Are there any stabilization exercises needed for legs?

[joshp]

Are there stabilization muscles that need to be worked in the legs with isolation? I'm lifting pretty heavy with legs and I'm afraid I'm going to end up with an injury. I've learned stabilization exercises are important for rotator cuff and low back so I'm guessing there might be something in the legs. If so please post link to some exercises. Thanks.

 

[Thunder]

If you're doing unilateral exercises ...

bulgarian squats
bulgarian deads
step ups
split squats
lunges
reverse lunges

... you should be good to go.

 

[Squaggleboggin]

I find that as long as I progress slowly, the big movements themselves give me all the stabilization work I need. I remember being extremely sore all over from the compound movements I've been doing and I know I'm still working those muscles sufficiently.

This isn't to say that stabilization work is in any way a bad idea, I just don't find the extra work necessary for me. I also do olympic movements and strongman-type movements, which bring those stabilizers into play like there's no tomorrow. This has probably helped a great deal with bringing my stabilizers proportionally up to par with my main movers.

 

[joshp]

If you're doing unilateral exercises ...

bulgarian squats
bulgarian deads
step ups
split squats
lunges
reverse lunges

... you should be good to go.

Thanks for post. I'll switch up my routine and add some of this stuff.

 

[joshp]

I find that as long as I progress slowly, the big movements themselves give me all the stabilization work I need. I remember being extremely sore all over from the compound movements I've been doing and I know I'm still working those muscles sufficiently.

This isn't to say that stabilization work is in any way a bad idea, I just don't find the extra work necessary for me. I also do olympic movements and strongman-type movements, which bring those stabilizers into play like there's no tomorrow. This has probably helped a great deal with bringing my stabilizers proportionally up to par with my main movers.

I tend to be injury prone especially when I'm seeing big gains, so for me training the small muscles seems to be important. To try and avoid over training of legs I give them around 7 days to recover. Being on accutane definitely doesn't help with the soreness.

 

[Squaggleboggin]

I'd personally just move up 5lbs/wk at the most then. Moving up very slowly in weight will help the stabillizer muscles grow just as much as the other ones. Don't be afraid to work muscles more than once a week. I'm currently working my legs hard about five days a week between olympic and powerlifting moves. However, I use extremely low volume and high intensity. This combined with having worked out for a while and being able to quickly recover (and the fact that I have days specifically designed for active recovery and other things) allows me to work my legs with a lot of frequency.

 

[CowPimp]

No offense Squaggle, but you have yet to determine whether the stabilization work you do is sufficient or not. You're only 16; the chances of you getting injured, unless you just use purely garbage form, is not very high. Joint issues will probably not manifest themselves for years down the road.

Furthermore, I think unilateral movements would probably be more beneficial to you than bilateral movements. Most movement we perform in every day life involve unilateral funcitonality and balancing things that are not even.

 

[CowPimp]

By the way, you may also consider doing a bit of unstable surface training josh. This often helps build up the integrity of muscles that protect a joint.

 

[Squaggleboggin]

No offense Squaggle, but you have yet to determine whether the stabilization work you do is sufficient or not. You're only 16; the chances of you getting injured, unless you just use purely garbage form, is not very high. Joint issues will probably not manifest themselves for years down the road.

Furthermore, I think unilateral movements would probably be more beneficial to you than bilateral movements. Most movement we perform in every day life involve unilateral funcitonality and balancing things that are not even.

You're right. I was wrongly assuming that he was probably about my same age. Why is it that basically every post I make I also make a mistake? Arr...

 

[CowPimp]

You're right. I was wrongly assuming that he was probably about my same age. Why is it that basically every post I make I also make a mistake? Arr...

Don't be like that. You gave some good advice, like about limiting the rate of progression to allow soft tissues to adapt. A lot of people don't do that. Although I don't think it is the case with this fellow, that is vitally important if you are on gear. Furthermore, the basic compound movements as well as olympic and strongman type movements are great additions to any routine. They will do much more to build up joint integrity than machine garbage.

 

[Squaggleboggin]

Don't be like that. You gave some good advice, like about limiting the rate of progression to allow soft tissues to adapt. A lot of people don't do that. Although I don't think it is the case with this fellow, that is vitally important if you are on gear. Furthermore, the basic compound movements as well as olympic and strongman type movements are great additions to any routine. They will do much more to build up joint integrity than machine garbage.

Yeah but I always leave out something really obvious and/or important. Sometimes the way my brain works is just annoying... I can handle complex things but when it comes to the basics I forget everything...