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Hamstrings

ericagreb

How can I isolate my hamstrings when I work out? I dont straight leg dead lifts, curls and squats but any more ideas? Thank you.

Replies

rainbow198

I personally do weighted calf raises. I use 15 - 30 lb hand weights (depends on how I'm feeling on leg day), I take the weights in each hand and I do 3 sets of 12. To mix things up I would rise fast and lower very slow at times and vice versa. Other times I would just use my bodyweight and/or use the end of a stair step to do my raises.

Between that several times per week and power walking/lightly jogging 25 - 30 miles a week, I've developed nice, strong and lean calves with a nice "line" in my legs and calves without flexing.

Good luck!

Leadfoot_Lewis

Hamstring Curls on a machine is really the one exercise that "isolates" them directly. They are Synergists (secondary muscles) on lifts such as Back Squats and Lunges.

ukgirly01

stiff leg dead lifts (also known as romanian deadlifts) activate the hamstrings

gmallan

Glu ham raise - as suggested by the name it hits the glutes as well

lifeskittles

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(this one is AWESOME
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These are just some of my favorites. Hope this helps

dlbaron

^this one for sure! I'm trying to build my hamstrings too, and the hamstring curl on the ball usually leaves them sore

ars1300

Lunges, romanian deadlifts and also single leg presses, with your foot positioned partially off the edge or close really hit em for me!

incognitocity

this is awesome.

CherylCalmConfidentCapable

^this one for sure! I'm trying to build my hamstrings too, and the hamstring curl on the ball usually leaves them sore

This is a serious toughie, I do three sets of 12 in a superset with clams and roll ins and they diffinatley hit the spot.

BarbellCowgirl

All of the exercises mentioned and Good Mornings.

BigLifter10

^this one for sure! I'm trying to build my hamstrings too, and the hamstring curl on the ball usually leaves them sore

This is a serious toughie, I do three sets of 12 in a superset with clams and roll ins and they diffinatley hit the spot.

YES! I did all three of these today within my lower body workout....and yes, those with the ball are great for hammies. I swear my legs are going to just drop off today! I use those in sequence with hamstring curls (sometimes the ones where you lie down on the bench, sometimes the ones you sit and press legs down).