Not feeling hams/quads in leg exercises.

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deleted1027980

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Whenever i do back squats, lunges, hack squats - I never feel it in my legs.
The day after a leg session I feel my regular soreness in my glutes.
Does this mean my legs can handle the load but my glutes aren't stong enough?
The only exercise I've felt a burn in my legs from is the glute-ham raise.
My gym doesn't have a glute-ham raise machine, so its hard to find a spot to do them.
Any exercise recommendations?
 
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1178303

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May just need to increase the weights. Are you using any currently?

I started split squats recently. My legs were burning initially without weights. Have added weights now.
 
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deleted1027980

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May just need to increase the weights. Are you using any currently?

I started split squats recently. My legs were burning initially without weights. Have added weights now.
I use weights with all my leg exercises.
For lunges, I usually use two 30lb dumbbells.
 
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deleted1027980

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No. I've done Bulgarian split squats before.
 

ryans138

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Soreness doesn't indicate growth. Once you're conditioned to your training, you should feel little to no soreness. It doesn't mean that it's time to mix it up or "confuse the muscle" which is nonsense. It just means you're in shape for what you're doing.

If you want to be sore, do what @DSF140 suggested and do a ton of volume.
 

BradChi

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Agree with all the comments above and I really think it is that you need to increase the weight on your lunges and change up exercises. What about step ups where you have weights in your hands and step up on a riser?
 
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OscarM

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Soreness is besides the point. If you feel a bit of struggle trying to complete the last couple reps, you're at roughly at the correct weight, if not, increase it. Also consider squatting deeper, or slow down the reps - no bouncing or using momentum.
 
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DSF140

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@Wolfgang767 , reviewing your initial post and what little I've been able to discern from your pics, it does indeed look like your glutes are disproportionately large for your quads and hamstrings. But it's not that your glutes are too large, because they look somewhat proportional to your back. From that limited analysis, I'd suggest figuring out what you can do for your quads and hamstrings, seeing as how you state that your gym equipment is limited.
 
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deleted1027980

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Thanks for the replies.
I looked through a few T Nation articles for some exercises.
I'm going to try these next leg day.
- Elevating heels during back squat(with weight plates)
-Split squats(varied foot elevation)
-More weight on leg press/hack squat/leg extensions/leg curls