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Author Topic: Hamstring Exercises/Routines  (Read 1989 times)
QuadCitiesFitness
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« on: April 29, 2013, 03:05:51 PM »

What are your favorite hamstring exercises/routines for size gain?
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Montague
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« Reply #1 on: April 29, 2013, 07:19:20 PM »

Glute-ham raises,
Walking Lunges,
Lying Hamstring Curls,
Standing Hamstring Curls,
Seated Hamstring Curls are all staples in my leg training.

Favorites among some of my friends that I don't personally do include:
Good-mornings,
Stiff-legged Deadlifts,
Romanian Deadlifts,
and Crab-walks.
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« Reply #2 on: April 30, 2013, 01:08:55 AM »

Glute-ham raises,
Walking Lunges,
Lying Hamstring Curls,
Standing Hamstring Curls,
Seated Hamstring Curls are all staples in my leg training.

Favorites among some of my friends that I don't personally do include:
Good-mornings,
Stiff-legged Deadlifts,
Romanian Deadlifts,
and Crab-walks.
Got it all here can also use cables ...what are crab -walks ? Maybe have another name here
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Montague
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« Reply #3 on: April 30, 2013, 04:34:21 AM »

Crab-walks are a body weight exercise in which you sit on the floor. From that position, you lift your butt of the ground, supporting your weight on your hands and feet. In this position, you crawl belly up on all fours.
A lot of kids have probably done this in gym class or just playing around, which causes many people to equate it to silliness. But, walking this way can tax the muscles very quickly, and is used as a legitimate exercise by some trainers.

Bear-crawls are a similar movement done from a prone position that taxes the glutes, hams, and quads to an extent.

I can't properly embed videos on my tablet, but search YouTube for crab-walks and bear-crawls for a visual description.
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wild willie
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« Reply #4 on: April 30, 2013, 11:00:35 AM »

What are your favorite hamstring exercises/routines for size gain?
i like romanian deadlifts.... 3 sets..... once a week.
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« Reply #5 on: April 30, 2013, 11:54:37 AM »

Lying on a higher bench ,I'll have a training partner apply manual resistance while doing leg curls. One leg at a time. Best part about this is the the pressure can increase or decrease depending on the position of the actual curling function. So you might have him apply enough so 4 or 5 extra hard leg curls are done, than have him loosen the pressure where you can do 5 or 6 more full reps. Something like a Nautilus leg curl machine, where full pressure in on the muscle group for the full ROM. Something like a Nautilus leg curl machine would do.

Usually use a longer towel for these, seen some use a Gi belt also. Thought some will have the partner just use his hand grip on the heels/ankles.

A good ham stretch would be with the toes on a 2" board, pair of 45's, etc. Doing GM'ings, SLDL or just hold the hands clasped behind the back. Hold at the bottom for a few seconds. Also seems to affect the calves in a good way. Good Luck.

Side Bar:  this towel manual resistance exercise also works extremely well when doing triceps exercises. Lying face down (on a mat/bench), have a partner apply the resistance, starting with the hands clasped together.
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« Reply #6 on: April 30, 2013, 12:31:08 PM »

i like romanian deadlifts.... 3 sets..... once a week.
great exercise .. i also like these...


* 122.jpg (16.79 KB, 171x256 - viewed 478 times.)
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« Reply #7 on: April 30, 2013, 03:24:42 PM »

Is that from the Jane Fonda exercise guide for women's better bodies? 


Good Luck.
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« Reply #8 on: April 30, 2013, 06:15:30 PM »

What are your favorite hamstring exercises/routines for size gain?

Reverse Hack Squats are my favorite. They not only hit the hams good they help with "flat butt" issues. I did them today. It is kind of similar to pushing the sled around during football training and practice, only better.

<a href="http://www.youtube.com/watch?v=Z0QW9vPbREw" target="_blank">http://www.youtube.com/watch?v=Z0QW9vPbREw</a>

<a href="http://www.youtube.com/watch?v=XZ4xfcikvKQ" target="_blank">http://www.youtube.com/watch?v=XZ4xfcikvKQ</a>
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« Reply #9 on: May 01, 2013, 02:00:34 PM »

DUMBELL STIFF LEGGED,BARBELL,SEATED LEG CURLS,LYING LEGS CURLS I DO ALL OF THESES SOME FORM OR ANOTHER LEG DAY.
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« Reply #10 on: May 01, 2013, 03:14:19 PM »

DUMBELL STIFF LEGGED,BARBELL,SEATED LEG CURLS,LYING LEGS CURLS I DO ALL OF THESES SOME FORM OR ANOTHER LEG DAY.

My lower back is strong. I sometimes do weighted "Good Mornings" with knees just relaxed and not bent at all. You don't see too many people doing these anymore.
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« Reply #11 on: May 01, 2013, 04:56:36 PM »

My lower back is strong. I sometimes do weighted "Good Mornings" with knees just relaxed and not bent at all. You don't see too many people doing these anymore.
yes good mornings are great,,i feel my legs are strong due to core abs in shape and back very strong ..i am a strong rower all forms and do lower back work every wk,,,
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« Reply #12 on: May 01, 2013, 06:22:38 PM »

I worked back today. The routine is posted on The Mature Thread. Maybe my back is strong as a result of my carrying too much fat on it. LOL!
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« Reply #13 on: May 02, 2013, 12:35:48 AM »

Is that from the Jane Fonda exercise guide for women's better bodies? 


Good Luck.
even a clown like you could maybe learn from this book...but then again you know it all... Roll Eyes


* 110.jpg (25.43 KB, 171x256 - viewed 391 times.)
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« Reply #14 on: May 02, 2013, 12:42:16 AM »

Reverse Hack Squats are my favorite. They not only hit the hams good they help with "flat butt" issues. I did them today. It is kind of similar to pushing the sled around during football training and practice, only better.

<a href="http://www.youtube.com/watch?v=Z0QW9vPbREw" target="_blank">http://www.youtube.com/watch?v=Z0QW9vPbREw</a>

<a href="http://www.youtube.com/watch?v=XZ4xfcikvKQ" target="_blank">http://www.youtube.com/watch?v=XZ4xfcikvKQ</a>
looks good..i have never tried these myself... think i will though.
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« Reply #15 on: May 02, 2013, 11:24:40 PM »

looks good..i have never tried these myself... think i will though.

It feels good doing them. It is not difficult to up the resistance pretty quickly. Of course if you think about it, the exercise looks a bit ridiculous, unless you like sticking your butt out. I never saw anyone doing them at the gym where I go until I did them, now I see several guys and gals doing them. Maybe I started something.  Shocked
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« Reply #16 on: May 03, 2013, 07:00:43 AM »

It feels good doing them. It is not difficult to up the resistance pretty quickly. Of course if you think about it, the exercise looks a bit ridiculous, unless you like sticking your butt out. I never saw anyone doing them at the gym where I go until I did them, now I see several guys and gals doing them. Maybe I started something.  Shocked
I LIKE THEM HAVE TO HAVE RIGHT MACHINE TO PULL THEM OFF ON,,,
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« Reply #17 on: May 03, 2013, 08:33:32 AM »

I LIKE THEM HAVE TO HAVE RIGHT MACHINE TO PULL THEM OFF ON,,,
donīt have a hack machine where i work...got to use leg press,smith machine squats,leg curls,extensions... still ok for me but looks intresting.
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« Reply #18 on: May 03, 2013, 08:38:16 AM »

I recently started to re-appreciate stiff leg deads. I keep them under tension by not going all the way up.
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« Reply #19 on: May 03, 2013, 08:39:41 AM »

I recently started to re-appreciate stiff leg deads. I keep them under tension by not going all the way up.
yes good too and i like to use Dumbbells.
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« Reply #20 on: May 03, 2013, 08:44:33 AM »

STIFF LEEGED DBELL I DO ON A STAND JUST STARTED THEM RECENTLY AFTER USING BARBELL FOR YRS,,,ANOTHER TIP LEG PRESS PUT FEET HIGH ON SLED MID FOOT TOES OVER TOP HITS HAMS NICE....
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« Reply #21 on: May 03, 2013, 08:48:14 AM »

yes good too and i like to use Dumbbells.

That's a more natural grip, though you might sacrifice weight. We do have a deadlift machine, but that doesn't feel 'natural'. Would love to try a hex bar, but we don't have one.
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« Reply #22 on: May 03, 2013, 08:52:04 AM »

STIFF LEEGED DBELL I DO ON A STAND JUST STARTED THEM RECENTLY AFTER USING BARBELL FOR YRS,,,ANOTHER TIP LEG PRESS PUT FEET HIGH ON SLED MID FOOT TOES OVER TOP HITS HAMS NICE....
nice one steve... Smiley
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« Reply #23 on: May 03, 2013, 09:04:17 AM »

donīt have a hack machine where i work...got to use leg press,smith machine squats,leg curls,extensions... still ok for me but looks intresting.

I am beginning to think you should come over and I'll introduce you the my gym where there is a variety of equipment which seems unavailable where you are.

For many years, I worked out in the basement with very little equipment and it was still good. Pretty much anything one does is better than doing nothing.
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« Reply #24 on: May 03, 2013, 09:12:12 AM »

I am beginning to think you should come over and I'll introduce you the my gym where there is a variety of equipment which seems unavailable where you are.

For many years, I worked out in the basement with very little equipment and it was still good. Pretty much anything one does is better than doing nothing.
yeah you never know Jay..i might just visit you.. yes the US has better Gyms and equipment.
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