Best 'non-machine' hamstring exercises?

drewteacher · 03-10-2006, 01:56 AM

The only exercise available on my home gym machine to work hamstrings is Standing Leg Curls. Any suggestions for exercises to target hams? ( I have dumbells.) Thanks!

dparm99 · 03-10-2006, 01:58 AM

Stiff legged deadlifts & lunges.

lamby · 03-10-2006, 02:02 AM

Quote:

Originally Posted by dparm99

Stiff legged deadlifts & lunges.

yeap.

deserusan · 03-10-2006, 02:03 AM

Quote:

Originally Posted by dparm99

Stiff legged deadlifts & lunges.

WORD!!!!!!!!!!!

Tyrbolift · 03-10-2006, 02:04 AM

Reverse hamstring curls, weighted or not.

Tumescent · 03-10-2006, 04:09 AM

as said, SLDL and lunges, Goodmornings are also really useful for hamstring development

JCVP · 03-10-2006, 05:04 AM

Lunges are the best, since sometimes SLDLs tend to work your lower back more than anticipated. Correct form can prevent this, but it's still not the best stimulant for hammies.

frobro · 03-10-2006, 05:08 AM

Anyone ever hear of a Glute-Ham Raise? Surpised I haven't seen this listed yet. Unless that's what a reverse leg curl is referring to.

Also, have:

Snatch-Grip DL
RDL
SLDL
Pull-Throughs

kethnaab · 03-10-2006, 06:29 AM

Quote:

Originally Posted by antseezee

Lunges are the best, since sometimes SLDLs tend to work your lower back more than anticipated.

no, they tend to work *your* lower back more.

Quote:

Originally Posted by antseezee

Correct form can prevent this, but it's still not the best stimulant for hammies.

very very debateable

JCVP · 03-10-2006, 06:39 AM

Please don't take me out of context. I've just found Lunges to be a better stimulant since you're doing a contracting motion, rather than trying to lock and isolate the hammy with SLDLs. Yeah, my form is never 100% correct which is why some of the lower back involvement is occurring, but this thread pretty much confirms that SLDLs are not the best stimulant for hammies:

http://forum.bodybuilding.com/showthread.php?t=471725

Unfortunately, lunges aren't listed for their Hamstring exercises, which also doesn't prove my point

kethnaab · 03-10-2006, 06:43 AM

Quote:

Originally Posted by antseezee

this thread pretty much confirms that SLDLs are not the best stimulant for hammies:

http://forum.bodybuilding.com/showthread.php?t=471725

what that thread confirms is that the individuals who were tested on the EMG didn't know how to properly do SLDLs.

ACC3U · 03-10-2006, 07:14 AM

i do 4 light set of sldl and 4 heavy set also 3 heavy set of leg curl and 1 light set of kickbacks and 2 heavy set my hams are always sore the next day and also i do some bodyweight curls also.

FarEastBeast · 03-10-2006, 07:44 AM

Lunges are typically thought of as a quad exercise. I do them with my quad workout (I split up quads and hams). They do hit my glutes really well but a lunge is basically a one-legged squat.

Best exercises period for hamstrings are SLDL and good mornings, in that order, IMO. SLDL are primarily a hamstring exercise, while GM's are usually thought of as a lower back movement, but both are great for both bodyparts. Form and mind-muscle link are very important.

I recommend you do those two movements followed by your machine's standing leg curls. (Just please don't make a thread asking if you should do one leg at a time or both

)

Morbid_Mind · 03-10-2006, 07:46 AM

Were Glute-Ham raises mentioned?

papi93 · 03-10-2006, 07:55 AM

Quote:

Originally Posted by Morbid_Mind

Were Glute-Ham raises mentioned?

Yes. For those not familiar with the exercise:

http://www.t-nation.com/readTopic.do?id=459875

**TKD** · 03-10-2006, 09:00 AM

Quote:

Originally Posted by drewteacher

The only exercise available on my home gym machine to work hamstrings is Standing Leg Curls. Any suggestions for exercises to target hams? ( I have dumbells.) Thanks!

You can do SLDLs with dbs.

TJBRHT · 03-10-2006, 10:20 AM

GHR are by far the best for hamstrings, at least if you are working for stregth, and functionality.

Most everyone at the gym does Hyper-extensions on the GHR station, so they give me a weird look when I do the exercise correctly.

**TKD** · 03-10-2006, 12:16 PM

Quote:

Originally Posted by TJBRHT

GHR are by far the best for hamstrings, at least if you are working for stregth, and functionality.

Most everyone at the gym does Hyper-extensions on the GHR station, so they give me a weird look when I do the exercise correctly.

How would you do them at the hyper station?

regopsp22 · 03-10-2006, 12:34 PM

Quote:

Originally Posted by TKD

How would you do them at the hyper station?

I think he's talking about people doing hypers on a GHR, not vice versa!

If you can to improvise one you can hook your heels under a barbell and do it that way, or under the foam knee thing on a lat pulldown, with your shins on a bench.

DiamondDelts · 03-10-2006, 12:38 PM

Glute ham raises by FAR!

Standing leg curls using strap and weight holder or dumbell if you don't have one.

Tyrbolift · 03-10-2006, 01:22 PM

Quote:

Originally Posted by DiamondDelts

Glute ham raises by FAR!

THAT'S the term I was looking for when I said "reverse hamstring curls."

Thanks DD. Sometimes I know how to DO exercises better than what to CALL them.

aqua-beowulf · 03-10-2006, 01:59 PM

Another vote for glute ham raises here. I've always been a huge fan of stiff leg deadlifts for hams, and was very skeptical of ghr's, but I have seen the light! They are really the only exercise that works the hammie through it's full range of motion. I still do stiff legs, and I love good mornings for their strength benefits, as well as carry-over to squats and deadlifting, but glute ham raises are always in my leg workouts these days

DiamondDelts · 03-10-2006, 02:06 PM

Quote:

Originally Posted by aqua-beowulf

Another vote for glute ham raises here. I've always been a huge fan of stiff leg deadlifts for hams, and was very skeptical of ghr's, but I have seen the light! They are really the only exercise that works the hammie through it's full range of motion. I still do stiff legs, and I love good mornings for their strength benefits, as well as carry-over to squats and deadlifting, but glute ham raises are always in my leg workouts these days

Finally!

aqua-beowulf · 03-10-2006, 02:09 PM

Quote:

Originally Posted by DiamondDelts

Finally!

I always come around eventually

kethnaab · 03-10-2006, 02:25 PM

okay people

post a video of a GHR. I don't think I"ve seen one done properly, and I'm always open to new exercises.

getgot211 · 03-10-2006, 02:49 PM

Quote:

Originally Posted by kethnaab

okay people

post a video of a GHR. I don't think I"ve seen one done properly, and I'm always open to new exercises.

with a bench

without

kethnaab · 03-10-2006, 02:55 PM

the "with a bench" looks like a hyperextension, except you let your knees dip at the end and you bring your body up farther

the "without" looks like a leg curl done with bodyweight.

... ?