Best for Hamstrings?

FazerFX · 10-12-2009, 10:55 AM

Times Past, I biked ~55 miles a week and used 185# on Stiff Leggeds for reps (8), but I had little definition to my Hams. Prone Leg Curls are stressful on my lower back and I can't Squat heavy (or even deep), what are some good motions for Hamstring development?

Fazer
(just started working on Lunges)

Karaim · 10-12-2009, 11:06 AM

Quote:

Originally Posted by FazerFX

Times Past, I biked ~55 miles a week and used 185# on Stiff Leggeds for reps (8), but I had little definition to my Hams. Prone Leg Curls are stressful on my lower back and I can't Squat heavy (or even deep), what are some good motions for Hamstring development?

Fazer
(just started working on Lunges)

RDL's (Romanian Deadlifts)

-Lucifer · 10-12-2009, 11:17 AM

Quote:

Originally Posted by Karaim

RDL's (Romanian Deadlifts)

AND standing or seated leg curls.

gbg · 10-12-2009, 11:19 AM

Ghr ftw!

Reman · 10-12-2009, 12:55 PM

Quote:

Originally Posted by gbg

Ghr ftw!

This.

And Reverse Hyper, pull-througs, one-leg back extensions and good mornings.

rwd84 · 10-12-2009, 12:56 PM

good mornings seem to hit my hams way harder than sldl's, still, do both.

lamagic · 10-12-2009, 01:07 PM

I like DB Lunges. They have helped to really work out my hamstrings

rock201 · 10-12-2009, 01:46 PM

Quote:

Originally Posted by gbg

Ghr ftw!

This. But I can't do them yet. Start off with negatives.

-Lucifer · 10-12-2009, 01:50 PM

OP
If your gym doesn't have a standing leg curl machine, you can do it using a leg extension machine. Just stand facing the machine and use one of your legs to pull the lever. You may need to add 2/3 weight plates under your non working leg, to get the desired position.

hey_papi85 · 10-12-2009, 02:23 PM

GOODMORNINGS. Right now I have intense hams DOMS... from my Friday afternoon workout. Helps you get a big squat/dead as well.

Ubby 86 · 10-12-2009, 02:38 PM

Quote:

Originally Posted by rwd84

good mornings seem to hit my hams way harder than sldl's, still, do both.

i agree with this, my hams feel more tension when im doing good mornings or weighted back extensions... maybe my form might be off when i do RDL, but Gm's seem to be working..

Try to incorporate both

a_hamaoui1 · 10-12-2009, 06:15 PM

Quote:

Originally Posted by FazerFX

Times Past, I biked ~55 miles a week and used 185# on Stiff Leggeds for reps (8), but I had little definition to my Hams. Prone Leg Curls are stressful on my lower back and I can't Squat heavy (or even deep), what are some good motions for Hamstring development?

Fazer
(just started working on Lunges)

Charles Glass stiff legged deadlifts on a hack squat machine. Really lit my hams up without any back discomfort.. give them a try

gbg · 10-13-2009, 03:43 AM

Quote:

Originally Posted by tjperez86

i agree with this, my hams feel more tension when im doing good mornings or weighted back extensions... maybe my form might be off when i do RDL, but Gm's seem to be working..

Try to incorporate both

If your feeling it in your hams more when doing GM you need less knee bend and more back extension if you want to incorporate your erectors.

FazerFX · 10-13-2009, 03:38 PM

Quote:

Originally Posted by a_hamaoui1

Charles Glass stiff legged deadlifts on a hack squat machine. Really lit my hams up without any back discomfort.. give them a try

Please explain: how does one do SL on a Hack Squat machine? Do you mean a Smith Machine with the "built-in" bar? That might make things easier for my back safety-wise. Thanks!

Fazer

FazerFX · 10-13-2009, 03:44 PM

Quote:

Originally Posted by Karaim

RDL's (Romanian Deadlifts)

Thanks to everyone who has chimed in! I look forward to trying some of your advice as back allows. (Good Morning- it's been over 20 years since I've done those! Romanians-remember reading about Bulgarian squats "back in the day," guess different peeps win on various body parts! ; )

Philip81193 · 10-13-2009, 07:01 PM

Quote:

Originally Posted by gbg

If your feeling it in your hams more when doing GM you need less knee bend and more back extension if you want to incorporate your erectors.

My knees are locked when I do GMs but I still feel it in my hamstrings.

-Lucifer · 10-13-2009, 07:07 PM

Quote:

Originally Posted by Philip81193

My knees are locked when I do GMs but I still feel it in my hamstrings.

Bend your knees a little but focus on lifting with your back. Don't think about your hamstrings.

gbg · 10-14-2009, 02:51 AM

Quote:

Originally Posted by Philip81193

My knees are locked when I do GMs but I still feel it in my hamstrings.

That's why your feeling it in your hamstrings.
GM are meant to hit 3 parts of the posterior chain:erectors, glutes and hams depending how you perform them one area will be hit more than the other, bend your knees and get a good stretch on the decent up to a full extension and you'll hit the erectors more.