Correcting an imbalance

[anthrax]

My knee is screwed partly due to an imbalance quads/hams

So I need to develop the later so that they catch up

How would you rank these movements in order to achieve this goal (and still gain in lower body strength)?

Deadlifts
Back squats (ass to the grass)
Front squats (ass to the grass)
box squats
Dumbells lunges
[I don't like leg press]
other

 

[bignate73]

deads and box squats, gm's.

 

[fortunatesun]

Is there some reason you don't want to do hamstring specific exercises like Glute-Ham Raises or Pull-Throughs?

 

[anthrax]

deads and box squats, gm's.

box squats more than front squats (ass to the grass)?

I forgot GMs
Thanks for the reminder

 

[anthrax]

Is there some reason you don't want to do hamstring specific exercises like Glute-Ham Raises or Pull-Throughs?

My gym is not equiped to do pull through

I do it with the pulley but the whole stack of plates plus one additional plate on top is no longer enough

I do GHR but how can it be as effective as front squats (for example) where the resistance is much higher?

 

[Guinness5.0]

I find that fronts do absolutely nothing for hams. I'd suggest RDLs as my personal favorite ham-centric movement.

 

[Anthrax Invasion]

RDLs, GMs, GHRs. Fronts aren't a quad-dominant exercise. They will further screw your imbalance.

Leg curls can be great for a situation like this, anyway. People should always be doing some quad and some ham work, not just squatting or anything. Unless they squat a certain way.

 

[bignate73]

Fronts and ATF squatting (primarily closer stance) will further your quad dominance.

 

[Anthrax Invasion]

Toes pointing forward helps to utilize hams more than glutes in squats, too.

 

[blut wump]

GMs was my first thought along with Dimels as an assistance. SLDL and RDL are excellent extras or alternatives.

Box squatting will help your posterior chain a lot. BFold recommended very wide stance box squats from a high box and they fried my hip flexors. The essence is to sit back and try to keep your shins vertical to move most of the work to the posterior chain.