Can someon put me together a killer hamsting workout?

[Tman2002]

My glutes and hams seem to be lacking/

 

[STORM SHADOW]

You have two choices. Either squat way below parallel or..... do butt/ham specific expercises.

I squat below para because I know after quads I won't have the energy left for hams and I'll be sick to my stomach. So this is the best way IMHO.

If not.. you have stiff leg deadlifts. This will build butt,hams, spinal erectors very well.

SS

 

[bigbaldbulldog]

You have two choices. Either squat way below parallel or..... does butt/ham specific expercises.

I squat below para because I know after quads I won't have the energy left for hams and I'll be sick to my stomach. So this is the best way IMHO.

If not.. you have stiff leg deadlifts. This will build butt,hams, spinal erectors very well.

SS

seated leg curls 3 working sets then do dumbell stiffs very slowly and feel the weight through the whole movement for 3 heavy sets..

 

[nandro]

i use to bomb my thighs using the typical thought of getting the quads as big as posible doing squats, leg press, hacks, extensions. all i attained was a big ass, hurt knees and back. i lack in sweep genetically on my quads and now aproach size from a different angle. i start with a hamstring movement then following 3 sets of that i'll do a quad movement. i'll switch back to hams then back to quads for all my leg exercises. i've put on the most size on my legs doing this. mostly in the hamstrings.

ham exercises that i love
romainian deadlifts
single leg press (foot high)
seated leg curl
i substitute prone curls or standing one leg curls when i didn't feel like doing romainians.

 

[Vanilla-Gorilla]

Oh man, I bomb my hams. My favorites are:

Seated leg curls
Leg curls
Hammer Strength Unilateral leg curls
Stiff Leg deadlifts

But I do them in no particular order. Usually 3 sets each, 10-12 reps.

Usually I bomb quads so hard that I can't train hams afterwards so I will give them their own day, or train them after delts.

If I do train hams with quads, I do this (example of how a leg workout might look if hams and quads were trained together)

Leg Press
One leg leg curls, H.S. machine
Hack squat
Seated leg curls

Superset:
Leg extensions
Leg curls

That is just an example. There is many ways to mix it up.

 

[TooPowerful4u]

I am in NO position to give ham advice, but here is the advice iv been given to improve mine by some very good bodybuilders. . .

Superset any ham curl with HEAVY leg press feet as high as you can go on the platform and concentrate on pushin the sled with your hams. I actually like to put my hands ON my hams during hte press and feel them contract, better mind muscle connection i guess.

Keep your ass DOWN when doing curls, if you lift your hips you are using glutes.

Peak contration movements, and negatives with your training partner pushing on the pad is brutal.

hope this helps (you and me both lol)

 

[flexmaster]

aside from stiff leg deads, try doing laying down leg curls, upper body supported by your elbows, instead of the tradition chest flat on the pad position. this puts your hammy's at a very unusual angle, which i love for burning the out at the end of a workout. give it a try...nothing beats deads for hammy's though, like bbb said, feel it through the entire rep range!

 

[Conan21]

my favorite Hamstring exercise

kneel down on the floor with a pad under your knees and have some hold your feet by the back of ur ankles.

put your hands behind your head. chest out back straight.

lean as far forward as you can and then pull yourself back up with your hamstrings.

 

[lionel]

kneel down on the floor with a pad under your knees and have some hold your feet by the back of ur ankles.

put your hands behind your head. chest out back straight.

lean as far forward as you can and then pull yourself back up with your hamstrings.

glute ham curls rock. you can do them with your heels anchored to a stationary bench too.. frming an acute angle from your hams to calves at the fully contracted postition.. its gonna be hard inititally to do it, so for those just starting out, you may wanna push a lil with your hands like in a push up position.. it'll still bomb your hams.

 

[KillerStack]

I second the glute-ham raise. Also the romanian deads. No leg curl machine comes close to these IMO:

 

[dragonfire101]

add the Glute-ham raise onto any regular hams workout and you will see results