Leg routine help

[*MissFit*]

Hey,

Heres what i do currently do

Squats with the smith machine;
50lbs x15
60lbs x15
70lb x 15
70lbs x 15
60lbs x15
50lbs x15

Leg press 3 sets
200lbs

leg raises 4 sets
60lbs x 15

hamstring curl 4 sets
70lbs x 15

Calve raises 3 sets
175lbs x 15

Anyhow.. why im posting is my calves and my quads seem to be great and my ass is well defined.. but my hamstrings r kind of lagging.. I have great definition between my butt and the hams but they r smaller in comparison to the rest of my legs..

I don't want to build anymore size overall.. actually wouldnt mind my quads losing some..

Any suggestions

 

[H_T_]

ever do pelvic tilts? with or without weight, they can help.

 

[H_T_]

or SLDL's. stiff-legged deadlifts.

 

[cubuff27]

Loose the leg raises and swap it for straight legged deadlifts on a box so you can get a really good range of motion. Also on your squats loose the smith machine and try a full squat going all the way down until your but hits your ankles that will get your hams more into it. Most woman (not saying you) do the smith with their feet way out in front of them and their back straight which does nothing for the hams. Taking the smith machine away will force your body into more of a natural position and bring your back forward a lot more and force your hams to stabilize your body and be utilized a lot more than normal.

 

[musketeer]

Screw al of these isolation exercises and do ATF 'free' squats which will hit the glutes and hams and quads together.

 

[glennpendlay]

id agree with some of the other responses... with the smith machine for squats and only doing leg curls for hamstrings, your really just not working your hamstrings that much! your working the quads WAY more, which is probably why they are dominant.

you could work them more many ways, one would be to lose the smith machine on the squat, one would be to add a hamstring exercise like romanian deadlifts (thats the best IMO) or stiff legged deadlifts... or something like a glute ham raise, although unless you work out in a gym geared toward strength training i would doubt you would have the proper equipment to do those. they are great if you can do them, though.

Hey,

Heres what i do currently do

Squats with the smith machine;
50lbs x15
60lbs x15
70lb x 15
70lbs x 15
60lbs x15
50lbs x15

Leg press 3 sets
200lbs

leg raises 4 sets
60lbs x 15

hamstring curl 4 sets
70lbs x 15

Calve raises 3 sets
175lbs x 15

Anyhow.. why im posting is my calves and my quads seem to be great and my ass is well defined.. but my hamstrings r kind of lagging.. I have great definition between my butt and the hams but they r smaller in comparison to the rest of my legs..

I don't want to build anymore size overall.. actually wouldnt mind my quads losing some..

Any suggestions

 

[*MissFit*]

Yah i can't squat without it my legs shake

but i do go really low and my legs r usually right under the bar.. i do a mix of close together and far apart.. meaning legs together and farther apart.

The muscle that is in my ham is strong.. and solid.. just not as developed as my quads

Loose the leg raises and swap it for straight legged deadlifts on a box so you can get a really good range of motion. Also on your squats loose the smith machine and try a full squat going all the way down until your but hits your ankles that will get your hams more into it. Most woman (not saying you) do the smith with their feet way out in front of them and their back straight which does nothing for the hams. Taking the smith machine away will force your body into more of a natural position and bring your back forward a lot more and force your hams to stabilize your body and be utilized a lot more than normal.

 

[*MissFit*]

i thought they were only good for your butt.. but yes

ever do pelvic tilts? with or without weight, they can help.

 

[*MissFit*]

I go to a pure mens gym.. they'res everything there

id agree with some of the other responses... with the smith machine for squats and only doing leg curls for hamstrings, your really just not working your hamstrings that much! your working the quads WAY more, which is probably why they are dominant.

you could work them more many ways, one would be to lose the smith machine on the squat, one would be to add a hamstring exercise like romanian deadlifts (thats the best IMO) or stiff legged deadlifts... or something like a glute ham raise, although unless you work out in a gym geared toward strength training i would doubt you would have the proper equipment to do those. they are great if you can do them, though.

 

[H_T_]

i thought they were only good for your butt.. but yes

i did them with my feet up on a bench with a plate in my lap. that's when Grampa was younger and more flexible.

 

[*MissFit*]

I put my feet up on the table and squeeze

i did them with my feet up on a bench with a plate in my lap. that's when Grampa was younger and more flexible.

 

[Miss24k]

Like others said you aren't doing enough work on your hams, compared to your quads.

Try adding some deadlifts (Romanian, or Stiff legged), or some reverse-hypers (which will work your butt, your hams, and lower back).

Free squats cause your legs to shake, but squats on the smith machine don't?

 

[*MissFit*]

I do reverse hypers (weighted)but not as part of my leg work out

Adn my legs shake on the smith but it's manageable

Like others said you aren't doing enough work on your hams, compared to your quads.

Try adding some deadlifts (Romanian, or Stiff legged), or some reverse-hypers (which will work your butt, your hams, and lower back).

Free squats cause your legs to shake, but squats on the smith machine don't?

 

[Madcow2]

I do reverse hypers (weighted)but not as part of my leg work out

Adn my legs shake on the smith but it's manageable

Shaking isn't a big deal. Start with bodyweight and a broomstick if need be until you develop the muscles that will provide stability.

**disclaimer, there is someone on this board who complained about their leg shaking and had some kind of very serious injury and reconstruction or something. If this is you, let people know. I can't remember who it was.

 

[Dial_tone]

I coulda swore I answered this question.

 

[*MissFit*]

Nope.. i broke the main bone in my right leg when i was little.. it's the leg that shakes

That's bout it

Shaking isn't a big deal. Start with bodyweight and a broomstick if need be until you develop the muscles that will provide stability.

**disclaimer, there is someone on this board who complained about their leg shaking and had some kind of very serious injury and reconstruction or something. If this is you, let people know. I can't remember who it was.

 

[*MissFit*]

Hey i have already noticed a difference in my hams

 

[Guinness5.0]

Hey i have already noticed a difference in my hams

From what?

 

[*MissFit*]

i started doing hack squats.. i wasnt doing them before

And there is a thing at the gym thatr hold ur feet down to do dead lifts - someone showed me how to use it

And I'm also position my feet differently when i do the squats with the smith machine to better hit my hams for all my sets

From what?

 

[Miss24k]

i started doing hack squats.. i wasnt doing them before

And there is a thing at the gym thatr hold ur feet down to do dead lifts - someone showed me how to use it

And I'm also position my feet differently when i do the squats with the smith machine to better hit my hams for all my sets

And you've noticed a difference in your hams in less than a week, or do you mean you can feel a differenece (like you are working them now)?

Sorry just trying to understand what you mean

 

[superqt4u2nv]

Lunges will do wonders for the hams too!

 

[*MissFit*]

they feel a bit tighter ... i actually feel like im doing something now.. i was going a bit too light on them before with what i was doing and wasn't doing enough for them

And you've noticed a difference in your hams in less than a week, or do you mean you can feel a differenece (like you are working them now)?

Sorry just trying to understand what you mean

 

[Miss24k]

they feel a bit tighter ... i actually feel like im doing something now.. i was going a bit too light on them before with what i was doing and wasn't doing enough for them

lol ok now I understand what you mean

Glad you are finally working those bad boys! lol