Glute/Ham murderous workout

[Mafioso]

Hey guys ive come to a point where my leg training has made my quads dwarf my hams and glutes. I need to specialize with my glutes and hams and lay off the quads. I want your ideas on supersetting, drop setting, exercises, and any input to jack my hams and glutes to match my quads. thanks guys.

Your friendly neighborhood hitman,

Mafioso

[Feral_Burn]

lunges 5 x 10, and paralelle squats 5 x 10. Ham string lifts as well. That will kick you ass.

[Mafioso]

What is a "hamsting lift" ?

Maf

[-Atheist-]

i feel my hams and ass worked alot when i place my feet wide and further up on a leg press try that it, works well for me.

[welcome2thedawn]

Originally Posted by Mafioso

Hey guys ive come to a point where my leg training has made my quads dwarf my hams and glutes. I need to specialize with my glutes and hams and lay off the quads. I want your ideas on supersetting, drop setting, exercises, and any input to jack my hams and glutes to match my quads. thanks guys.

Your friendly neighborhood hitman,

Mafioso

i have a great workout that hits my glutes hard and my quads never end up sore...i accually warm up on leg extentions, really light to warm up my knees and pre-exhaust my quads a little so that my glutes and hams are forced to work harder on the compound moves...then i start with either smith machine squats or reverse hacks...it's all in the foot positioning...i put my feet pretty far forward and my legs wider than shoulder width with my feet turned out slightly...i go really deep and squeeze my glutes hard all the way through...the next exercise is jefferson squats...you can watch the video on my page of kai greene doing these...then weighted hip thrusts (i do these with 2 plates on my hips) i don't go to far down just a few inches to keep the tension constant and really squeeze hard, then kneeling cable kickbacks, abductor machine, walking lunges...sometimes i do leg press and i go heavy..the key is to keep your feet high and farther apart to hit the glutes...and press with your heels...i let my toes hang over the top... weighted hyper extentions are good and sumo squats done on the horizintal leg press, i feel like stiff legged dead lifts are the best hamstring exercise...my second favorite are seated leg curls...i go heavy on these and feel it working deep in the muscle and kneeling leg curls are good to hit the top part of the hammies right under your glutes, plus it's not possible to cheat on these like you can on lying leg curls ...of course i don't do all of these in every workout...mix it up...i do glutes twice a week...and am finally starting to see results...good luck with your training!

[Chesticles2]

STRAIGHT LEG DEADLIFTS #1 EXERCISE IN THE UNIVERSE FOR DEVELOPMENT
AND SUPER SET IT WITH CONCENTRATED LYING LEG CURLS.
Fatiguing the quads won't matter in this exercise. Form matters.
Keep the bar running down your shins and if you have to stand on a few plates
to give yourself that extra stretch do it.

[djartek]

RDL
Walking Lunges with a big stride
Leg Curls
Weighted Hyperextensions

[Uncle Ben]

This thread is 7 years old. I don't think OP still needs advice.

[gecko2424]

lol, so who's going to neg welcome2thedawn for replying?

5 posts in 17 months

[2020Wellness]

I can't believe nobody has mentioned the almighty GHR!

[Tluna3]

Originally Posted by Uncle Ben

This thread is 7 years old. I don't think OP still needs advice.

hahahaha i didnt even notice that. mafioso must have been waiting this whole time for that answer.

[RoccoTanno123]

start doing GHRs; they'll dramatically bring up your hams. Also, don't forget either RDL or SLDL (whichever you feel more in your hamstrings), as like all compound movements they are good at packing on the mass.

edit: lmao, didn't notice the date of the original thread. Oh well... =/

[Alphalfa]

You can do this on the seated calf machine or lat pull down....




Also...starts at about 1:15







Now go do them....go go go

[Lencho]

Originally Posted by Alphalfa

You can do this on the seated calf machine or lat pull down....







Now go do them....go go go

Negged for replying to a seven year-old thread, offset by your excellent choice of videos to use as examples.


You're safe for now, Alphalfa.

[Alphalfa]

Originally Posted by Lencho

Negged for replying to a seven year-old thread, offset by your excellent choice of videos to use as examples.


You're safe for now, Alphalfa.

Haha....phew.


I knew it was old, was just putting the vids up for reference in case people search for answers on the subject.

[welcome2thedawn]

Originally Posted by gecko2424

lol, so who's going to neg welcome2thedawn for replying?

5 posts in 17 months

ok...obviously people are still reading it...if sharing what works for me will help someone else who happens accross this...like i did...then awesome