Strength Training/Weaker leg

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Question
Hi Adam,

I am doing some strength training on my own and have noticed my right leg is significantly stronger than my left. Squats are one of my favourite exercises, but I've noticed I feel it a lot more in my right leg, and something feels off going down, like a slight shift to my left if I'm not consciously stopping it. I've also noticed I have a lot more tightness in my right hip flexor (I believe that's what it is?) when I try to do a butterfly sit. The left leg is basically touching the ground, and right is nowhere close. As well, my left hamstring is tighter than the right. I've been working on stretching to improve this but wondering if either of these things could be the cause?

I've also started doing single leg squats (With assistance) to focus more on my left leg but was wondering if it's okay to still continue with normal squats and just give the left leg more attention with the single leg squats? Should I only allow the right leg to do as much as my left leg can do? Or just focus on the one leg until it's evened out? Any other suggestions would be great!

Thank you,
Jasmine

Answer
If there truly is a difference between the right and left side, then maybe forego the squats and focus on some single leg squats or lunges which both help focus on the leg strength.  Only progress as fast as the weaker leg is progressing.  I also might look into seeing if there is someone around who could do a body analysis of why the one side is stronger than the other.  Maybe there are some flexibility or strength imbalances beyond just what you see that need to be addressed.  Maybe someone who can perform a functional movement screen on you or someone who can do a movement analysis in your area might help.

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Adam Kessler

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USA Weightlifting Sport Performance Coach and Certified Strength and Conditioning Specialist. I have 16 years experience in the industry and now run my own personal training company.

I am a speed expert. I can answer questions in regards to how to get faster and or quicker. If you are an athlete, I can also help you with your strength training routine. Understanding how you need to workout to get stronger will also help you get faster as well.

Please Note: I cannot give out any type of exercise programs. I can give advice, but don't ask me to give you an off-season workout or program to do at home. I know nothing about you and cannot give information like that over this forum. You might misinterpret what I'm saying, get hurt, and I get in trouble. Ask specific questions. I do have a document you can download that discusses the basics of losing and gaining weight. Please click here to download this document.

I have a nice report that discusses what you would need to do to be successful with your speed program. I also have highlighted over 100 athletes and coaches that have worked with me and the success they have had with my speed program. Some of them, we have documented the exact improvements in their running times to illustrate what an awesome program this is. It is called The Secrets to Their Success and you can check it out at http://fitnessplanning.com/success.htm for more information.

You can follow me on Twitter at http://twitter.com/adamkessler.

Also, become a fan of my Facebook Fan Page, by clicking here Fitness Planning Consultants, Inc.

Experience

I have had over 16 years of experience in the health and fitness field. The last 9, I started and have been running my own personal training company. I was also the head strength coach of an area high school for 4 years before committing to my company full-time.

Organizations
I am a member of the National Strength and Conditioning Association. I also belong to USA Weightlifting.

Publications
I have been the feature of several articles in Columbus Business First and Mid-Ohio Golfer. I have written articles for various online article directories which can be found by Google searching my name. I have done speakings at several state and local clinics for strength and conditioning.

Education/Credentials
B.A. at Indiana University (1994)
Certified Strength and Conditioning Specialist
USA Weightlifting Sport Performance Coach

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