/inner quad underdeveloped!

[startinfromscratch]

thought id post this here as itl get more views than a journal.

had my consult yesterday, aswell as my first massage, which was dtm. the dtm was great, my legs feel brand new. Im wanting some added advice from you peeps regarding her analysis.

1) my quads are too tight, and need to be stretched out, ive been shown how to stretch these out so this not an issue - but theyre reponsible for pulling my torso foward, contributing to my shitty posture.

2) i need to activate my glutes - im under orders to do 'supermans', and will do them, but anyone else got specific advice on this??

3)my inside quad is underdeveloped compared to outer. how can i target this area more effectively? bear in mind i cant do leg press for awhile due to my back..

any advice would be great!

[Marcus]

Do you squat and legpress deep? Lunges are also good for inner thigh I've found.

[startinfromscratch]

Do you squat and legpress deep? Lunges are also good for inner thigh I've found.

leg press i go to just before the safetys, so full rom. squats i was doing to parralel, with a box to keep me honest.

[InZane]

thought id post this here as itl get more views than a journal.

had my consult yesterday, aswell as my first massage, which was dtm. the dtm was great, my legs feel brand new. Im wanting some added advice from you peeps regarding her analysis.

1) my quads are too tight, and need to be stretched out, ive been shown how to stretch these out so this not an issue - but theyre reponsible for pulling my torso foward, contributing to my shitty posture.

2) i need to activate my glutes - im under orders to do 'supermans', and will do them, but anyone else got specific advice on this??

3)my inside quad is underdeveloped compared to outer. how can i target this area more effectively? bear in mind i cant do leg press for awhile due to my back..

any advice would be great!

For inner quad development I'd definitely recommend Leg Press but...use a wide stance and place your feet high on the platform, point your toes slightly out. Use a full range of motion. Most importantly, make sure the negative is slow and controlled otherwise you put a tremendous amount of strain on the patella tendon (actually that applies to any squat/leg press exercise).

=iZ.

[boostinggtir]

For inner quad development I'd definitely recommend Leg Press but...use a wide stance and place your feet high on the platform, point your toes slightly out. Use a full range of motion. Most importantly, make sure the negative is slow and controlled otherwise you put a tremendous amount of strain on the patella tendon (actually that applies to any squat/leg press exercise).

=iZ.

I've been placing my legs high on the leg press thinking it's hit my outer leg. So positioning my feet lower on the press would hit outer leg better?

[Android]

thought id post this here as itl get more views than a journal.

had my consult yesterday, aswell as my first massage, which was dtm. the dtm was great, my legs feel brand new. Im wanting some added advice from you peeps regarding her analysis.

1) my quads are too tight, and need to be stretched out, ive been shown how to stretch these out so this not an issue - but theyre reponsible for pulling my torso foward, contributing to my shitty posture.

2) i need to activate my glutes - im under orders to do 'supermans', and will do them, but anyone else got specific advice on this??

3)my inside quad is underdeveloped compared to outer. how can i target this area more effectively? bear in mind i cant do leg press for awhile due to my back..

any advice would be great!

For inner quad development I'd definitely recommend Leg Press but...use a wide stance and place your feet high on the platform, point your toes slightly out. Use a full range of motion. Most importantly, make sure the negative is slow and controlled otherwise you put a tremendous amount of strain on the patella tendon (actually that applies to any squat/leg press exercise).

=iZ.

Really? The Leg Press is not unlike other press machines around which I've seen marked on the foot pad with feet positions, showing foot position high is hammies and glutes, foot position low is Quads.

I would say from the way I 'feel' the Leg Press exercise that feet apart or close together is what will determine which part is hit hardest. Feet close together for me and most others I train with puts more weight and effort on the outer quad, wider stance and it's moving the work to inner Quad.

Feet high and feet low don't move emphasis from outer to inner quad imo it's just the stance width...my structure might be different to others maybe but that's my unscientific 'feel' of the exercise.

[boostinggtir]

. Feet close together for me and most others I train with puts more weight and effort on the outer quad, wider stance and it's moving the work to inner Quad.

Nar that's right, thanks for reminding me.

[NZPT]

Really? The Leg Press is not unlike other press machines around which I've seen marked on the foot pad with feet positions, showing foot position high is hammies and glutes, foot position low is Quads.

I would say from the way I 'feel' the Leg Press exercise that feet apart or close together is what will determine which part is hit hardest. Feet close together for me and most others I train with puts more weight and effort on the outer quad, wider stance and it's moving the work to inner Quad.

Feet high and feet low don't move emphasis from outer to inner quad imo it's just the stance width...my structure might be different to others maybe but that's my unscientific 'feel' of the exercise.

aggreed

NZPT

[InZane]

thought id post this here as itl get more views than a journal.

had my consult yesterday, aswell as my first massage, which was dtm. the dtm was great, my legs feel brand new. Im wanting some added advice from you peeps regarding her analysis.

1) my quads are too tight, and need to be stretched out, ive been shown how to stretch these out so this not an issue - but theyre reponsible for pulling my torso foward, contributing to my shitty posture.

2) i need to activate my glutes - im under orders to do 'supermans', and will do them, but anyone else got specific advice on this??

3)my inside quad is underdeveloped compared to outer. how can i target this area more effectively? bear in mind i cant do leg press for awhile due to my back..

any advice would be great!

For inner quad development I'd definitely recommend Leg Press but...use a wide stance and place your feet high on the platform, point your toes slightly out. Use a full range of motion. Most importantly, make sure the negative is slow and controlled otherwise you put a tremendous amount of strain on the patella tendon (actually that applies to any squat/leg press exercise).

=iZ.

Really? The Leg Press is not unlike other press machines around which I've seen marked on the foot pad with feet positions, showing foot position high is hammies and glutes, foot position low is Quads.

I would say from the way I 'feel' the Leg Press exercise that feet apart or close together is what will determine which part is hit hardest. Feet close together for me and most others I train with puts more weight and effort on the outer quad, wider stance and it's moving the work to inner Quad.

Feet high and feet low don't move emphasis from outer to inner quad imo it's just the stance width...my structure might be different to others maybe but that's my unscientific 'feel' of the exercise.

Well at least we halfway agree on this. :wink:

The higher foot stance (toes out) I am recommending is for hitting the Satorius muscles (albeit only part of the muscle action (including negatives)), that's the ribbon looking strip you can see on a well developed (Pro) bodybuilder's inner legs.

Look here:

http://en.wikipedia.org/wiki/File:Sartorius.png

Note: You need to go heavy to get the benifit...individual results may vary... :pray:

=iZ.

[nate225]

The development issue sounds like it's been well answered, in short look at your foot position to maximise recruitment of "inner quad" and then just smash fucken weights! :nod:

The glute activation is another issue, and I suggest you talk to a good physio and get some guidance. I'm currently sorting out two torn hammies (don't ask!) and am doing work to activate gluteus medius in particular, as well as some hammy stuff (along with the usual stretching). It's mainly shifting movements on a swiss ball, bridging etc; which is all a bit whey when my preference is moving big weights! Seems to be doing the trick though and recovery is looking good.

Nate

[startinfromscratch]

thanks for all the replies guys! i should be well on the way to sorting my shit out. She actually mentioned yoga/pilates as great for activating diff muscles, i may have to ignore the stigma and give it a cane.... :grin:

[Sportsgirl]

For lifting I would recommend squats and single leg work (split squats, lunges, bulgarian squats).

Glute activation exercises you do before lifting in your warmup. This page is just a few of them:

http://stronglifts.com/how-to-optimize- ... ctivation/