Because the quadriceps are so apparent in the mirror, many people focus on quadriceps exercises such as the squat, leg press and lunge. But a large portion of your leg strength comes from your hamstrings, and overdeveloping your quadriceps to the detriment of your hamstrings is a sure path to injury. To be safe and strong, you need to perform the correct exercises to develop strong hamstrings.
Stiff-Legged Deadlift
The hamstring attaches across two joints: the knees and the hips. So the hamstring bends the knees and assists the glutes in straightening the hips. The stiff-legged deadlift works the hamstrings in this second function.
To perform a stiff-legged deadlift, stand holding a barbell at your waist. Bend slightly at the knees for balance, but maintain the same knee angle throughout the set. Bend forward at the hips until your body is as close to parallel to the ground as your flexibility allows. Stand back up. Perform in sets of eight to 12 for muscle building or with lighter weight and higher reps to warm up the hamstrings before heavier exercises like the deadlift.
Deadlift
The deadlift is definitely the ultimate hamstring exercise and is possibly the ultimate full-body exercise. According to the "Encyclopedia of Bodybuilding," the deadlift involves more muscles than any other single-movement exercise. The deadlift especially builds strength in the muscles on the back of the body, from the hamstrings all the way up to the traps.
To perform a deadlift, place a barbell on the ground. Squat down and grip it with a shoulder-width grip, with your knees pressed against the insides of your forearms. Look forward. Keep a strong, straight back. Press through your heels and stand up. Follow the same path back down. Perform in sets of four to six.
Hamstring Raises
The hamstring raise is a little-known, but very intense, hamstring exercise. It's difficult enough that you may want to alternate doing deadlifts one week and hamstring raises the next.
To perform hamstring raises, you need a Roman chair. Instead of using the support pads to support your hips as you would during back extensions, place them so that they support your knees. Begin in a kneeling position, with your torso and thighs in a straight line. Slowly lean forward, moving at only the knees, maintaining the straight line through your torso and thighs. Stop before your legs are completely straight. Contract your hamstrings to return to a kneeling position. Perform in sets of up to 10 reps. Hold plates against your chest as you get stronger.
Leg Curls
Like hamstring raises, leg curls completely isolate the hamstrings. This makes sense, as the hamstrings are the biceps of the legs, and arm curls isolate the biceps.
To perform hamstring curls, sit at a hamstring machine and adjust the supports to fit your body. "Strength Training Anatomy" notes that machines in which you sit--as opposed to those on which you lie down--require stricter form, and thus isolate the hamstring better. Curl your legs against the resistance. Slowly release the weight back down, but don't let the moving weight touch the stack. Perform in sets of eight to 12 reps.
References
- "Encyclopedia of Bodybuilding"; Robert Kennedy; 2008
- "Strength Training Anatomy 3rd Ed."; Frederic Delavier; 2010
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