Hamstring and glutes.....exercise suggestions please!

mkakids

I'm looking for both body weight exercises and free weight/machine weight exercises to add to my routine.

Focusing on hamstrings and glutes, not quads, as much as possible. I'm quad dominant (im a runner) & i would like to even it out.

I currrently do the following for legs:

Barbell back squats
Deadlifts
Goodmornings
Calf raises

What else would be good to throw in?

galgenstrick

for glutes, try dumbbell or barbell lunges. for hamstrings try Romanian deadlifts

sardelsa

Barbell glute bridges, cable pull throughs, kettlebell swings, back extensions, hip abductions.. you can also add barbell hip thrusts although there is some quad activation, but I find them way more glute dominant and worth it

Sumiblue

Split squats, good mornings.

Talan79

Bulgarian split squat, sumo deadlift, sumo squat, one leg RDL's, hip thrusters.

ndj1979

get on a structured lifting program and don't just design your own ….

Cherimoose

ndj1979 wrote: »

get on a structured lifting program and don't just design your own ….

I tend to agree with this.

mkakids wrote: »

I'm quad dominant (im a runner) & i would like to even it out.

The quads are normally stronger than the hamstrings. Why do you think your hams & glutes need extra attention?

mkakids

Cherimoose wrote: »

ndj1979 wrote: »

get on a structured lifting program and don't just design your own ….

I tend to agree with this.

mkakids wrote: »

I'm quad dominant (im a runner) & i would like to even it out.

The quads are normally stronger than the hamstrings. Why do you think your hams & glutes need extra attention?

Because of a series of running injuries over the last year due to quad dominance (per the physical therapist who reccomended i work on strengthening and stretching my hamstrings and glutes). Mostly in my hip flexors and IT band.

SonyaCele

there is a thing called a Glute Ham Raise, some gyms have a machine for this, its not really a machine more of a thing you lay on. Its great for hams and glutes, i use it all the time. also straight leg deadlifts and i squeeze my hams as hard as i can while i do them.

V_Keto_V

SonyaCele wrote: »

there is a thing called a Glute Ham Raise, some gyms have a machine for this, its not really a machine more of a thing you lay on. Its great for hams and glutes, i use it all the time. also straight leg deadlifts and i squeeze my hams as hard as i can while i do them.

These 2 are my staple hamstring exercises...I just hate machine leg curls (my gym has oddly designed machines that don't allow a good contraction). For SLDLs, using a deficit (standing on a board) is helpful if you have long limbs and are tall.

dogcatac

step ups, all lunge variations, glute bridges, box squats

BigGuy47

Kettlebell swings

Cherimoose

mkakids wrote: »

Because of a series of running injuries over the last year due to quad dominance (per the physical therapist who reccomended i work on strengthening and stretching my hamstrings and glutes). Mostly in my hip flexors and IT band.

Your PT is the proper person to prescribe a routine for you, both for your hams/glutes and your quads.
If they let you choose your own exercises, i wouldn't make it overly complicated. Deadlifts and squats should comprise most of the sets, with a couple sets of lunges, etc. to supplement. Doing too many hamstring sets could lead to overtraining injuries, so it's best to ask your PT how much to do.

cwolfman13

RDLs

mkakids

Cherimoose wrote: »

mkakids wrote: »

Because of a series of running injuries over the last year due to quad dominance (per the physical therapist who reccomended i work on strengthening and stretching my hamstrings and glutes). Mostly in my hip flexors and IT band.

Your PT is the proper person to prescribe a routine for you, both for your hams/glutes and your quads.
If they let you choose your own exercises, i wouldn't make it overly complicated. Deadlifts and squats should comprise most of the sets, with a couple sets of lunges, etc. to supplement. Doing too many hamstring sets could lead to overtraining injuries, so it's best to ask your PT how much to do.

I have spoken to the PT. My current routine (as listed above) is squats, good mornings and deadlifts. These have been my staples for 2+ years, prior to any injuries....so i need to add additional work.

My PT instructed me to find an exercise i enjoyed doing and add a 3×8 on leg day, then 2 weeks later, add an additional exercise. I am just looking for suggestions.

mkakids

ndj1979 wrote: »

get on a structured lifting program and don't just design your own ….

I follow SL 5x5 currently.

ltworide

Other additions to the exercises already posted could include leg curls on the ball or use gliders or towels. You could also do a single leg version or attach resistance band around your ankles for a further challenge. natural Glute ham raise have a partner hold your feet or prop them up to stop slipping against some heavy Dumbbells.
Check out Brett Contras book strong curves & his website he's got lots of great info & specializes on Glute training using bodyweight & free weight exercises.

SunnyPacheco

As others have said Romanian or stiff leg deadlift, cable pull throughs, hip thrusts. I also like the hamstring curl machine and cable kickbacks.

Packerjohn

ltworide wrote: »

Other additions to the exercises already posted could include leg curls on the ball or use gliders or towels. You could also do a single leg version or attach resistance band around your ankles for a further challenge. natural Glute ham raise have a partner hold your feet or prop them up to stop slipping against some heavy Dumbbells.
Check out Brett Contras book strong curves & his website he's got lots of great info & specializes on Glute training using bodyweight & free weight exercises.

Here is a nice article on the posterior chain with videos showing many of the movements mentioned in the post in this thread
http://robertsontrainingsystems.com/blog/how-to-rdl/

Nice Mark Riptoe video on the RDL.
https://www.youtube.com/watch?v=XowKMitOVNc

mkakids

Thank you everyone!

ljk0615

Curtsy lunges w/ barbell
Cable kickbacks
Sumo deads

I also recommend Bret contreras. He has a wealth of knowledge in exercise science and his concentration is in glute work. Many interesting reads on his web site.

Cherimoose

mkakids wrote: »

My current routine (as listed above) is squats, good mornings and deadlifts. These have been my staples for 2+ years, prior to any injuries....so i need to add additional work.

Since you've done a hamstring-dominant routine for 2 years, i suspect your hamstrings are fine and your injuries are from something else.. likely a form issue. But to answer your question - i would do side lunges. Aside from being great for the hamstrings and all 3 gluteal muscles, the lateral movement complements the forward movement of running nicely.

mkakids

Thanks for the suggestion, but i think ill trust the PT, who specializes in running injuries and who has actually seen my musculature and injuries.

jimmmer

mkakids wrote: »

Thanks for the suggestion, but i think ill trust the PT, who specializes in running injuries and who has actually seen my musculature and injuries.

@Cherimoose suggestion is a good one. Getting stuck in the sagittal plane causes all kinds of problems in the long run. Getting some lateral movement can be a great injury prevention strategy.

Also, if you have been doing good mornings and deadlifts for 2 years without any significant hamstring development, then you have one of two problems:

Either: a) Your form is off and you are not getting hamstring activation with those movements - something you need to address if you want to progress and stay injury free. Or you have trouble bringing your hamstrings into movements. Light hamstring and glute activation work immediately prior to these lifts will help here.

Or:

b) Your PT is wrong and your hamstrings are fine and getting enough work and you're going down a blind alley.

I would continue to do sane volume/progression on the DL's & GM's, but throw in the specific glute/ham activation stuff prior to your sets. Cap that off with some lateral volume work post your main sets. Boom! If that doesn't work to address your deficiencies, then your PT is probably barking up the wrong tree.