Hamstring Routines

Hamstrings Overview

The hamstring accounts for one-half of the leg so make sure you put the same energy into working them as you do to your thighs. The middle to lower section of the hamstrings are stimulated by hamstring curls and the upper portion by straight leg deadlifts. Any hamstring workout that does activate both of these areas is incomplete

For hamstring curls do not use super heavy weight because doing so greatly sacrifices form and isolation, and during each rep, avoid locking your ankles forward. Also keep in mind that pointing your toes outward isolates the inner part of the hamstrings while pointing them inward isolates the outer part of the hamstrings, so make sure to mix it up in regard to your toe stances. For straight leg deadlifts, keep a narrow stance, relax your back, arms, and shoulders, and push up with the legs only.

Exercises: Lying Leg Curls, Sitting Leg Curls, Standing Leg Curls (can only perform one leg at a time), Straight Leg Deadlifts

___________________________________________________________

Hamstring Routines

Hamstring routines, unlike that for the chest and shoulders  for example, cannot really be dichotimized by mass and definition routines. This is because the hamstring muscles can only be isolated with moderate to high rep ranges. Performing 6-8 reps (which is the ideal rep range for gaining mass with other body-parts) for leg curls will not do much in terms of causing your hamstrings to grow. Therefore, it is advisable to execute a mid to high range amount of reps for all hamstring exercises.

 

 

Notes: Do not need to execute as many reps for straight legged deadlifts as you do for curls because the upper region of the hamstrings is relatively easy to isolate with low rep ranges.

 

 

Notes: This routine utilizes standing leg curls to work each leg independently and is very necessary for those with strength imbalances between their left and right legs.