Leg Strength help, please!

SBRRepeat

So, I just transitioned to a new lifting plan this week. It's mostly for strength maintenance during triathlon race season, I'll go back to SL 5x5 in the winter.
The new plan is higher reps, lower weight than what I'm used to, so 3x10- squats, bench, pendlay row, lat Pulldown, and some ab work. There's room in the routine for a "personal weakness" and that's where my question lies:
I have really weak medial quads- my lateral and intermediate quads, hip flexors, and hamstrings are all strong from running and cycling, but those medial quads are pretty wimpy. I have a history of knee dislocations as a result of the imbalance. Similarly, my right leg is significantly weaker than my left, as it's the one that dislocates more often.
I used the knee extension isolation machine today, doing one leg at a time, but it seems like whatever exercise I do, my stronger muscles take over most of the load and I can't seem to target that particular weakness.

TLDR: Anyone have recommendations for targeting medial quads? My knees are little bit too wobbly for comfort.

Please and thank you!

nossmf

Try doing sumo squats instead of regular squats, with your feet further apart. Also try Bulgarian split squats, which isolate each leg one at a time and require you to work on balance, and therefore knee stability.

SBRRepeat

nossmf wrote: »

Try doing sumo squats instead of regular squats, with your feet further apart. Also try Bulgarian split squats, which isolate each leg one at a time and require you to work on balance, and therefore knee stability.

I have been doing sumo squats for the last couple of months, just switched to regular squats, I guess I'll switch back!
Bulgarian split squats are a great suggestion, probably way more effective than the cursed isolated machine.
Thanks!