Quad dominant patterns
The lateral hip muscles and the quads take over when upright positions are required.
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LVL 1: Wall squat
LVL 1: Wall squat
Learn how to rely on the lateral hip muscles and the quads instead of the glute max.
Goal: keep weight on heels.
Stand: Screw counterclockwise= internal rotation
Lower: Screw clockwise= external rotation
LVL 2: Front squat
LVL 2: Front squat
Learn how to "screw the feet". This is how you remain upright while lowering and rising.
Stand: Screw counterclockwise= internal rotation
Lower: Screw clockwise= external rotation
LVL 3: Overhead squat
LVL 3: Overhead squat
The ultimate test for upright stability. Important carry over to butterfly recovery.
Stand: Screw counterclockwise= internal rotation
Lower: Screw clockwise= external rotation
Constant Overhead raise
LVL 4: Back lunge to side lunge
LVL 4: Back lunge to side lunge
Understanding how lateral hip muscles can support upright movement. Observe the direction of the band.
Stand: Screw counterclockwise= internal rotation
Lower: Screw clockwise= external rotation
LVL 5: Pistol step up
LVL 5: Pistol step up
This is the ultimate test for keeping the head upright in the squat.
Stand: Screw counterclockwise= internal rotation
Lower: Screw clockwise= external rotation
Kick specific dryland exercise
Kick specific dryland exercise
Whip type kicks are unique to swimming and un-replicable on land. If you hate leg day, then lucky for you, you can technically skip all the exercises above.
These are still prescribed for purposes of proprioception, not so much about specific quad strength.
Don't skip glute dominant patterns though!
Things to notice
Things to notice
Leg exercises can teach proprioception. Proprioception or body awareness has carry over to swim kicks and even swimming turns.
For squat type, quad/lateral hip focused movements, the body balances the body's upright/streamlined position throughout the movement.
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