Hamstrings

Training Days

I always make my first leg training day quads and then two days later train hamstrings/glutes. I have tried training hamstrings first and find that the strength for the quads always suffers greatly, however hamstrings is not all about how much you can lift more about technique.

 

So here is an example of my hamstring/glute training to make you want to cry when you get up from the office chair the day after training. The sad thing is, I love the feeling when my butt is that saw I walk like an invalid as it means that the butt is getting firmer and hopefully smaller.

 

Look out Jenny Lynn……!!!!

The Exercises

Lying Leg Curls

I know just about everyone here knows how to do the basic leg curl but we will run through it anyway.

 

Lie face down on the bench with knees just beyond the end of the bench and the back of your lower calves/ankles under the paids. Curl your feet towards your butt and concentrate on the hamstring contracting and make sure that each rep is slow and controlled.

 

For alternative exercise to the lying leg curl and if your gym has one feel free to use the seated leg curl.

 

 

Stiff Legged Dead Lifts

 

Stand with feet shoulder width or narrower on a bench or aerobic step with feet flat. Hands should be shoulder width overhand grip on barbell. Start the exercise by lowering the bar to the top of the feet by bending hips, knees should be slightly bent during the descent and keep waist straight. Lift the bar up concentrating on using the hamstring, make sure shoulders are back and not rounded and keep back straight.

 

 

Good Mornings

Place a barbell on your shoulders with feet shoulder width apart. Keep your head up and your back completely straight. Bend your hips to lower torso forward until parallel to the floor. Raise torsos until hips are extended, making sure you are flexing your hamstrings throughout the move.

Begin with very light weight and add additional weight gradually. Throughout lift keep back and knees straight. Do not lower weight beyond a mild stretch. Full range of motion will vary from person to person depending on flexibility.

Butt Lifts with Weights

 

Lying on your back with your knees bent place weight on your lower abdominal and hips. Raise bum off the floor and hold at top then lower bum without touching the ground. Make sure you are squeezing glutes throughout the full rep and no resting at the bottom.

 

 

Single Leg Lying Curls

 

This is the same as Lying Leg Curls, however using one leg at time. Hips to remain on bench at all times and ensure that you don’t twist back. Reps should be slow and controlled.