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Exercises to strengthen upper quads

post #1 of 13
Thread Starter 

My level of fitness going into the season has been pretty decent for once. I spent several weeks in the gym hitting every part of the leg musculature. But I still get fatigue at the very top of the quad, just below the ischium. It is the muscle that  tenses when lifting the leg straight up from a seated or prone position (sartorius?). Suggestions for ski specific exercises would be appreciated. I am thinking lunges, perhaps?

Tx

D1

post #2 of 13

You need to work on Hip extension.

Both strength & flexibility

 

For flexibility try the "couch stretch"

 

http://www.crossfitsouthbay.com/stretch-of-the-month-couch-stretch/

 

Strength

Kettlebell swings

Deadlift with emphasis on fully extending the hips

post #3 of 13
If they burn, you're in the back seat.
post #4 of 13

ski in the backseat more while taking in copious amounts of protein eventually your quads will be man thighs.

post #5 of 13
Quote:
Originally Posted by Kneale Brownson View Post

If they burn, you're in the back seat.

Thumbs Up

post #6 of 13
Thread Starter 

Appreciate the training suggestions.

I had not thought of the back seat as an issue. I am no stranger to back seat driving, but when it was an issue I felt fatigue in my lower quads, not up by the hips. Will keep an eye out for that. Thanks for the feedback.

D1

post #7 of 13
Thread Starter 
Quote:
Originally Posted by Josh Matta View Post
 

ski in the backseat more while taking in copious amounts of protein eventually your quads will be man thighs.

Josh, actually, I am pretty happy with the state of my quads these days.

But the chafing can be just brutal. If only I could find  chamois lined bibs.

Heaven. Pure Heaven.

You probably can't walk down the street in Stowe without tripping over chamois-lined bibs.

D1

post #8 of 13
Quote:
Originally Posted by Josh Matta View Post
 

ski in the backseat more while taking in copious amounts of protein eventually your quads will be man thighs.

 

Josh is this how you got the "strongest quads on the mountain"?

post #9 of 13
Quote:
Originally Posted by nateteachski View Post
 

 

Josh is this how you got the "strongest quads on the mountain"?

 

 

hey at least I have the strongest quads on the mountain. the secret of how I got them is out now. 

post #10 of 13

What would be the test of strongest quads? Just wondering if I could take it.

post #11 of 13
Quote:
Originally Posted by nateteachski View Post
 

What would be the test of strongest quads? Just wondering if I could take it.

 

 

leg press 

post #12 of 13
Thread Starter 
Quote:
Originally Posted by nateteachski View Post
 

What would be the test of strongest quads? Just wondering if I could take it.

I would say the squat for the truest test of general leg strength.

Most can push far more weight on a leg press which requires no balancing or stabilizing - just pushing, and I find that it equally engages the glutes/hams. See for yourself. Load up a sled and see how many reps you an do, and try the same weight with a bar on your back in a cage. It will be the difference between doing bench presses in a Smith machine and with flat bar. 

As a practical matter,I think it is difficult to truly isolate the quads so completely that the glutes and hams are not engaged. Only machine I can think of would be the seated quad extension, which I do not like, as I much prefer to hit as much of the entire leg musculature as possible when doing legs in order to preserve symmetrical development.

D1

post #13 of 13

I agree, back squat.  Problem with that,  you need to have the skill.  It must be done right.

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