Hamstrings question, HELP

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wannabtight
wannabtight Posts: 187 Member
in Fitness and Exercise
I want great looking legs! I have difficulties getting my hamstrings developed and am left with stronger more defined quads with weak, undeveloped hams. I am unable to do weighted squats, weighted deads, weighted good mornings. NEVER again due to medical reasons. So my question is how can I really get sexy toned legs without these great exercises?

Replies

  • natashanjones
    natashanjones Posts: 6
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    STAIRS! helps
  • TR0berts
    TR0berts Posts: 7,739 Member
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    The ham-glute raise should be your new best friend.

    https://www.youtube.com/watch?v=ne_pPfxb-_8
  • Kmenczynski88
    Kmenczynski88 Posts: 70 Member
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    Hamstring Curls, Lunges, Glute-Ham Raise
  • wannabtight
    wannabtight Posts: 187 Member
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    The ham-glute raise should be your new best friend.

    https://www.youtube.com/watch?v=ne_pPfxb-_8
    Don't think I am quite ready for those!
  • wannabtight
    wannabtight Posts: 187 Member
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    Hamstring Curls, Lunges, Glute-Ham Raise
    I know lunges are deadly but not sure which is better? Wide or narrow what targets more of the hamstrings?
  • Kmenczynski88
    Kmenczynski88 Posts: 70 Member
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    Hamstring Curls, Lunges, Glute-Ham Raise
    I know lunges are deadly but not sure which is better? Wide or narrow what targets more of the hamstrings?

    To my understanding the wider the stance incorporates hammys more then quads. Just do a basic bodyweight lunge with a narrow stride versus a longer one and you should be able to feel the difference. I would also consider reverse lunges too, seem to feel those in the hamstrings as well.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
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    The ham-glute raise should be your new best friend.

    https://www.youtube.com/watch?v=ne_pPfxb-_8
    Don't think I am quite ready for those!

    Why not, it's exactly what you're looking for.
  • SatchGallamax
    SatchGallamax Posts: 549 Member
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    The ham-glute raise should be your new best friend.

    https://www.youtube.com/watch?v=ne_pPfxb-_8
    Don't think I am quite ready for those!

    My trainer has me do those holding onto an upright bar out in front for added support/stability. Looks goofy, but it gets the job done and I feel less like I'm going to smash my face into the floor.

    I also have underdeveloped hams and really just end up doing a lot of curls and lunges. Doesn't seem to be too many variations that really target those.
  • hoosierlad
    hoosierlad Posts: 69 Member
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    Here are some quick finds on internet:

    http://www.bodybuilding.com/fun/babyboom75.htm

    http://www.fitness-training-at-home.com/hamstring-exercises.html
  • j75j75
    j75j75 Posts: 854 Member
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    Hamstring Curls, Lunges, Glute-Ham Raise
    I know lunges are deadly but not sure which is better? Wide or narrow what targets more of the hamstrings?

    To my understanding the wider the stance incorporates hammys more then quads. Just do a basic bodyweight lunge with a narrow stride versus a longer one and you should be able to feel the difference. I would also consider reverse lunges too, seem to feel those in the hamstrings as well.

    ^^^this. Reverse lunges will target the hams better
  • wannabtight
    wannabtight Posts: 187 Member
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    The ham-glute raise should be your new best friend.

    https://www.youtube.com/watch?v=ne_pPfxb-_8
    Don't think I am quite ready for those!

    Why not, it's exactly what you're looking for.
    I do not have the core strength to support myself, as I am recovering from an abdominal surgery.
  • TR0berts
    TR0berts Posts: 7,739 Member
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    Oh. In that case, yes - wait until you've fully healed.
  • Warchortle
    Warchortle Posts: 2,197 Member
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    don't some gyms have seated version of hamstring raises? If not I'm sure you could just sit on a bench with a band over your feet and simulate the same thing.
  • jaygreen55
    jaygreen55 Posts: 315 Member
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    You can try walking (not running) on an inclined treadmill. It really works your hamstrings. I walk at 3.8 MPH with a 10 percent incline and got great results. Make sure you stretch afterwards or they will get tight and you will lose flexibility
  • wannabtight
    wannabtight Posts: 187 Member
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    Thanks for the great ideas!
  • wannabtight
    wannabtight Posts: 187 Member
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    Any good variations of the weighted sumo squat?

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