3. Thigh muscle control by Neil keleher

3. Thigh muscle control

Improve muscle control for the front, inner and outer thigh. Gain better control of your knees and hips.

More than just the quadriceps

Thigh muscle control includes the quadriceps and adductors. It also includes the IT band muscles (which could be thought of as adductors). And it can include the hamstrings, which can also be used as adductors (the inner hamstrings) and abductors (the outer hamstrings.

Note that all of these muscles, except for the muscles with "adductor" in their name, work on or across the knee joint. And bar the vastus muscles of the quadriceps group, all of these muscles also work on the hip joint.

So thigh muscle control is about gaining better control of the hips and knees, or at least it can be.

If your interest in thigh muscle control is completely aesthetic in nature, then thigh muscle control can be helpful since you can learn to activate the muscles you are trying to work on.

Want to develop bigger, more shapely quadriceps, then thigh muscle control can help. 

If your interest is more functional in nature, say you want to improve knee and/or hip flexibility, or strength, or to deal with pain or poor function, then thigh muscle control can also help.

The thigh muscle control course teaches you simple techniques for activating your thigh muscles at will. You'll learn to activate your quadriceps, your inner and outer thighs, and in some instances your hamstrings. 

You'll also learn to feel these muscles activate.

And rather than just activating them and feeling them, you'll also learn to activate them in a variety of poses, both on two legs and one.

You'll then get to experience first hand when activation of these muscles is helpful, and when it isn't. 

What's included?

Video Icon 61 videos Text Icon 4 text files

Contents

Welcome
Navigation, number of videos per day, number of reps etc
Introduction
Thigh muscles
Course Overview
1. Basic front-of-the-thigh muscle activation
0 3 0a 0 Quads Seated.mp4
2 mins
0 3 0b 1 Seated Quads and Toes.mp4
1 min
1a more seated quad activation
0 3 0b 0 quads and backs of knees.mp4
2 mins
0 3 0b 1 quads and backs of knees lunge 1.mp4
3 mins
0 3 0b 2 quads and backs of knees lunge 2 notes.mp4
2 mins
2. Practicing activating the front of the thighs while standing
0 3 1a 1 Quads Standing.mp4
2 mins
0 3 1a 2 Quads and Knees Standing.mp4
2 mins
0 3 1b 1 Hip Flexors Standing.mp4
2 mins
0 3 1b 2 Quads Hip Flexors Standing.mp4
3 mins
2a 1 Single leg plank
0 3 1c 1a extended leg quad and hip flexor activation single leg plank.mp4
2 mins
0 3 1c 1b extended leg quad and hip flexor activation single leg plank 2.mp4
3 mins
2a 2 Lunge
0 3 1c 2 extended leg quad and hip flexor activation low lunge.mp4
3 mins
0 3 1c 3a extended leg quad and hip flexor activation lunge knee down.mp4
3 mins
0 3 1c 3b extended leg quad and hip flexor activation lunge knee down note.mp4
1 min
0 3 1c 4 extended leg quad and hip flexor activation lunge knee down upright.mp4
2 mins
2b mini practice for quads and knees (optional)
Legs 01F5 Hip and Knee.mp4
1 min
Legs 01F6 Both Legs.mp4
2 mins
Legs 01Fx Alt1.mp4
4 mins
Legs 01Fx Alt2.mp4
3 mins
Legs 01Fz Practice.mp4
26 mins
3. Learning to activate outer and inner thigh muscles
0 3 2a 0 inner and outer thigh activation 1.mp4
2 mins
0 3 2a 1 inner and outer thigh activation 2 notes.mp4
1 min
0 3 2a 3 single leg inner and outer thigh activation 1.mp4
2 mins
0 3 2a 4 single leg inner and outer thigh activation 2.mp4
3 mins
4. Inner and outer thigh muscle activation while standing on one leg
0 3 2a 5 inner and outer thigh activation without friction.mp4
2 mins
0 3 2a 5a inner and outer thigh activation notes on muscle activation.mp4
1 min
0 3 2a 5b inner and outer thigh activation on one leg intro.mp4
1 min
0 3 2a 5c inner and outer thigh activation on one leg.mp4
2 mins
5a. Creating tension along the inside and outside of the knees
0 3 2a 6 inner thigh and knee activation 1.mp4
2 mins
0 3 2a 7 inner thigh and knee activation 2.mp4
1 min
0 3 2a 8 outer thigh and knee activation.mp4
2 mins
5b inner and outer thigh activation via resisted pulling (optional)
0 3 2b 0 resisted inner thigh activation 1.mp4
2 mins
0 3 2b 1 resisted inner thigh activation 2.mp4
3 mins
0 3 2b 2 outer glute activation.mp4
2 mins
0 3 2b 3 more outer glute activation.mp4
2 mins
5c adjustments, knee control (and some notes of muscle control basics)
0 3 2b 2a inner outer thigh interlude, rotations.mp4
2 mins
0 3 2b 2b inner outer thigh activations with adjustments.mp4
2 mins
0 3 2b 2c inner outer thigh activations, make sure you can feel them.mp4
1 min
0 3 2b 2e inner outer thigh activation by feel and with adjustments.mp4
1 min
0 3 2b 2f inner outer thigh activation, muscles need opposition to function.mp4
3 mins
0 3 2b 2g inner outer thigh activation, extending activation to the knee.mp4
2 mins
6. Sequenced thigh muscle activation
0 3 2c 1 quads then inner or outer thigh.mp4
2 mins
Repeating the process
6. Practicing sequenced thigh muscle activation
0 3 2c 2 quads and inner or outer thigh in standing forward bend.mp4
2 mins
0 3 2c 3 quads and outer thigh in half moon pose 1.mp4
2 mins
0 3 2c 4 quads and outer thigh in half moon pose 2.mp4
2 mins
0 3 2c 5 quads and inner thigh in half moon pose 1.mp4
2 mins
0 3 2c 6 quads and inner thigh in half moon pose 2.mp4
3 mins
0 3 2c 7 quads and inner or outer thigh in pyramid pose.mp4
2 mins
7a thigh activation, inner and outer (w/ optional splits)
0 3 2d 1 inner and outer thigh activation intro.mp4
2 mins
0 3 2d 2 inner and outer thigh activation in pyramid upright.mp4
2 mins
0 3 2d 3 inner and outer thigh activation in pyramid f bend.mp4
2 mins
0 3 2d 4 inner and outer thigh activation in chair pose.mp4
1 min
0 3 2d 5 inner and outer thigh activation in standing f-bend.mp4
1 min
0 3 2d 6 inner and outer thigh activation front splits.mp4
4 mins
7b thigh activation, front and back (w/ optional splits)
0 3 2d 7 activating front and back of thighs.mp4
1 min
0 3 2d 8 front and back of thighs in splits.mp4
3 mins
0 3 2d 9 notes.mp4
1 min
8 thigh activation, all sides
0 3 2e 1 thigh all sides pyramid pose.mp4
2 mins
0 3 2e 2 thigh all sides half moon pose.mp4
2 mins
0 3 2e 3 knees and hips side bend.mp4
2 mins
0 3 2e 4 thighs all sides standing twist.mp4
3 mins

Sensational 30 day money back guarantee

My website is called "sensational yoga poses". I teach my students how to feel their body. And so the sensational 30 day guarantee, refers to the fact that these exercises will help you to activate (and feel) your quads. 

If you aren't satisfied for any reason, let me know within 30 days of purchase and I'll give you your money back. (There's a contact icon at the bottom right of this screen. It shoots messages straight to my email!)  

If you have questions, then send me a message and I'll do my best to answer your questions. (And even though that little circle at the bottom right of your screen might show me as sleeping, I'll still get your message and reply as soon as possible.)