developing even quads

[Diced]

Hey bros
Ive noticed lately when i walk my legs slightly bend in like a pigeon toe , thatwas never an issue before i started lifting. So something is to dominate. Logic would say i need to work on my outer thigh more ? maybe even hip abducter? coz i hate it . its like the inner part of my hams/glutes r dominate

Any exerises to get around this . It makes sense coz everytime i do squats/deads even leg press the next day my hams/glutes r f***** my quads r hardly saw im struggling to isolate them

 

[Diced]

help brahss. I NEED TO GET MY QUADS , also ive reaqd thier one of the last bodyparts to show striations ??

 

[Ezskanken]

How's your flexibility?

 

[Diced]

terrible , its something im adressing now tho through pilates and yoga. but its always been an issue for me whenever i train legs i struggle issolating my quads . my hams and glutes burn out b4 i can make my quads burn

 

[Ezskanken]

Start off with leg extensions in your leg routine. Since I'm trying to focus on making my calves grow, I start out with calves. Doing a seated calf raise, donkey calf raise, and then a seated calf press. Then I move onto iso movements in this order. 1 leg leg extensions, 1 leg laying leg curls, smith machine lunges, incline leg press, and ending with BB squats. I do 4 sets and 12 reps of everything.

Or do leg extnsions, lunges, hack squats or presses before you start any posterior work.

Stretching will help out a lot, and release any kind of tension you may have causing your issue. If you can afford it, check out a sports message place. They'll work that out quick! Ha ha!

 

[Diced]

cheers bud . appreciated