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I can only find one true quad isolation exercise and that's the leg extension exercise. My issue is I have a glute medius strain, which only seems to effect when I'm squatting, whether that's one leg or both. I can only squat maybe 20 degrees at most before I feel mild tension, and naturally the more I go the worst it feels up to 90 degrees. Since it can take 4-6 weeks for a strain, I'd like to not lose all my progress, as I seem to feel fine doing RDL's. I also feel fine doing standing abduction machines and the like. It's the "driving through the heel" maneuver from knee flexion that seems to cause a lot of pain. So I'm wondering if all I have available to me is leg extension machine for the next 6 weeks to continue making progress?

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  • Leg press is a no bueno as well?
    – C. Lange
    Feb 10 at 19:02
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    I thought about that.. unfortunately I workout in my garage. I have everything from barbells, dumbbells, resistance bands, pulley towers, pullup bars, a plyometric box, etc but I don't own any machines.
    – Ace Cabbie
    Feb 10 at 19:30
  • Split squats and lunges are out too?
    – DeeV
    Feb 10 at 20:14
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    I've had success performing Sissy Squats while avoiding glute activation. It's not a "driving through the heel" feeling as much as through the balls of your feet. If you haven't tried them before or in a while, you'll definitely feel your quads burn quickly
    – jros
    Feb 10 at 20:33
  • @DeeV Yes, any unilateral squat-type movement too such as lunges and split squats,
    – Ace Cabbie
    Feb 10 at 20:39

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