My girlfriend decided she wanted to start working out, she is a very small girl(110). She has always ran but never set foot in a gym. I started her out on squats and single leg work. This is where the problem started. From the beginning her motor control and muscles seem as if they never were properly developed. Besides just getting her into the grove of things, she seems to be completely dependent on her right leg during the squat. Her right hip rotates out a little bit and you can clearly tell it is her right leg moving the weight (which at this point is body weight, a mop handle or a bar).
I lack the experience to correct this problem.
Her flexibility is a issue but I am having her do various exercises such as her doing squats with a bench under her and her toes only inches away from a wall. I have her do the cressey approved warm ups and such. It is only her second training day on legs. Should I have her cut down the single leg work on the right leg and let the left leg catch up?
Any help would be greatly appreciated. Thanks guys.
If it is only her second day training legs, give it time! You haven’t even completed a full cycle to start worrying about tweaking a basic program. As long as you don’t have any hugely advanced exercises in your program you should be fine. That being said, I would recommend that you stick to basics and not even worry about placing her under a load. Make sure she has proper sequencing of muscle activity during her exercises. Start with the VERY basics and progress from there.
Also, you said she had only run in the past. Did she run on a track? Or did she run random paths and routes?
If the running was on a track, generally people tend to run the same direction, always turning/leaning to the same side, which can cause an imbalance and poor kinematics of the lower extremities. If that was the case, it may have contributed to her dysfunction. The fact that she ran cross country probably means she was putting on tons and tons of milage. What level did she run cross country at? High school? Collegiate? Has she had any hip pain or discomfort? Any other lower extremity injuries?
Where is the pain? Has she seen anybody about the pain? Did he pain start with lifting or was there some pain during her “just running” phase?
I have found with a lot of XC runners that I’ve worked with, that there is a predominance of hip issues, from minor stuff like IT Band/Snapping Hip syndrome, to SI Joint problems, to labrum defects. Her pain may be just something simple as new muscles working that haven’t been used before, but being over the internet I can’t see what is going on and am just trying to give you the full picture.
Only during working out. I tried to get her to tell me if it was just her muscles being sore or if there was a real pain and she responded with “it just hurts”… I just kinda assumed something might be wrong when you can visibly see her right hip rotate out a little and right leg do most of the work.
No. The labrum is the ring of cartilage that lines the hip acetabulum. You can tear it just like you can tear the labrum of your shoulder or meniscus in your knee.
I would recommend her getting checked out by sports medicine practitioner if she is having ongoing pain.
is she enjoying these lifts? or is the pain bugging her?
and since you’re acknowledging you’re not qualified to assess what’s going on, what’s the possibility of before jumping to the doc like there’s something wrong with her - though of course it’s always critical to have a doc’s ok before starting any fitness regimen - why not get her together with a qualified coach who knows how to train with someone just starting such a program and can ensure that the form cues she’s getting support her movement?
In fact, i’d find a coach who won’t start coaching without a proper history and movement assessment, and will find stuff she likes and work with her to make sure the form is great.
She loves the lift as much as you can enjoy squatting :). She said “I want bigger legs and a bigger butt and for them to be toned… will you show me how to work them out?”
So from the start she was kinda like… wtf this is hard.
As for a coach… To be honest i have not seen a coach around here that i would actually see her getting something out of. I believe its just the area I live in (bum!#$*). The only thing i have access to is trainers and strength and conditioning coaches that dont know single leg squats even exist.
And actually her hip movement is improving. But she will still transfer some of her weight to her right leg when squatting later in the set and i have to remind her to concentrate on keeping her core tight and try to keep both legs in balance when coming up.
She loves the lift as much as you can enjoy squatting :). She said “I want bigger legs and a bigger butt and for them to be toned… will you show me how to work them out?”
So from the start she was kinda like… wtf this is hard.
As for a coach… To be honest i have not seen a coach around here that i would actually see her getting something out of. I believe its just the area I live in (bum!#$*). The only thing i have access to is trainers and strength and conditioning coaches that dont know single leg squats even exist.
And actually her hip movement is improving. But she will still transfer some of her weight to her right leg when squatting later in the set and i have to remind her to concentrate on keeping her core tight and try to keep both legs in balance when coming up.
One thing I would consider is really emphasizing single leg movement followed up by goblet squats. This will help her prepare for back squats.
For instance:
Single Leg Squats 3x8
Goblet Squats with Dumbbell 3x8
Walking Lunges 3x8
The single leg squats will recruit each leg independently and then prime her up for goblet squats which will teach her proper squat form. The lunges will further recruit the legs independently and develop them legs further. She could then finish with calves.