My quads are getting stronger, and so are my glutes. The quads strengthening routine has improved my extension, BUT I STILL CAN'T DO A DEEP KNEE BEND ON ICE. My lower leg routine is as follows:
bridge (both regular and single-leg versions)
leg lifts (for gluteus maximus)
quadruped (for gluteus minimus)
side leg raises (?? the one for the adductors)
leg straightening isometric (vastus medialis and vastus lateralis)
wall squat, 90 deg
calf tiptoe exercise (forgot the name, sorry)
All exercises are isometric.
Is there any muscle that I'm missing here? Why doesn't an improvement in squat time correspond to better knee bend? I've increased my wall squat time from 30 to 120 seconds, but the knee bend is still the same.
Thanks in advance!