Hamstring imbalance training (from ACL reconstruction)

HypertrophyCoach Joe Bennett Forums Training Hamstring imbalance training (from ACL reconstruction)

Viewing 6 posts - 1 through 6 (of 6 total)
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  • #413772
    AlexaMay
    Participant

    Hey guys,

    I had an ACL reconstruction a few years back which they used a hamstring fibre to reconstruct my ACL. Strength is pretty equal from side to side in quads, glutes, calves (ACL injured side is sometimes slightly stronger).

    But hamstrings: In any single leg hip extension exercises like RDLs, my hamstrings are matched in strength with no noticeable strength imbalance (actually my reconstructed side is stronger in this exercise pattern) Now for any knee flexion like leg curls, my ACL reconstructed leg is one machine weight peg weaker. Not a huge deal as I’m not a competitor, however the size difference is night and day. One I have well developed hamstrings, my ACL constructed side I look as if I have no hamstring at all. Maybe I don’t lol. Anyway. For such large size discrepancies would you program leg curls just on my weaker leg on the end of my leg training (already got set for both legs at same time at the start). To be honest I think even when strength would match I wouldn’t have balanced legs. Unfortunately the reconstruction had a huge play on muscular physical imbalance. Again not a huge deal as I don’t compete, but I would like to look like I work legs when looking at me from one side!

    Would you suggest a few sets in just my weak side in knee flexion exercises at the end of legs or back day? Or admit defeat and acknowledge that’s an imbalance I’m just going to have to accept. It’s so contrastly different in size but not in strength so not sure if it will make any difference.

    Thanks

    #413789
    AlexaMay
    Participant

    Just actually searched for ACL on here and found a bunch of other wonky doers like me with muscle imbalances from ACL reconstruction🥲

    Question I have: your replies focused a lot about matching reps with strong leg but I don’t want my strong leg to come down to balence with the weaker leg, but I would like (of course I would lol but probably not viable) to bring my weak leg up. It’s only on this one exercise pattern that is slightly weaker but not on RDL. So is doing more volume by 2 sets on weaker leg on curls not the best method of attack? To be honest I’m greatful I can workout and I did put in the work for rehab. Mostly visible difference more then strength.

    #417017
    AlexaMay
    Participant

    Bump 🙏

    #418312
    AlexaMay
    Participant

    Bump but let me know if this isn’t a great question ! 😅

    #418368
    Joe
    Keymaster
    #418589
    AlexaMay
    Participant

    No need to apologize Joe and I appreciate your answer 🙏 to be honest it’s not a huge problem. I’m not aesthetically driven and I’m more performance focused so whilst it doesn’t hinder my performance leg vs leg I think it’s just going to be one of my quirks. Thanks joe 🙏

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