Legs lagging

[nickel123]

last year I ripped a groin muscle and couldnt do squats and any lower body with out my balls feeling like they were going to explode for about 6 months. when it was healing i started slow and now finally a year later i built it up to be able to do as much weight as i can with no pain. but now my upper body is a lot bigger than my lower body and i need to bring my legs up. so what can i do to get them to catch up to the rest of me

[abbot138]

hit em twice a week. Heavy and then light.

[AdamGH]

front,back, overhead squats
romanian/standard deadlifts
dumbbell lunges
dumbbell stepups

[nickel123]

i do heavy on monday and normaly have a rest day on thurs should do light on that day?

[abbot138]

I would. what does your workout look like?

[green22]

If they were not lagging before your injury then just continue training them and give them time. they will catch back up. If you are pain free and you are able to train them twice a week then go for it. But if your like me it takes 5 -6 days before the soreness is gone.