Quads Dominant, Hams Dominant?

Bigger Stronger Leaner Beginners
1

Hey there, I have been doing Thib’s Destroying Fat workout:

http://www.T-Nation.com/readArticle.do?id=1499282

I have found it an awesome article and I really like the science behind it. Have already lost 11 pounds and I have seen nice gains in my logs, have raised my BP from 215 to 236.5 I workout at home so I don’t have a lot of weight plates or machines but I’m building a home gym that hopefully will help me with my goals.

I’m having a little bit of a hard time trying to properly clasify exercises to throw them in the mix. Could someone give me advice to properly identify where should each exercise be considered as dominant since a lot of them pretty much recruit not just quads, hams but back! THANKS FOR YOUR HELP, JC

QUADS dominant?
Barbell Back Squat (full squats, 1 & 1/4 squats, heels elevated, etc.)
Barbell Front Squat (same as above)
DB Lunge
Lunges: Walking, lateral, reverse, reverse off step, onto a step
DB squat
Leg extensions machine
Box Squats (various heights, add bands or chains, etc.)
step-ups (fwd or lateral), split squats
Bulgarian split squats
one-legged squats
one-legged Romanian deadlifts

HAMS dominant?
leg curls
BB Straight-back Straight-leg Deadlift
Romanian Deadlifts (barbell, dumbbell)
DB Straight-back Straight-leg Deadlift
sumo deadlift
Deadlifts from a deficit (various heights)
db lunge
db step up
squat

2

You pretty much have it down. It really depends on the person. I get more glute/ham activation on things like reverse lunges. But step ups hit my quads hard. I also get a ton of glute/ham in a front squat which should (theoretically) be more quad dominant.

Add glute-ham raises to your hamstring dominant.

You’ll get a lot of hams/glutes with any squat or single leg variation most likely. Don’t worry too much about it and hit the gym hard.