Bodybuilders and fitness enthusiasts often neglect certain muscle groups, whether they intend to or not. Many times the underdeveloped muscles are on the back side of your body, such as the hamstrings. However, underdeveloped hamstrings can be strengthened with a variety of exercises, such as the stiff-legged dead lift. Perform an equal number of repetitions of leg extensions and stiff-legged dead lifts for equal muscular development of the front and back of your upper legs.
Implementation
Stiff-legged dead lifts are performed much like lower back-strengthening dead lifts, except your legs remain straight throughout the exercise. Use either a barbell or two dumbbells to perform this exercise, keeping your arms straight throughout the move. Keep the weights close to your body as you bend at the hips to raise and lower the weights.
You can perform leg extensions on a leg extension machine -- in which you sit on the machine and bend and extend your legs with a selected amount of weight -- or with a dumbbell. Sit on the edge of a chair or bench with your back straight, holding a dumbbell between your feet. Lean back slightly and straighten your legs out in front of you until they are parallel with the floor.
Overdeveloped Hamstrings
Although it is common for the quadriceps to appear more muscular than the backs of your legs, your hamstrings can become over-developed, as well. To balance the muscularity of the front and back of your upper legs in this instance, perform a variety of quadriceps-strengthening exercises, such as leg extensions and leg presses. However, do not neglect strengthening your hamstrings. Continue performing exercises for this part of your leg, including stiff-legged dead lifts, along with seated leg curls or lying leg curls.
Amount of Weight
The amount of weight you use while performing weight lifting exercises will determine the type of muscle you develop. If you want large, bulky muscles that resemble that of a bodybuilder, use a heavy weight that you can perform a full set with. However, if you long for lean muscle mass that gives you long, slender legs, perform leg-strengthening exercises with a lower amount of weight.
Ratio of Sets and Repetitions
The more sets and repetitions you perform with a lighter weight, the more lean and long the developed muscle will appear. However, if you perform fewer sets and repetitions with a heavier weight, larger muscles will result. If you have over-developed quadriceps and need to add bulk to your hamstrings, perform stiff-legged dead lifts with a heavier weight for fewer sets and repetitions.
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