Hamstring and glutes.....exercise suggestions please!
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mkakids
Posts: 1,913 Member
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?
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?
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Replies
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for glutes, try dumbbell or barbell lunges. for hamstrings try Romanian deadlifts0
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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 it0
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Split squats, good mornings.0
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Bulgarian split squat, sumo deadlift, sumo squat, one leg RDL's, hip thrusters.0
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get on a structured lifting program and don't just design your own ….0
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get on a structured lifting program and don't just design your own ….
I tend to agree with this.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?0 -
Cherimoose wrote: »get on a structured lifting program and don't just design your own ….
I tend to agree with this.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.
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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.0
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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.0 -
step ups, all lunge variations, glute bridges, box squats0
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Kettlebell swings0
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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.0 -
RDLs0
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Cherimoose 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.0 -
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.0 -
As others have said Romanian or stiff leg deadlift, cable pull throughs, hip thrusts. I also like the hamstring curl machine and cable kickbacks.0
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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=XowKMitOVNc0 -
Thank you everyone!0
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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.0
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