Hamstrings

Hamstring Exercises:

Barbell Lunges

Exercise Advice: Place a barbell behind your neck and rest it across your shoulders. Be sure that you have enough room to perform this exercise. Begin by striding forward with one leg to execute a regular lunge while keeping the other leg set in place. Be sure to really stride forward so that you get a great stretch. Bring that leg back to the start position and repeat with the opposite leg.

Dumbbell Lunges

Exercise Advice: This is the same exercise as the barbell lunges, except you are now using dumbbells. Stand up straight and hold a dumbbell in each hand, letting the dumbbells hang down at your sides. Be sure that you have enough room to perform this exercise. Begin by striding forward with one leg to execute a regular lunge while keeping the other leg set in place. Be sure to really stride forward so that you get a great stretch. Bring that leg back to the start position and repeat with the opposite leg.

Lying Leg Curls

Exercise Advice: This exercise is also known as hamstring curls. Lie on your stomach on the hamstring machine. If you are not sure how to position yourself, simply ask a trainer at your gym to assist you. Begin by curling the weight upward so as to touch your heels to your butt. Return to the start position in a slow and controlled fashion and repeat.

Barbell Deadlifts

Exercise Advice: Place a barbell on the floor at your feet just outside of a squat rack area. Keeping your back straight, squat down and grasp the barbell with both hands using an overhand grip just beyond shoulder width apart. In one motion, lift the barbell by using your legs so that you end up standing up straight. Be sure to keep your arms hanging straight down so that the barbell ends up to be just about mid-thigh level. Slowly return to the start position and repeat.

Seated Leg Curls

Exercise Advice: This is another version of hamstring curls. The difference with this exercise is that you are in a seated position when you execute the movement. If you are not sure how to position yourself, simply ask a trainer at your gym to assist you. Simply bring the weight down toward the ground so as to try and touch your heels to the back of your hamstrings. Slowly return to the start position and repeat.

Smith Machine Good Mornings

Exercise Advice: Using the Smith Machine, grab the barbell with both hands using an overhand grip about shoulder width apart and let the barbell hang down in front of your body. Begin this movement by bending at the waist and lowering the barbell to the floor. Be sure to keep your legs as straight as possible (a slight bend is ok) and really let the weight of the barbell bring you down. On the way up, really focus on your butt and hamstrings to pull the weight back up. It is very important to keep your back straight and rigid throughout this exercise and to let your legs and butt do the work.

Smith Machine Good Mornings

Barbell Good Mornings

Exercise Advice: This exercise is a cross between the Romanian Deadlift and the ‘Good Mornings.’ The difference is that you will bend your knees more than you would if you were performing the Good Mornings but less than if you were performing the Romanian Deadlifts. Grab a barbell with both hands using an overhand grip about shoulder width apart and let the barbell hang down in front of your body. Begin this movement by bending at your knees and waist and lower the barbell to the floor. It is very important to keep your back straight and rigid throughout this exercise and to let your legs and butt do the work.

Exercise Ball Curls

Exercise Advice: Lie on your back on a mat on the floor and place your heels on the front upper edge of a large exercise ball. By doing this, your back will actually be lifted off of the floor and only your upper back and the back of your shoulders will be on the floor. In a slow and controlled fashion, bring your heels toward your body so as to roll the exercise ball underneath your legs. Move your heels and the exercise ball about 6 – 12 inches and then return your legs to the fully extended start position. Repeat until you have performed the desired amount of repetitions.

Elastic Band Kickbacks

Exercise Advice: This exercise is similar to the one legged cable kickbacks except that you will be using an elastic exercise band. Keeping your leg straight, smoothly kick your heel backward about one foot. Hold your leg at the top of this movement for a one-count. Slowly lower your leg back to the starting position and repeat.

One Legged Cable Kickbacks

Exercise Advice: This exercise is the same as the One Legged Cable Kickbacks that you do for your butt. This exercise is performed using a pulley machine. Attach a small hand attachment to the lower section of a pully machine. Place one foot through the handle opening of the small hand attachment so that it becomes wrapped around your ankle. Keeping your leg straight, smoothly kick your heel backward about one foot. Hold your leg at the top of this movement for a one-count and repeat with the opposite leg.

One Leg Lying Curls

Exercise Advice: Lie on your stomach on the hamstring machine. If you are not sure how to position yourself, simply ask a trainer at your gym to assist you. Begin with one leg and curl the weight upward so as to touch your heel to your butt. Return to the start position in a slow and controlled fashion and repeat with your other leg.

One Leg Seated Curls

Exercise Advice: This is another version of hamstring curl. The difference with this exercise is that you are in a seated position when you execute the movement. If you are not sure how to position yourself, simply ask a trainer at your gym to assist you. Using one leg, bring the weight down toward the ground like you're trying to touch your heel to the back of your hamstring. Slowly return to the starting position and repeat with your other leg.