Follow This Workout For Shredded Hamstrings
Hamstrings are one of the weakest muscle groups for most people. It is hard to establish a mind-muscle connection with your hamstrings since they are at the back of your legs and you can’t see them in the mirror while training.
Hamstrings are one of the most stubborn muscles groups. If you have genetically weak hamstrings or are lagging in the department, you need to show them some extra love. Muscular hamstrings can significantly add to the size of your legs.
1. Leg Curls – 3 Sets 15 Reps
Starting with an isolation exercise is a good idea as it pre-exhausts your muscles. By pre-exhausting your muscles you can achieve the same result while lifting relatively lighter weights.
Using a cable leg curl machine helps you in maintaining constant tension on your hamstrings throughout the movement. You don’t need to go super heavy while performing this exercise. Pause and squeeze your hams at the top of the movement.
2. Romanian Deadlifts – 3 Sets 10 Reps
Romanian deadlifts are a compound exercise and will help you in building strength and size in your hamstrings. This exercise is different from the orthodox deadlifts as these primarily target your hamstrings, while the normal deadlifts target your back.
Keep a slight bend in your knees while performing the Romanian deadlifts. Think of your hams as chains used for lowering and lifting your back. Push back your hips while lowering the weights so all the tension is placed on your hamstrings.
3. GHD Hyperextensions – 3 Sets 15 Reps
GHD hyperextensions are an exercise brought into the limelight by CrossFit. Maintaining a full range of motion is key to performing this exercise. If you find the bodyweight version of this exercise to be easy, use weights to add resistance.
If you don’t have an access to a GHD bench at your gym, you can use a flat bench for this exercise. Place your knees at the top of the bench and ask someone to sit on your calves while you perform the exercise.
4. Jefferson Squats – 3 Sets 12 Reps
You have been missing out on a lot if you’ve never tried this exercise. Jefferson squats will set your hams and glutes on fire. The Jefferson squats might look a little awkward at first, but you will dig the results.
It is a wide-stance deadlift where you hold the barbell between your legs with one hand in front of your body and one hand behind it. The better you become at doing Jeffersons, the more proficient you will be at squatting.
5. Good Mornings – 3 Sets 12 Reps
Good mornings are an excellent finishing exercise for your hamstrings. Most people make the mistake of going too heavy on this exercise. Use weights you can handle while keeping constant tension on your hams.
Maintain a slight bend in your knees and an arch in your back. Push back your hips on the way down and squeeze your hams at the bottom of the movement. Don’t rest by standing upright. Maintain constant tension by stopping a couple of inches from the starting point.