Hamstring/Quadricep exercises for those with abck pain

AKIRA · 03-02-2007, 12:40 PM

Going through my P/RR/S template, I noticed that my L5 (herniated disk) injury was irritated through ATG Barbell On the Back Squats.

It seems these are out of the question, at least for a while.

In any case, I can do Deadlifts (romanian and conventional), sumo style leg press, unilateral leg press, lunges, and bulgarian.

Since the P/RR/S consists of 3 weeks, Id like to have different exercises for each week (the exercises stay the same when starting a 2nd cycle).

However, I run out of COMPOUND quad or ham dominant exercises. In fact, the Leg Press at my gym has taken a shit, so its a different leg press (not too different actually), "super seated leg press," or a hack squat.

What are recommended? Oh, Ive tried Front Squats for the FIRST time a couple weeks ago. The intensity was low to get used to form, so I dont know if it would aggravate my back..

Quad dominant = ?

Ham dominant = ?

Witchblade · 03-02-2007, 01:21 PM

1 leg RDL, 1 leg squat, and goodmornings.

DOMS · 03-02-2007, 01:22 PM

Have you taken any time off to let your back heal?

Bakerboy · 03-02-2007, 01:33 PM

DB or BB Step- ups- because you don't need to go super heavy
Suitcase squats standing on a platform- easier then with a bar on your back
Light front split squats- because with front squats you are more upright and you can go with less weight than regular front squats because it's a unilateral movement
Pistols off a bench- because there is no pressure on your back
Trap bar deadlifts- because you don't have to lean forward as much as with conventional deadlifts

Just a few ideas...

AKIRA · 03-02-2007, 01:44 PM

Quote:

Originally Posted by DOMS

Have you taken any time off to let your back heal?

From the ATG Squats? Yeah, a week. It went away pretty quickly. The disk shit made me have to wait about 4-6 months.

Quote:

Originally Posted by Bakerboy

DB or BB Step- ups- because you don't need to go super heavy
Suitcase squats standing on a platform- easier then with a bar on your back
Light front split squats- because with front squats you are more upright and you can go with less weight than regular front squats because it's a unilateral movement
Pistols off a bench- because there is no pressure on your back
Trap bar deadlifts- because you don't have to lean forward as much as with conventional deadlifts

Just a few ideas...

1. Step Ups...Quad Dominant?
2. Suitcase..We actually have a machine like this...Quad Dominant?
3. Front Split Squats...good idea, but never tried them..quad/ham?
4. Pistols...actually, extending my right leg in front of me hurts my back.
5. Trap Bar...FUCKING WISH I HAD THIS.

fUnc17 · 03-02-2007, 01:54 PM

Front squats
1 leg RDL's
Suitcase DB deads
DB Swings

stretch often, especially after workouts
get a foam roller

Witchblade · 03-02-2007, 02:12 PM

Quote:

Originally Posted by AKIRA

1. Step Ups...Quad Dominant? yes
2. Suitcase..We actually have a machine like this...Quad Dominant? yes
3. Front Split Squats...good idea, but never tried them..quad/ham? quad
4. Pistols...actually, extending my right leg in front of me hurts my back.
5. Trap Bar...FUCKING WISH I HAD THIS.

Bolded.

AKIRA · 03-02-2007, 02:54 PM

Do you guys really get strength gains from single legged RDLs? I mean, I know you will on that exercise in time, but I wonder how necessary it is to go up in intensity.

AKIRA · 03-02-2007, 02:55 PM

Quote:

Originally Posted by fUnc17

Front squats
1 leg RDL's
Suitcase DB deads these are with DBs yes?
DB Swings what are these?

stretch often, especially after workouts done!
get a foam roller got one!

Spud · 03-02-2007, 03:00 PM

Do standing lunges with DBs. Step forward, then come back up to where you were before instead of moving forward. It hits the quads very well but it has at least a minor effect on the hams and glutes. Also, holding the dumbells makes it very much like a farmer's walk, so you get the additional benefit of a core, shoulder, trap and forearm workout.

You could vary the direction you step in. Go forward, to the side, backwards, diagonally or whatever. Each direction will hit you differently.

AKIRA · 03-02-2007, 03:04 PM

Quote:

Originally Posted by Spud

Do standing lunges with DBs. Step forward, then come back up to where you were before instead of moving forward. It hits the quads very well but it has at least a minor effect on the hams and glutes. Also, holding the dumbells makes it very much like a farmer's walk, so you get the additional benefit of a core, shoulder, trap and forearm workout.

You could vary the direction you step in. Go forward, to the side, backwards, diagonally or whatever. Each direction will hit you differently.

Oh I am a veteran when it comes to Lunges..

A typical Quad Dominant day would be...

Leg Press (w/feet close together)
DB Stepping Lunge (lunging down a walkway)
Unilateral Leg Press
Calfs

Ham dominant..
Romanian or Conventional Deadlift
Sumo Style Leg Press
Ham string curls
Calfs

As you can see, my ham day SUCKS. I dont like doing single-join movements for either dominant body part, so I guess I need more suggestions for hams than quads.

All the quad dominant advice is appreciated! I even tried Bulgarian Squats last week. Fucking shit, I didnt know they were that hard!

Spud · 03-02-2007, 03:10 PM

What about walking DOWN stairs with DBs? I know it takes alot of ham strength for stabilisation. This is especially noticeable when walking downstairs after a leg workout.

fUnc17 · 03-02-2007, 03:37 PM

Yes, suitcase DB deads are done with DB's

http://youtube.com/watch?v=LI37d_1gZVU - they use kb's in the video, you can use a dumbell. Its the same motion as a pull through.

Bakerboy · 03-02-2007, 04:23 PM

How about these for your hams...

single leg stability ball leg curls
glute ham raises
standing leg curls

03-02-2007, 12:40 PM	#1
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,652 Photos: 3	Hamstring/Quadricep exercises for those with abck pain Going through my P/RR/S template, I noticed that my L5 (herniated disk) injury was irritated through ATG Barbell On the Back Squats. It seems these are out of the question, at least for a while. In any case, I can do Deadlifts (romanian and conventional), sumo style leg press, unilateral leg press, lunges, and bulgarian. Since the P/RR/S consists of 3 weeks, Id like to have different exercises for each week (the exercises stay the same when starting a 2nd cycle). However, I run out of COMPOUND quad or ham dominant exercises. In fact, the Leg Press at my gym has taken a shit, so its a different leg press (not too different actually), "super seated leg press," or a hack squat. What are recommended? Oh, Ive tried Front Squats for the FIRST time a couple weeks ago. The intensity was low to get used to form, so I dont know if it would aggravate my back.. Quad dominant = ? Ham dominant = ?
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-02-2007, 01:21 PM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,279 Photos: 2	1 leg RDL, 1 leg squat, and goodmornings.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

03-02-2007, 01:33 PM	#4
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	DB or BB Step- ups- because you don't need to go super heavy Suitcase squats standing on a platform- easier then with a bar on your back Light front split squats- because with front squats you are more upright and you can go with less weight than regular front squats because it's a unilateral movement Pistols off a bench- because there is no pressure on your back Trap bar deadlifts- because you don't have to lean forward as much as with conventional deadlifts Just a few ideas...
	No strength within, no respect without - Kasmiri Proverb

03-02-2007, 01:54 PM	#6
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,862 Photos: 12	Front squats 1 leg RDL's Suitcase DB deads DB Swings stretch often, especially after workouts get a foam roller
	Strength Edge

03-02-2007, 02:54 PM	#8
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,652 Photos: 3	Do you guys really get strength gains from single legged RDLs? I mean, I know you will on that exercise in time, but I wonder how necessary it is to go up in intensity.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-02-2007, 03:00 PM	#10
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	Do standing lunges with DBs. Step forward, then come back up to where you were before instead of moving forward. It hits the quads very well but it has at least a minor effect on the hams and glutes. Also, holding the dumbells makes it very much like a farmer's walk, so you get the additional benefit of a core, shoulder, trap and forearm workout. You could vary the direction you step in. Go forward, to the side, backwards, diagonally or whatever. Each direction will hit you differently.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

03-02-2007, 03:10 PM	#12
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	What about walking DOWN stairs with DBs? I know it takes alot of ham strength for stabilisation. This is especially noticeable when walking downstairs after a leg workout.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

03-02-2007, 03:37 PM	#13
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,862 Photos: 12	Yes, suitcase DB deads are done with DB's http://youtube.com/watch?v=LI37d_1gZVU - they use kb's in the video, you can use a dumbell. Its the same motion as a pull through.
	Strength Edge

03-02-2007, 04:23 PM	#14
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	How about these for your hams... single leg stability ball leg curls glute ham raises standing leg curls
	No strength within, no respect without - Kasmiri Proverb

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