training hamstrings with limited equipment

[GymDudeVA]

Hi,

I am a trainer at a small, new chain gym that has a decent collection of free weights etc., and I like to work out there sometimes instead of the Gold's down the street.

The only thing I have trouble with at this gym is hamstring work. They have one awful leg-curl machine where you press the pad down with your legs....but nothing else for hams at all. They do have a good leg press, Smith, good cable stations, etc. Any suggestions? Thanks.

 

[ScottMcD1]

Stiff leg deads(barbell or dumbbell) , sumo leg presses, dumbbell leg curls, "natural" glute ham raises

 

[mooshue]

alfresco that looks crazy painfull, i gotta try it.
I do the opposite with my quads on a decline bench, lift my body up and down with my legs.

 

[lc]

Hamstring work

Good mornings, wide and narrow stance.

LC

 

[tatteredxangelx]

Squats, Deadlifts and 15-20 minute of lowerbody stretching everyday. That is all you need for great legs. (if genetics allow it)

 

[machola]

try this . . .

thats a cool exercise alfresco. besides hams you'd get lots of low back and core work from it too. but it makes my knees hurt just looking at it

 

[hellraiser27]

Squats and deads only. I don't even do leg curls and my hams look pretty damn good.
Actually lunges can really work your hams if you do them right.

 

[dragonfire101]

heel drag with a plate, single leg cable hamstring curls with the ankle attachment or you can do a hamstring push back with the ankle cable also. Deadlifts off all types,Goodmornings,lunges, glute ham raise as shown above or on the floor with ankle under a heavy barbell or someone holding them.

You can check this out. The band excise can be done similarly with a cable as I describe above.

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_painful_seven

 

[Big Bapper]

Stiff leg deads(barbell or dumbbell) , sumo leg presses, dumbbell leg curls, "natural" glute ham raises

That is all you need. Good post.

 

[IRON37]

how is a sumo leg press done? Is it just a super wide stance on the leg press machine?

 

[loganb_football]

Alfresco has shown a GREAT exercise that is right up there with Romanian deadlifts, stiff legged deadlifts, etc. This exercise works the TOTAL hamstring! I should warn you though, it is very difficult at first!

You can also do this on the floor with a partner holding your feet as well... When I started this exercise I had to push myself up to the top position, then lowered slowly.

Iron 37, you keep your legs high and wide on the leg press board.