Hamstring Exercises

[ajangel25]

Mainly the only exercises I've been doing for hamstrings are deadlifts and single leg deadlifts. I've been wanting to try more exercises to target them, but every time I do the hamstring curl machines it feels like the back of my knee is going to snap or something! Does this happen to anyone else? Needless to say I've avoided these machines.. but I want to find more variety! I'm not sure if it's my height that puts me at a weird angle on the machine or what..

Any ideas/suggestions?

[rockangel]

Some of my favs are

leg presses
good mornings
all kinds of squats but i happen to like plie squats for some reason,
walking lunges of any kind
and
hip raises on stability ball/bench
Im shorter and have no issues doing these.

[viridian]

Leg presses (keep your feet up higher on the plate; it'll hit your hammies better)
Cable machine hamstring curl (ankle attatchment, step back so there is always constant tension from the stack while doing a set)
exercise ball ham curl (same movement as on the machine, just have your heels pressing into the ball as you curl your legs;you can also use a larger medicine ball with one leg at a time)

[chrisboudreaux]

glute ham raises is the best IMO. They are pretty tough if done correctly. You would need the machine to do them properly.

[GymChick89]

Glute Ham raises....Dear Lord I couldn't walk for 3 days...I waddled like a cowboy after doing 3 sets of 8 and I thought I had strong hamstrings. Try these and wait for the cowboy wobble 2 days later

My next set of them is on Saturday.

[justass]

glute ham raises is the best IMO. They are pretty tough if done correctly. You would need the machine to do them properly.

You don't need a machine to do them correctly. As long as your feet are secured (whether by a friend or another piece of equipment) you can do them just about anywhere. After you get proficient at a full range of motion add a weight vest if you really want to hurt. Add them in after a heavy session of SLDL's at your own risk.

Even though GHR's are a fantastic exercise, they might not be the best idea for OP who said she has pain in the back of her knee when she does full range hamstring curls. OP, does it only happen on lying curls? Can you feel or hear a "pop" behind your knee when you do them? Is the pain sharp? Does it hurt more at the beginning of the movement? Two pretty common sources of pain in that area are Baker's cysts and tight popliteus muscles (which can be loosened through myofascial release techniques).

[TheWhiteFlight]

I like doing RDL's, split leg squats, glute ham raises, and leg curl. I used to have the same problem as you with the leg curl. Make sure your correctly aligned (there should be a marker for knee placement) and move the seat forward. Sitting more forward should take pressure off your knees...at least that was what worked for me...

[ajangel25]

You don't need a machine to do them correctly. As long as your feet are secured (whether by a friend or another piece of equipment) you can do them just about anywhere. After you get proficient at a full range of motion add a weight vest if you really want to hurt. Add them in after a heavy session of SLDL's at your own risk.

Even though GHR's are a fantastic exercise, they might not be the best idea for OP who said she has pain in the back of her knee when she does full range hamstring curls. OP, does it only happen on lying curls? Can you feel or hear a "pop" behind your knee when you do them? Is the pain sharp? Does it hurt more at the beginning of the movement? Two pretty common sources of pain in that area are Baker's cysts and tight popliteus muscles (which can be loosened through myofascial release techniques).

Thanks so much for the reply! It is mainly with the lying leg curls but when I try to do the seated it feels awkward as well. It hurts when I do the full ROM (lower my leg back all the way down.) If I keep it so I can do "pulses" or the top half of the movement it's fine. Hmm.. my legs are pretty tight.. does that sound more like the baker's cysts or the tight popliteus muscles?