Hamstrings may not be a glory muscle, and with it being out of sight it can sometimes be out of mind. They are crucial as they help stabilize the knee joint and weak hamstrings can in fact lead to many strains and anterior cruciate ligament (acl) injuries.And when it comes to hamstring day the guys that do hit this muscle tend to think the only way to train the hamstrings is by virtue of deadlifts but oh contrare as this is not the case. In order to jazz up your hamstring routine and build upon your size and strength try incorporating these moves into your next leg workout:
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Shoulder Elevated Hip Thrust
Start seated on the ground with a bench directly behind you. Have a loaded barbell over your legs and roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. Start the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet.Sets: 3 (1 warm up) Reps: 10-15
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Single-Leg RDLs (with Dumbbells)
Hold a dumbbell (db) in one hand and stand on one leg, on the same side that you hold the dumbell. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the db until you are parallel to the ground, and then return to the upright position.Sets: 3 on each leg Reps: 15 reps each side
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Kettlebell Swings
Using both hands place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive through with your hips taking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat. TIP: to add more resistance at the top of the movement push the kb down forcefully while controlling the movementSets: 3-5 Reps: 15-25
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Barbell Step-Ups
A weighted barbell step up is old school but it does the trick, dumbbell’s or kettlebell’s can also be used if space is limited. This is a great unilateral exercise that should have the hamstrings screaming for mercySets: 3-5 Reps: 15 reps (each leg)
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Glute-Ham Raise
This is a nice finisher, and the good news is that no weights are involved.
Place your feet against the footplate in between the rollers as you lie facedown.Start from the bottom of the movement and keep your back arched as you begin the movement by flexing the knees.Drive your toes into the footplate as you do so and keep your upper body straight, and continue until your body is upright.Tip: this exercise can also be done on a lat pulldown machineSet: 1 set (rest pause if necessary) Reps: 100
Hamstrings may not be a glory muscle, and with it being out of sight it can sometimes be out of mind. They are crucial as they help stabilize the knee joint and weak hamstrings can in fact lead to many strains and anterior cruciate ligament (acl) injuries.
And when it comes to hamstring day the guys that do hit this muscle tend to think the only way to train the hamstrings is by virtue of deadlifts but oh contrare as this is not the case. In order to jazz up your hamstring routine and build upon your size and strength try incorporating these moves into your next leg workout:
Shoulder Elevated Hip Thrust
Start seated on the ground with a bench directly behind you. Have a loaded barbell over your legs and roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. Start the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet.
Sets: 3 (1 warm up) Reps: 10-15
Single-Leg RDLs (with Dumbbells)
Hold a dumbbell (db) in one hand and stand on one leg, on the same side that you hold the dumbell. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the db until you are parallel to the ground, and then return to the upright position.
Sets: 3 on each leg Reps: 15 reps each side
Kettlebell Swings
Using both hands place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive through with your hips taking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat.
TIP: to add more resistance at the top of the movement push the kb down forcefully while controlling the movement
Sets: 3-5 Reps: 15-25
Barbell Step-Ups
A weighted barbell step up is old school but it does the trick, dumbbell’s or kettlebell’s can also be used if space is limited. This is a great unilateral exercise that should have the hamstrings screaming for mercy
Sets: 3-5 Reps: 15 reps (each leg)
Glute-Ham Raise
This is a nice finisher, and the good news is that no weights are involved.
Place your feet against the footplate in between the rollers as you lie facedown.
Start from the bottom of the movement and keep your back arched as you begin the movement by flexing the knees.
Drive your toes into the footplate as you do so and keep your upper body straight, and continue until your body is upright.
Tip: this exercise can also be done on a lat pulldown machine
