Imbalance right vs left legs

StargazerB

I posted this on my main page too but would like extra feedback. I worked on my pistol squats today, I'm still using assistance on both sides. However, it is ridiculous how much stronger my right side is than my left. Other than single leg exercises is there anything else I can do to try and fix the imbalance?

tirowow12385

Work with the weight that your weak side can handle for both sides and work your way up to what the other leg can handle and go from there.

StargazerB

tirowow12385 wrote: »

Work with the weight that your weak side can handle for both sides and work your way up to what the other leg can handle and go from there.

Thanks, that's what I'm currently doing. I'm looking for anything else that could help.

deputy_randolph

Start with your weaker side and do amrap on that side; switch to stronger side and do equal set of reps.

jasonpoihegatama

deep squat, Box step with weight, lunges opp with weight, It can take some time to get a balance.

StargazerB

I have mild scoliosis, I wonder if this is contributing to the imbalance?

StargazerB

Thanks for the suggestions. So some things I already do are: assisted pistols, lunges, and Bulgarian split squats. I always lead with my weaker side and to the same amount/weight with my stronger side. I knew I was stronger on the right but now that I have started the pistol squats I can see that's it's a really big difference. I can almost (about 3 inches shy) do an unassisted pistol on my right leg. However I need to use a heavy band to assist me on the way up with my left leg.

GiddyupTim

Jason is right.
Box step ups and lunges with weights.

StargazerB

GiddyupTim wrote: »

Jason is right.
Box step ups and lunges with weights.

I do lunges already. I'll add step ups in.

GiddyupTim

Good luck!
I had knee surgery with a long recovery and had an imbalance for a long time. I lost muscle in the leg with my bad knee. But more I think I just needed to trust it again and learn to use it again.
I think that simple things, like running stairs, and doing yoga, where you assume one-legged poses like the warrior poses and runner's lunges, did as much for training (re-training, in my case) my weaker leg to fire like my stronger leg than any heavy weights I did.
Maybe the same is true for you. And yoga poses you can do any time, anywhere.

StargazerB

GiddyupTim wrote: »

Good luck!
I had knee surgery with a long recovery and had an imbalance for a long time. I lost muscle in the leg with my bad knee. But more I think I just needed to trust it again and learn to use it again.
I think that simple things, like running stairs, and doing yoga, where you assume one-legged poses like the warrior poses and runner's lunges, did as much for training (re-training, in my case) my weaker leg to fire like my stronger leg than any heavy weights I did.
Maybe the same is true for you. And yoga poses you can do any time, anywhere.

I do enjoy yoga, but I often put it on the back burner. I'll give it a go again. Thank you!

Chieflrg

Everybody has and will always have a weaker side.

The most efficient training to cinch them closer together is barbell training through a well balanced program with patience.

I seriously wouldn't give it a second thought and just train.

MikePfirrman

I was like Tim. I was an idiot years ago and coached BB without an ACL. I was demonstrating how to play a zone D to my team and the knee completely separated. Couldn't walk (or bare weight) for around a year. Two surgeries to clean up the mess and microfracture surgery. Lost 3 or 4 inches on my right leg in circumference.

It's still weaker and smaller by a bit, mostly because the knee is crap. Agree with what others have said about boxes, lunges. One trick that I do, because it seems easier on the knee joint, is I use the Stairmaster at the gym and I skip a step and do a forward lunge with the weak leg only. My weak knee can't handle being behind on a lunge now. You'd think it would be the other way, but it can't support me that well when it's the knee behind me. I'm OK when it's in front.

Do four or five minutes on a Stairmaster where you walk two steps at a time with that one bad leg and you'll build that leg up in no time. Plus, the people that are "white knuckling" it on the Stairmaster look at you like you're some kind of bad *kitten* after you get good at it.

klrenn

Yeah, doing unilateral lifts the way you have is the only real way to balance them out. But unless it’s affecting your main lifts (if that matters to you) or daily life, I wouldn’t worry about it. We all have a weaker side (I notice it particularly during yoga - in strength and balance)

Pistol squats are hard...If that’s the only thing that made you notice the imbalance, I’m sure if you just keep going you’ll be able to get it on your weaker side as well....one side just gets there first.

I’m working on my leg strength imbalance only because it is significantly affecting my barbell squat. If it weren’t for that, I wouldn’t bother (though I wouldn’t mind if the stronger leg wasn’t over an inch larger than the weaker one)

StargazerB

klrenn wrote: »

Yeah, doing unilateral lifts the way you have is the only real way to balance them out. But unless it’s affecting your main lifts (if that matters to you) or daily life, I wouldn’t worry about it. We all have a weaker side (I notice it particularly during yoga - in strength and balance)

Pistol squats are hard...If that’s the only thing that made you notice the imbalance, I’m sure if you just keep going you’ll be able to get it on your weaker side as well....one side just gets there first.

I’m working on my leg strength imbalance only because it is significantly affecting my barbell squat. If it weren’t for that, I wouldn’t bother (though I wouldn’t mind if the stronger leg wasn’t over an inch larger than the weaker one)

Actually my barbell squat is effected as well. I also have mild scoliosis so I'm not sure if that is contributing to the imbalance. I replaced my barbell back squat with Bulgarian split squats for now but I'm not sure if that's the right thing to do.

kristingjertsen

Most folks have a stronger side and a weaker side. I have a spinal cord injury so my quads are weaker than my hamstrings and my right leg is weaker than my left. Your scoliosis may contribute to muscular imbalances or even more pressure on the nerve roots that may cause some misfiring leading to weakness. I base my workout on matching the strength of my weaker sides (both the front of my body and the back of my body). That way I don't overwork neurologically weakened muscles. I also mix up my workouts--body weight exercises, lots of walking, biking, light weight training (upper body is more affected than my lower body, so heavy weights don't make my arms and shoulders stronger, just increase pain and joint damage). Listen to your body and it will tell you what works best for you. And please consider your future self as you work out now. Treat your body with kindness and respect, and you will be less likely to deal with arthritis, back pain, and joint damage as you age.

mjbnj0001

GiddyupTim wrote: »

Good luck!
... But more I think I just needed to trust it again and learn to use it again. ...

It's crazy, isn't it? I had a leg injury in 2017 that eventually laid me flat for months. All 2018 and through today, I'm biking, swimming, walking - and even hiking now - all ok, but I still take stair steps one at a time because my mind is in that wheel rut! Gradually coming out of it, but I have to force myself to alternate legs on stairs.

As to the OP (@mommylifts3), a few sessions with a good personal trainer or even a registered physical therapist might put you on a good track for your specific situation.

ashevack

mjbnj0001 wrote: »

GiddyupTim wrote: »

Good luck!
... But more I think I just needed to trust it again and learn to use it again. ...

It's crazy, isn't it? I had a leg injury in 2017 that eventually laid me flat for months. All 2018 and through today, I'm biking, swimming, walking - and even hiking now - all ok, but I still take stair steps one at a time because my mind is in that wheel rut! Gradually coming out of it, but I have to force myself to alternate legs on stairs.

Omg so much this! I hurt my knee in 2005 by slipping on some ice. After a dislocated patella and torn ACL and ligaments, it took me almost a year to take stairs normally again. And I will panic if there is no handrail for going down. It's crazy how much one small moment changes your life. My right leg is still slightly smaller than my left.