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Algavinn 04-26-2012 12:34 PM

Quad/Hamstring balance
Allo Allo, I canceled my main gym membership, and am enjoying a last few workouts until I am stuck using my apartment gym and my own weights at home. The only thing the apartment gym has for legs is a puny 320lb or something straight seated legpress, and because of a weakness in my lower back from an injury that still needs therapy, I cannot do typical squats. As such I have a double question.

One is what is the suggested strength balance between the quads and hamstrings, should it be the intuitive 1:1, like your max leg curl should match your max leg extension?

Aaaand what are some suggestions for hamstring lifts I can do without squats, or typical squats? I can do ski squats safely, and light straight leg/deadlifts are fine, but is there anything else I can add to my hamstring repertoire to make sure I am not neglecting them?

kaaijer 04-29-2012 08:55 AM

About your strength balance question. Let me tell you that the quadriceps are stronger than your hamstrings. Don't know the exact ratio, but it certainly isn't 1:1, more like 3:2 - quads : hamstrings. On a side note, the quadriceps consists of 4 muscles, the hamstrings of 3. So it also makes sense from an anatomical viewpoint (quads>hamstrings).

Commander 05-22-2012 11:57 AM

Google: Suspended Leg Curl

or just see this video:

Great exercise, you can make your own suspension trainer for cheap:

Then your exercise options will be wide open.

Also, if you purchase some resistance bands you can do these:

Some other good options that don't require equipment:

Bodyweight lunges and split squats.

Also standing broad jumps.

spider-man 05-22-2012 07:12 PM

ditto on the split squats.

Algavinn 05-28-2012 08:36 PM

I much appreciate the links! I will have to look into those shortly. Ive sadly been out of the game for a few weeks after starting a job that has me on my feet all day, been rough to adjust to. Today however...into the gym I go.

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