Hamstring/Quadricep exercises for those with abck pain

[AKIRA]

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]

1 leg RDL, 1 leg squat, and goodmornings.

 

[DOMS]

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

 

[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...

 

[AKIRA]

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.

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]

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

stretch often, especially after workouts
get a foam roller

 

[Witchblade]

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]

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]

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]

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]

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]

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]

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]

How about these for your hams...

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