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TrainersEye · Quad, Thigh & Groin Health
Quad & Groin P
Trainer's Eye
Phase 3 · Quadriceps strength · Session P

Deep.
Narrow.
All quadriceps.

The deepest, most quad-dominant positions in the programme, and the isometric that calms a sore quad tendon.

  • Psession
  • P3Quads
  • 12:00on the clock
  • — donecompleted

Pubic-related pain is different

Pain centred on the pubic bone with tenderness on it needs a longer, more gradual build than an adductor strain.

The adolescent exception

In a growing athlete, groin or thigh pain with a sudden pop can be a bone growth-plate avulsion rather than a muscle tear.

Isometrics settle a tendon

Sustained holds under moderate load can reduce tendon pain for a period afterwards — useful on an angry day.

Three couplets · two rounds · twelve minutes · a thigh that holds

A

Deep

Deep squat rocks + cyclist squat
A1

Deep squat rocks

60 s · slow reps

At the bottom of a supported squat, rock gently forward and back with the heels down.

Easier hold a door frame  ·  Harder no support

R1R2—
A2

Cyclist squat

10 reps · ×2

Heels on a book, feet close together; sit straight down with the knees driving forward.

Easier wider stance  ·  Harder hold a backpack

R1R2
B

Drive

Step-up knee drive + single-leg box squat
B1

Step-up with knee drive

60 s · slow reps

Drive up fast with the free knee to hip height; come down slowly.

Easier no knee drive  ·  Harder higher step

R1R2—
B2

Single-leg box squat

8/side · ×2

One leg; sit to the chair under control and stand, knee over the middle toes.

Easier higher chair  ·  Harder lower chair

R1R2
C

Tendon

Sissy squat + tendon isometric
C1

Sissy squat — partial

60 s · slow reps

Holding a support; lean back and bend the knees forward, hips staying in line with the shoulders.

Easier smaller range  ·  Harder no support

R1R2—
C2

Quad tendon isometric

5 × 20 s · ×2

Seated; push the shin hard into a fixed object at 60° of bend and hold steady.

Easier gentler push  ·  Harder 30-s holds

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. The quadriceps is the body's biggest brake. It is trained slow and through full range.
  2. Three seconds down on every rep — the lowering is where quad strength is built and lost.
  3. Quad tendon pain just above the kneecap: keep the range shallow first and deepen it week by week.
  4. Knee over the second and third toes. A knee falling inward is a rep that did not count.

Tick it off

MovementRound 1Round 2Best
A1Deep squat rocksslow reps in 60 s —
A2Cyclist squat10 reps
B1Step-up with knee driveslow reps in 60 s —
B2Single-leg box squat8/side
C1Sissy squat — partialslow reps in 60 s —
C2Quad tendon isometric5 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-P