Balanced leg workout!

puntosporting

I need advice for a balanced leg training day!
Ive had a bit of a dodgy hamstring for a few weeks and the physio reckoned my qauds and glutes are overpowering my hams causing it pain and discomfort especialy when i play competitive football!
My usual leg day consists of :
back squats (kg's)8x80, 8x90, 8x100, 6x110 4x120 give or take a rep on the last 2 sets!
Seated calf raises: 20x25, 16x50, 12x65, 10x75 and 8x85-90.
Lying flat hamstring curls machine:not sure what the weight is there is not a lot on the machine its basicaly all the plates around 70 kg ithink? i just do 5 sets 0f 10-12 depending on how tired i am!
To be perfectly honest i have not put a lot of taught into planning out a leg day so would be glad to take all advice and even copy a decent leg routine!
My physio mention about changing my stance on the squat to hit my glutes in different parts andy one have an opinion on that?

Colm_OReilly

Really, without seeing your squat it's very difficult to even estimate what muscles you're using in the squat.

What's your deadlift in comparison to the squat?

Roper

Essentially you're doing really heavy back squats with very light hamstring curls which is no good. Squatting is quad dominant so that's why you're having the trouble you're having. Have a look at glute ham raises, single leg deadlifts, back extensions, stiff leg deadlift and begin to incorporate them. I would actually probably recommend nto squatting for a while if you were in front of me but that would be like blasphemy on this forum.

puntosporting

Was thinking of dropping the squat for a while in fairness!
Im deadlifting roughly 8x60, 8x80, 8x100, 6x120, 3-4x140.
My stance for the sqaut would be feet straight ahead and shoulder with apart bar not too high or low on my back if that makes sense ,i go to paralel apparantly my form is ok?!?
At this stage i just want decent power for sports in my legs i think ive achieved a reasonable amount in that regard so now id like to be injury free so am willing to scrap whatever im doing and start again with the legs!
It may be worth noting i tore my left acl couple of years back and had a hamstring graph from the hamy thats bothering me!
Im hitting 30 this year too and i am just back playing competitive fottie after about a year out!

Roper

Your deadlift and squat numbers are almost equivalent, that should set some alarm bells ringing.

Basically if you're squatting and you're experiencing these difficulties, further squatting only reinforces your weaknesses. Graft or no graft your hams should be stronger, so maybe on squat day, do box squats instead.

Inspector Coptoor

Try to incorporate good mornings into your workout aswell to hit the hamstrings.
i;d agree with roper there aswell on the box squats or if you dont have access to a box, try widening your stance on parallel squats a good bit and point your toes out to roughly a 45 degree angle and this should hit your hamtrings more also