New Member
Any ideas/tips on targeting the hamstrings and glutes? My aspiration is to get from the first picture to the second picture. Quads are fine, but Just finished a cutting cycle and lost lots of leg size. Need to grow my legs from the back especially.
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Member
Top Hamstring Exercise #1 – Stiff Leg DeadliftsOriginally Posted by Maxine
The stiff leg deadlift is one of the most powerful exercises you can do for your hamstrings. A standard deadlift will still target your hamstrings when performing that workout however the majority of the workload is placed on the lower back (and upper back). If you perform the stiff leg version, a great emphasis is being placed on the hamstrings over any other procedure.
To setup, position yourself on a platform. When you do this, you’re allowing the weight to travel lower than it normally would, providing a greater stretch to the muscles of the hamstring. Deadlift the weight to the top and then bend at the waist until you feel a comfortable, large stretch. Use your hips to drive the weight back upward.
Top Hamstring Exercise #2 – Lying Leg Curls
Sure the hamstrings support a lot of standing workouts but you can do some work while lying down to target this muscle group. The movement is minimal and while it’s not the most productive movement for the hamstrings it does specifically target the muscle group. If your workout consists of a number of other hamstring workouts like squats and deadlifts then this workout can help you on lighter days.
Use a machine that will allow you to rest on your stomach. There are specific machines that allow for this workout. Use an adequate weight that will give a long comfortable stretch without overworking the muscle. Be sure not to hyperextend your knee at the bottom of the movement.
Top Hamstring Exercise #3 – Wide Stance Box Squats
The squat provides a great workout to the upper muscles of the legs but you can bolster that with the box squat and your hamstrings will love you for it. This workout is a set of squats done using a box, low bench or stack of plates. The surface should be set so that you finish resting at the position that would normally be the lowest point in the squat.
When performed using a wide stance, a great stress load is placed on the hamstrings. This occurs when you pause on the box at the bottom of the movement and then use your hips to drive forward and up to the top.
Top Hamstring Exercise #4 – Plate Drags
Some of the most genius workouts require no additional machinery, only some kind of resistance. With a plate drag, you only need a large weighted plate available wherever you can get your hands on some free weights.
Lay on your back on the floor and hold on to something that is secure. Extend your legs fully and place the heel of your shoe in the center hole of a weight plate. Drag the plate toward your center mass by bending the knee then return the plate as you extend the leg. Start with a low weight and work yourself up to larger plates.
Top Hamstring Exercise #5 – The Barbell Deadlift
As mentioned earlier, the deadlift is a great workout because it does target some portion of the hamstrings. This fits well into just about every workout, but especially the top 5 hamstring exercises, because it targets so many muscle groups. It’s one of the primary, fundamental exercises of hundreds of weight training programs.
Any deadlift variation works 100% of the muscles in the legs to some degree. When you use proper form during a barbell deadlift you’ll be working the additional muscles for stability while pushing the limits of the leg muscles to support your core strength. Next to the squat, this is the single most powerful exercise for gaining muscle, building strength and shucking off calories.
Let the barbell rest on the floor sitting just above the ankles in front of your shins. Keep your stance shoulder width apart and bend down to grab the bar. Angle your knees so they are inside of your elbows. When you lift, use your entire body to stabilize your core and your back, lifting with your legs (hips, gluts, legs). Your back should not bend at all. Keep the bar close to your body as you stand up straight. Hold then return the bar to the floor under control.
Junior Member
For sure squats. Wide stance, like a power lifter. Make sure to break parallel. What also works for me is heavy sled drags.
Associate Member
Sled drags walking backward i feel a lot on the hams, along side with high rep kb swings too. Do you have access to glute ham raise?
Associate Member
Hi, here is a simple hamstring exercise that isolates...http://forums.steroid.com/workout-tr...-exercise.html Enjoy!
Anabolic Member
If squat deadlift do not gives you enough hamstring development you just need to add some glute ham raise thats it...
there is no need to overcomplicate things.
Junior Member
If your trying to bring up your hamstrings make sure your prioritizing them over your quads meaning hitting them hard first thing in your leg workout then moving on to quads. If your always starting with quads and finishing off with a few sets of leg curls then your hams are never going to receive the intensity they need. Hold the contraction for a moment and squeeze hard don't just rush it.
Knowledgeable Member
You can try the following :
Squats, deadlifts, stiff legged deadlifts as your bread and butter exercises followed by weighted reverse hypers, lying or standing leg curls single or double. Standing good mornings as well.
New Member
Wow Thanks so much everyone you have all been so helpful. I think someone hit the nail on the head- been putting too much focus on quads and as a result been overlooking the hams. Not until u take a shot from the back that u notice.
Will definitely write all of these down and go try them in the gym today!
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Junior Member
Stiffed leg deadlift..
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