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  1. #1
    Registered User Masta_of_Riddum's Avatar
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    Quadricep to Hamstring Strength Ratio

    What exercises are used to determine the correct ratio of quad to ham strength?

    And by this scenario I mean like if some one can deep squat 400 pounds how much should they be RDLing or Lying Leg Curling.
    Last edited by Masta_of_Riddum; 11-05-2009 at 07:43 PM.
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  2. #2
    Rugger w/ a throwing prob xxtwistedxx's Avatar
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    Gonna tell ya right now if youre talking about using a cable leg curl machine to squat then there simply is no comparison to use. Like apples to oranges.

    Best I can think of is probably leg extension to leg curl. If youre doing squat then probably the heaviest you can perform an RDL with strict form.
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  3. #3
    Scientia vis est qb0708's Avatar
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    I wouldn't worry about strength ratios.

    There are all types of athletes (specifically those that need high development of the lower extremities), be it sprinters, weightlifters, powerlifters, American football players, etc. that would have a different leg extension to leg flexion strength ratio, but are still succesful at their sport.

    That being said make sure you develop your hamstrings and glutes adequately, as your leg extensors, from a common biomechanical aspect, tend to be overloaded in various sporting activities, when the hip extensors are not properly developed.
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  4. #4
    Registered User svillasenor's Avatar
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    Most peoples quads are twice the size of their hamstrings. However, your hamstrings and glutes should definitely be equal strength in terms of overall speed and explosiveness needs in sports IMO.
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  5. #5
    Sexual Tyrannosaurus 2 D's Avatar
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    Originally Posted by qb0708 View Post
    I wouldn't worry about strength ratios.

    There are all types of athletes (specifically those that need high development of the lower extremities), be it sprinters, weightlifters, powerlifters, American football players, etc. that would have a different leg extension to leg flexion strength ratio, but are still succesful at their sport.

    That being said make sure you develop your hamstrings and glutes adequately, as your leg extensors, from a common biomechanical aspect, tend to be overloaded in various sporting activities, when the hip extensors are not properly developed.
    Not entirely correct here man.

    Force coupling is especially important in athletics.
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  6. #6
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    i think its supposed to be 3:2, but dont quote me on that
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  7. #7
    Registered User KiloNewton's Avatar
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    Your hamstrings should be stronger because they are mechanically in a stronger position to act on the knee than the quadriceps are.
    I don't know the "correct" ratio, if there is such a thing.
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  8. #8
    Scientia vis est qb0708's Avatar
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    Originally Posted by 2 D View Post
    Not entirely correct here man.

    Force coupling is especially important in athletics.
    I completely agree with your statement

    When I say "I wouldn't worry about strength ratios" I say it in the context of a specific ratio for one exercise to another. (like the OPs squat to leg curl ratio)

    There may be a specific ratio that is accepted in research or trials, based on a maximum isometric contraction of the leg extensors compared to a maximum isometric contraction of the hip extensors, and also the knee flexors (one must remember that the hamstrings play a role in hip extension, along with knee flexion).

    However I am unaware of such a ratio, but if such a ratio exists, and you have access to the equipment needed to gauge this test, than by all means take advantage of it.
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  9. #9
    Registered User PitbullJR's Avatar
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    Originally Posted by KiloNewton View Post
    Your hamstrings should be stronger because they are mechanically in a stronger position to act on the knee than the quadriceps are.
    I don't know the "correct" ratio, if there is such a thing.
    You walk forward more than backwards...Quads will always dominate...Quad equals 4.
    There are always more hamstring pulls than Quad pulls in explosive sports....Reason being, well its my secret, but a hint most basketball players don't get hammy pulls.....why.....because they run backwards as much as they do forward
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  10. #10
    No I'm not on steroids HitTheSprawl's Avatar
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    quad dominant people tend to have lower back problems because where the quads origin is at the anterior of the iliac spine which will make your hips rotate forward so your back is more arched. im not sure what the ratio is but i can ask my biomechanic instructor who's been on like sports science a few times. for the last post by pitbull, bball players use their hamstrings a lot. running backwards requires hip extension which major muscles used are the hamstrings n glutes. a jump uses hamstrings and quads not as an knee extensor but a hip extensor.
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  11. #11
    Registered User Masta_of_Riddum's Avatar
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    Originally Posted by Masta_of_Riddum View Post
    What exercises are used to determine the correct ratio of quad to ham strength?

    And by this scenario I mean like if some one can deep squat 400 pounds how much should they be RDLing or Lying Leg Curling.
    Oh i just found the answer to my own question: klatt test
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  12. #12
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    Originally Posted by KiloNewton View Post
    Your hamstrings should be stronger because they are mechanically in a stronger position to act on the knee than the quadriceps are.
    I don't know the "correct" ratio, if there is such a thing.
    Yep, got the same info. from my orthopedic and an athletic trainer that he prescribed when I had to do re-hap from a knee injury.
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    Registered User KiloNewton's Avatar
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    Originally Posted by PitbullJR View Post
    You walk forward more than backwards...Quads will always dominate...Quad equals 4.
    There are always more hamstring pulls than Quad pulls in explosive sports....Reason being, well its my secret, but a hint most basketball players don't get hammy pulls.....why.....because they run backwards as much as they do forward
    The hamstrings have a mechanical advantage over the quadriceps.
    Sports will focus on knee extension because knee extension is required to produce upward or forward motion. This doesn't mean that the muscle is stronger, it just means that it produces a desirable action. Hamstrings cannot produce these actions no matter how strong they are.
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    Originally Posted by jbwrestler View Post
    i think its supposed to be 3:2, but dont quote me on that
    I believe thats the training amount ... 3 exercises to 2 .... but not sure if there is an exact ratio of pounds lifted.
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    Originally Posted by Masta_of_Riddum View Post
    What exercises are used to determine the correct ratio of quad to ham strength?

    And by this scenario I mean like if some one can deep squat 400 pounds how much should they be RDLing or Lying Leg Curling.

    Your ratio should generally be around 3:2 quads to hamstrings. This means if your are doing 300 lbs for a quad exercise you should be doing 200 pounds for your hamstrings.
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  16. #16
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    What about deadlifts? Don't most athletes deadlift far more than they squat? (I mostly know about sprinters, I know football players don't always deadlift often?).
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    Originally Posted by stevensri View Post
    Your ratio should generally be around 3:2 quads to hamstrings. This means if your are doing 300 lbs for a quad exercise you should be doing 200 pounds for your hamstrings.
    This post is two things. Firstly, it's a bump from a 4 year old dead thread.

    Secondly, It's perpetrating a myth that there is any such thing as the ability to accurately measure that ratio (or the requirement to care).

    The reality is, every human has biomechanical differences and any attempt to quantify it is arbitrary. The best coaches fix weaknesses. Those weaknesses are identified by sporting observation. Not leg extension to leg curl ratio or similar.
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