Good glute and hamstring exercises.

[Leinad_affar]

I've been neglecting my posterior chain lately. I regularly do regular deads, so I don't want to be doing any stiff legged ones or any good mornings. What other exercises have you guys found good at stimulating the hams and glutes? I'm going for strength here.

[Big Arm Big Pay]

Lunges all the way.

[Leinad_affar]

Lunges all the way.

Lunges are actually a part of my workout already. I'm looking for something that would hit mainly the posterior chain without any quad involvement. ie some pulling action.

[crystallinentity]

Glutes - Deep squats, leg press with a high foot position (minimizes quad involvement)

Hams - leg curls, any type (lying, seated, etc) these will not involve the quads.

[chazzy1864]

step ups are great for glutes, but that will still hit your quads.

Wider stances on deadlifts and squats limit the quad involvement, while swaying the bias towards the glutes/hams.

[vegasdsm]

glute ham raise...... duh.....

also... there is a movement that i do that is somewhat ackward.. read it on t-nation..

i lie down with my ass about a foot from a bench (im perpendicular).. one foot on bench (w/bent knee) other leg in the air.... now push down w/the foot that's on the bench til your pelvis is aligned with your chest (i.e. your body is straight)...

this fires my glutes and hammies in a way that squats, pull throughs, GHR's do....

cheers......

search around on t-nation for a hamstring article.. .there are multiple things you can do..

[iron619]

I've been neglecting my posterior chain lately. I regularly do regular deads, so I don't want to be doing any stiff legged ones or any good mornings. What other exercises have you guys found good at stimulating the hams and glutes? I'm going for strength here.

45* Hyperextensions


Pull-throughs: http://www.weightliftingdiscussion.com/pullthrough.html

[TKD]

45* Hyperextensions


Pull-throughs: http://www.weightliftingdiscussion.com/pullthrough.html

I thought you would have said Dimel Deadlifts mate!? Hehe

[Leinad_affar]

Hams - leg curls, any type (lying, seated, etc) these will not involve the quads.

The thing about leg curls is they're an isolation exercise and they have little carryover into other moves. I know I'm picky, but I'm looking for a compound move that will work all the muscles of the posterior chain in one move, as an assistance exercise to complement my deads. I guess I wasnt clear. Thanks anyways for the ideas guys.

[unity]

I've been neglecting my posterior chain lately. I regularly do regular deads, so I don't want to be doing any stiff legged ones or any good mornings. What other exercises have you guys found good at stimulating the hams and glutes? I'm going for strength here.

i do both regular deads and romainian deads or good mornings. i dont see why it would be a problem, unless you are deadlifting with maximal effort multiple times a week.

Lunges all the way.

he said strength.

step ups are great for glutes, but that will still hit your quads.

Wider stances on deadlifts and squats limit the quad involvement, while swaying the bias towards the glutes/hams.

agree with these ideas.

glute ham raise...... duh.....

probably the best exercise, especially with full ROM.

OP, i know you said minimal quad development, but for strong posterior chain you might want to try out the olifts... snatch and cleans. not an immediate solution though because you have to take time and get technique down.

might also ask in the powerlifting section.

edit: missed the pull throughs suggestion, might help supplement your deads the most out of all suggestions.

[aldinton]

Glute Kickback...my wife does these and really loves them

[iron619]

I thought you would have said Dimel Deadlifts mate!? Hehe

I knew I forgot something--good call!

[BMMack]

glute ham raise...... duh.....

Any tips on doing these at home, not having a GHR machine? I've heard they can be done using a loaded barbell as your anchor, but how do you keep it from moving?

[unity]

I knew I forgot something--good call!

i didnt even know about those, but they sound good.

[erebusii]

Yes, tips on rigging up something to do Glute Ham Raises would be awesome.

[PrisonerDilemma]

Even if you don't have a proper apparatus for GH-Raises, you can have someone hold your ankles.

Also, when first performing these, make sure you stretch deeply as this is an easy exercise to pull a muscle since most people's Hams/Glutes are really tight. You can also cheat up by doing assisted GH-Raises by pushing yourself up with your hands and mainly focusing on having a slow, meticulous negative.

[DJAuto]

Try high repetition DB SLDL, concentrating on the immense hamstring stretch.

[iron619]

i didnt even know about those, but they sound good.

Yeah, this exercise (Dimel Deadlifts aka High Rep Partial Deadlifts) aren't really common and is used as Accessory Work in Powerlifting. Here's a link detailing more about Dimel Deadlifts: http://asp.elitefts.com/qa/default.a...=33919&tid=102 .

Any tips on doing these at home, not having a GHR machine? I've heard they can be done using a loaded barbell as your anchor, but how do you keep it from moving?

Yes, tips on rigging up something to do Glute Ham Raises would be awesome.

Even if you don't have a proper apparatus for GH-Raises, you can have someone hold your ankles.

Also, when first performing these, make sure you stretch deeply as this is an easy exercise to pull a muscle since most people's Hams/Glutes are really tight. You can also cheat up by doing assisted GH-Raises by pushing yourself up with your hands and mainly focusing on having a slow, meticulous negative.

Yeah, having someone hold your feet/ankles will work as well, but if you train by yourself, you can do "ghetto-GHRs" on a seated calf raise machine. Whichever way you decide to do GHRs, I recommend putting one of those squat/neck pads underneath your knees for added support. Not trying to pimp my own videos, but it's easier for me to post the vid rather than describe it in a hundred words . Anyway, this was the first time trying them; hope this helps:

[PrisonerDilemma]

iron619

Where do you lift at? (assuming you're in San Diego)

[iron619]

iron619

Where do you lift at? (assuming you're in San Diego)

At a 24 Hour Fitness (Stadium and Grossmont Location). You?

[PrisonerDilemma]

24 Hour UTC/Balboa and Lemon Grove when I'm near there to visit my girlfriend who goes to SDSU

And nice--if I ever see someone doing GHRs on a seated calf raise machine, I'll be sure to say hi haha

[iron619]

24 Hour UTC/Balboa and Lemon Grove when I'm near there to visit my girlfriend who goes to SDSU

And nice--if I ever see someone doing GHRs on a seated calf raise machine, I'll be sure to say hi haha

Haha, right on, thanks.

[unity]

Try high repetition DB SLDL, concentrating on the immense hamstring stretch.

why do you recommend DB SLDL and not BB? - just askin

[SionX]

Wish I had a device which lets you do GHRs at my gym. I really love those exercises as well! Have to make do with RDLs which I have a lot of difficulty doing after squats.

[-Lucifer]

Place your feet higher on the leg press.

[igetSWOLL]

ass to ground...

SQUATS

break that 90 degree angle and its hams all the way

[DJAuto]

why do you recommend DB SLDL and not BB? - just askin

I use it as an accessory movement only.

Something about the twisting of the DB's and the slightly greater ROM makes it more effective, IMO.

[Genetixs]

Squats Atg!!

[singyay4ed]

Do power squats ie with a hyooge wide stance.