A lot of guys don't really care to train their hamstrings much. Look at it this way, the hamstrings are the biceps of the legs and who doesn't love to train biceps right?! I love to utilize slow tempos, drop sets, and burn sets for hamstrings. Here's a list of my favorite exercies!

 

Lying leg curl: I like to do about 5-6 sets of 10-15 reps for these with as much weight as I can handle for 10 on the last set. Be sure to really squeeze and contract the hamstring at the top and to lower the weight all the way down for each rep. You really dont need a lot of weight to get a good hamstring workout. I usually go up to about 3 45 lb plates for this exercise. 

 

Seated leg curl: This is my favorite hamstring exercise because you do them sitting down lol. Same rule applys here. Squeeze and contract the hamstrings on each rep and let the weight come all the way back to the top of the starting postion. To fully contract and build the hamstrings you must maintain proper form and use full range of motion (ROM). Typically I do 4-5 sets of 8-12 reps for these. I will start with a lighter weight and work my way up to the heaviest weight set and then work my way all the way back down to the starting weight after the last set.

 

Stiff leg deadlifts: Try not to let your back do the work when doing these. It's really easy to lose form and forget about the hamstrings when doing this exercise. You have to really activate that mind-muscle conection for these. Typically I do about 4 sets of 10 reps for these. I start with a lighter weight and work my way up the the heavier weight. The key to this exercise is to focus on the stretch on the hamstrings at the bottom.

 

Seated single leg curl: Occasionally I like to switch things up and isolate each hamstring by itself by doing unilateral exercises like this one. You wont be able to use a lot of weight but you will feel the burn. 4 sets of 10-12 reps.

 

Lying single leg curl: This is a great exercise to do one leg at a time as well. Same rule applies. 4 sets of 10-12 reps. Dont snatch the weight up, make the hamstring really contract and squeeze at the top.

 

well there you have it guys! This is what I do for hamstrings. Keep in mind that I only perform 3-4 of these exercises when I train hamstrings. Tear it up guys! #HTH 

Right on Nate!  I would also add that I think many people forget how important hamstrings are to knee stability and to power lifts like deadlifts and squats.  The front of your leg has 4 big muscles - hence the name quadraceps.  The back of your leg, however, has only 2 relatively small muscles.  Your knee strength and stability comes from both sides of your leg.  Many people with knee problems or who are constantly pulling their Hams have this because of strenght, flexibility, and muscle inbalances with the hamstrings.  Low back strain can also occur because if your hamstrings are too tight, when you bend over your pelvis can't move as freely thus straining and compressing your lower back.

 

For big lifts lke deadlift and squats, the hamstrings are critical.  The intitial "spring" stored potential energy that you pre-load when you tighten the distance between your shins and the bar and is what is used as the initial lifting power to get the bar off the floor comes from your Hams.  For squats, hamstrings are we keep your legs tight and keep you from hitting the floor when you squat down.  They then provide 1/4 of the power to help you stand straight up again - the other 3/4 coming from your Quads.

 

For body symmetry, they give your legs a nice full look and accent the peak of your quads when you pose from the side.  My favorite mass exercise for Hams is Romanian deadlift.  Unlike Stiff-legged deadlift, when these are done correctly your back is not involved at all.  I then like seated and standing leg curls.  For me lying leg curls and stiff-legged deadlifts cause my lower back to cramp.  Everyone is different so use what works for you but ALWAYS try to do Romanian or Stiff-legged deadlifts if you want hamstrign size and strength  :-)

 

John

I LOVE Stiff-Leg deadlifts.  Nothing gets my hamstrings friend like them.

 

They are so important and I believe should be done first to really break down the muscles.  Once done with Stiff-legs I feel like every othr hamstring exercise gets 10 times harder.  I love it!

Stiff deads really do destroy the hams man!

haha yeah man!!! When you come visit one day, we will do stiff-legs until the hammies fall off!!! HAHHA

A lot of guys don't really care to train their hamstrings much. Look at it this way, the hamstrings are the biceps of the legs and who doesn't love to train biceps right?! I love to utilize slow tempos, drop sets, and burn sets for hamstrings. Here's a list of my favorite exercies!

 

Lying leg curl: I like to do about 5-6 sets of 10-15 reps for these with as much weight as I can handle for 10 on the last set. Be sure to really squeeze and contract the hamstring at the top and to lower the weight all the way down for each rep. You really dont need a lot of weight to get a good hamstring workout. I usually go up to about 3 45 lb plates for this exercise. 

 

Seated leg curl: This is my favorite hamstring exercise because you do them sitting down lol. Same rule applys here. Squeeze and contract the hamstrings on each rep and let the weight come all the way back to the top of the starting postion. To fully contract and build the hamstrings you must maintain proper form and use full range of motion (ROM). Typically I do 4-5 sets of 8-12 reps for these. I will start with a lighter weight and work my way up to the heaviest weight set and then work my way all the way back down to the starting weight after the last set.

 

Stiff leg deadlifts: Try not to let your back do the work when doing these. It's really easy to lose form and forget about the hamstrings when doing this exercise. You have to really activate that mind-muscle conection for these. Typically I do about 4 sets of 10 reps for these. I start with a lighter weight and work my way up the the heavier weight. The key to this exercise is to focus on the stretch on the hamstrings at the bottom.

 

Seated single leg curl: Occasionally I like to switch things up and isolate each hamstring by itself by doing unilateral exercises like this one. You wont be able to use a lot of weight but you will feel the burn. 4 sets of 10-12 reps.

 

Lying single leg curl: This is a great exercise to do one leg at a time as well. Same rule applies. 4 sets of 10-12 reps. Dont snatch the weight up, make the hamstring really contract and squeeze at the top.

 

well there you have it guys! This is what I do for hamstrings. Keep in mind that I only perform 3-4 of these exercises when I train hamstrings. Tear it up guys! #HTH