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TrainersEye · Quad, Thigh & Groin Health
Quad & Groin U
Trainer's Eye
Phase 4 · Length and load · Session U

Sit lowest.
Lean furthest.
Hold longest.

The deepest and most demanding quad and groin positions in the programme.

  • Usession
  • P4Length
  • 12:00on the clock
  • — donecompleted

Depth builds the quad

Squat depth strongly influences how much the quadriceps has to do. Shallow squats build shallow strength.

Eccentric strength protects

Strength while the muscle lengthens is what resists a strain. It is trained with slow lowering, not with stretching.

Maintenance beats repair

One groin set and one quad session a week hold thirty days of work in place. Stop, and it fades within weeks.

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

A

Bottom

Deep squat hold + full sissy squat
A1

Deep squat hold and rock

60 s · slow reps

Sit to the deepest comfortable squat and rock gently, heels down and chest tall.

Easier hold a support  ·  Harder no support

R1R2—
A2

Sissy squat — full

8 reps · ×2

Knees travelling forward, hips in line with the shoulders; lower as far as you control.

Easier hold a support  ·  Harder arms crossed

R1R2
B

Travel loaded

Loaded walking lunge + loaded Bulgarian
B1

Loaded walking lunges

60 s · slow reps

Pack on; long steps, torso tall, back knee close to the floor.

Easier bodyweight  ·  Harder heavier

R1R2—
B2

Bulgarian split squat — loaded

8/side · ×2

Rear foot on the chair, pack at the chest; straight down, drive up tall.

Easier bodyweight  ·  Harder heavier

R1R2
C

Combine

Carry medley + lunge to knee drive
C1

Carry medley

60 s · steps to beat

Twenty steps suitcase each side, then twenty front rack — tall throughout.

Easier lighter  ·  Harder heavier

R1R2—
C2

Lateral lunge to knee drive

8/side · ×2

Step wide, sit into the hip, then drive back and bring that knee up to hip height.

Easier no knee drive  ·  Harder hold a bag

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. Rectus femoris crosses the hip and the knee — it has to be trained strong at long length, not just stretched.
  2. Two clean sessions at a load earn the next. In doubt, add a rep before adding a kilo.
  3. Deep range under load is the goal. A thigh strong only in the middle fails at the ends.
  4. Hip flexors are trained deliberately here — they drive the stride and they are almost never loaded.

Tick it off

MovementRound 1Round 2Best
A1Deep squat hold and rockslow reps in 60 s —
A2Sissy squat — full8 reps
B1Loaded walking lungesslow reps in 60 s —
B2Bulgarian split squat — loaded8/side
C1Carry medleysteps in 60 s —
C2Lateral lunge to knee drive8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-U