Muscle imbalance (legs)

nicsflyingcircus

So, I have a noticeable difference between my two legs (noticeable as the weight comes off). My right leg is bigger than my left.

So, is the best way to fix this to just add some unilateral exercises on the left leg in addition to my usual bilateral leg workout? Which is this, roughly:

Seated leg press 3x12 (155lbs)
Seated calf raise 3x12 (120lbs)
Seated leg curl 3x12 (120lbs)
Leg extension 3x12 (85lbs)
Hip adduction 3x12 (155lbs)
Hip abduction 3x12 (155lbs)

I don't do free weights, just machines, so should I just add some sets of the above exercises to just my left leg? Not to adduction/abduction but the other 4?

Thanks!

Retroguy2000

You should pick up a couple of dumbbells.

Bulgarian split squat, and some form of lunges (forward for more quad, reverse for more posterior, step up lunge for more glutes). Or you can do lunges on the Smith machine. Start with the weaker leg, go close to failure, then do that number of reps with the other leg. Do this before your regular leg press etc. Obviously, lower the total sets for the rest of the workout to account for the increased volume mentioned here.

nicsflyingcircus

So I've never done any of those moves and struggle even with a regular lunge (more balance than anything I think). Hrm

Retroguy2000

The Bulgarian is hard at first. Start with just bodyweight. Lunges are all super easy. Just be sure to push the standing knee forward a bit (over toes) to get better stretch on the quads.

sollyn23l2

nicsflyingcircus wrote: »

So I've never done any of those moves and struggle even with a regular lunge (more balance than anything I think). Hrm

I'm with retroguy. I think you should try dumbells. Split squats and lunges could be helpful. But I've heard that machines can exacerbate muscle imbalances whereas dumbells force both sides to work.

katiculver486

When doing unilateral exercises, start with the weakest side first and only exercise to that same weight and rep amount on the stronger side as well.

claireychn074

nicsflyingcircus wrote: »

So I've never done any of those moves and struggle even with a regular lunge (more balance than anything I think). Hrm

If you struggle with balance don’t go straight for the dumbbells - they’re great but you need to master the balance / basics first.

To get used to the motion hold onto something in front of you (I use a bar on a rack but you can use a kitchen counter, back of the chair etc). You can do Bulgarian split squats holding on, and once you get your distance right you can do lunges too. It’s also good for squats if you’re new to them. Have a look at this vid - don’t worry that he has a barbell on his back, bodyweight split squats are still excellent! https://m.youtube.com/watch?v=FprQf_KW0b8

nicsflyingcircus

I've started doing kneeling lunges as part of some stretching I've been doing.