Muscle Analysis of Leg and Core Exercise Routine
Your current routine lacks targeted exercises for hip abductors, hip adductors, lower back, and hamstrings, which may lead to muscle imbalances and reduced functional performance over time. 1
Muscles Covered in Your Current Routine
- Quadriceps: Well-targeted through baithak (squats), weighted one-leg squats, and weighted lunges 1, 2
- Calves: Addressed through single calf raises 1
- Rectus Abdominis: Targeted with crunches and hanging raises 3
- Obliques: Partially engaged during planks and hanging raises 3
Muscles Not Adequately Targeted
- Hamstrings: Minimally engaged in your current exercises; lunges provide some activation but insufficient for balanced development 2, 4
- Gluteus Medius/Minimus: Hip abductors are not specifically targeted 5
- Hip Adductors: No specific exercises for inner thigh muscles 4
- Erector Spinae: Lower back muscles are not adequately targeted 3, 6
- Upper Back: No exercises targeting latissimus dorsi or upper back muscles 1
Pros of Your Current Routine
- Training to failure: Promotes muscle growth and strength development 1
- Compound movements: Exercises like squats and lunges engage multiple muscle groups simultaneously 2, 6
- Core engagement: Planks and hanging raises target core stability 3
- Unilateral training: One-leg squats help address muscle imbalances between sides 4
Cons of Your Current Routine
- Muscle imbalance risk: Overdevelopment of quadriceps without balanced hamstring work can increase injury risk 1, 2
- Incomplete lower body development: Missing hip abductor/adductor work creates functional gaps 5, 4
- Limited posterior chain work: Insufficient targeting of glutes, hamstrings, and lower back 5, 6
- Potential overtraining: Multiple sets to failure may lead to excessive fatigue and poor recovery 1
Recommended Additions
- Romanian deadlifts or leg curls: To target hamstrings 2, 6
- Side-lying hip abduction: For gluteus medius/minimus development 5
- Hip adduction exercises: With resistance bands or machine 4
- Back extensions or good mornings: For erector spinae development 3, 6
- Bridge variations: To better engage glutes and hamstrings 4, 3
Exercise Prescription Guidelines
- Set/Rep Structure: For balanced development, consider 2-3 sets of 8-12 reps for most exercises rather than always training to failure 1
- Training Frequency: Allow 48 hours between training the same muscle groups 1
- Exercise Order: Alternate between upper and lower body exercises to allow adequate rest 1
- Progression: Increase resistance gradually when you can complete the prescribed repetitions with good form 1
Following these recommendations will help create a more balanced routine that addresses all major muscle groups in the legs and core, potentially reducing injury risk and improving overall functional performance 1.