Eat, Train, Progress.

Join

Hamstrings?

VeryKatie
VeryKatie Posts: 5,961 Member
edited December 2024 in Social Groups
Hello!

I'm currently doing StrongLifts 5x5 as my program. I am considering adding a hamstring exercise to the mix since I am getting more of a quad workout from both squats and deads and would like to balance my legs out a bit more. If you suggested one hamstring exercise to add, what would it be? And when would you do it?

Replies

  • SideSteel
    SideSteel Posts: 11,068 Member
    What is the primary goal?
  • VeryKatie
    VeryKatie Posts: 5,961 Member
    edited June 2016
    Hmm mostly aesthetics.... and to balance my muscle groups. I have tight hamstrings too, can't touch my toes.

    Over all I am trying to slowly build muscle.
  • SideSteel
    SideSteel Posts: 11,068 Member
    I'd probably opt for leg curls 1-2 times per week. Perhaps on deadlift days.
  • VeryKatie
    VeryKatie Posts: 5,961 Member
    Thanks. Is there a free weight version by any chance? I only own the SL type equipment, plus some dumbbells.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Maybe something hamstring dominant like RDL/SLDLs and/or good mornings? I think RDLs tend to hit my hamstrings pretty hard. Or some kind of improvised glute/ham raise?
  • SideSteel
    SideSteel Posts: 11,068 Member
    DopeItUp wrote: »
    Maybe something hamstring dominant like RDL/SLDLs and/or good mornings? I think RDLs tend to hit my hamstrings pretty hard. Or some kind of improvised glute/ham raise?

    Ghetto glute ham would target the biceps femoris more, which IIRC doesn't get much direct stimulus from hamstring exercises that don't involve knee flexion against load so I would favor this over hip flexion/extension exercises, but lack of equipment might be a factor.
  • VeryKatie
    VeryKatie Posts: 5,961 Member
    SideSteel wrote: »
    DopeItUp wrote: »
    Maybe something hamstring dominant like RDL/SLDLs and/or good mornings? I think RDLs tend to hit my hamstrings pretty hard. Or some kind of improvised glute/ham raise?

    Ghetto glute ham would target the biceps femoris more, which IIRC doesn't get much direct stimulus from hamstring exercises that don't involve knee flexion against load so I would favor this over hip flexion/extension exercises, but lack of equipment might be a factor.

    I suppose I could put some weights on the bar and brace it inside my power cage to anchor my feet. I'll give it a whirl. See how my knees like it.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited July 2016
    Seated ham curls really do a number on mine, I would suggest start stretching them hammers too as we get older they get tighter in general though more so towards men because of T levels.
  • VeryKatie
    VeryKatie Posts: 5,961 Member
    edited July 2016
    H'okay. So I tried the ghetto GHR... holy crappoly it's hard! I can't lift myself off the ground... I have to push with my arms and then I can't get all the way up to vertical. Am I doing it wrong... or is there a way to progress to get up to being able to do them? Also, should I use 25s or 45s on the bar that I'm using to brace myself (knees on the floor) in terms of the proper height?

    I'm doing it like it's set up in the link below... except I braced my bar inside my power cage. But I couldn't even do one...

    http://www.womenshealthmag.com/sites/womenshealthmag.com/files/images/0707_guide_b-side_modglutham.jpg

    How effective are good mornings and which one would work better? Wondering if good mornings are a good option or could be used to strengthen until I can do a body weight Ghetto GHR...
  • nossmf
    nossmf Posts: 13,664 Member
    Even if you can't use your legs to pull yourself back up, the negatives can still be beneficial. Think about a pullup bar; use help to get up, then only back/arm power to go down as slowly as possible. Same idea here; use help to get up, then only hamstring power to go down slowly. As you get stronger you will eventually be able to get up using only hammies also.

    Good mornings are also good, just learn the technique right to save harm to your lower back and keep the focus on the hamstrings.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I do good mornings and glute bridges to target the backside...
  • heybales
    heybales Posts: 18,842 Member
    VeryKatie wrote: »
    H'okay. So I tried the ghetto GHR... holy crappoly it's hard! I can't lift myself off the ground... I have to push with my arms and then I can't get all the way up to vertical. Am I doing it wrong... or is there a way to progress to get up to being able to do them? Also, should I use 25s or 45s on the bar that I'm using to brace myself (knees on the floor) in terms of the proper height?

    I'm doing it like it's set up in the link below... except I braced my bar inside my power cage. But I couldn't even do one...

    http://www.womenshealthmag.com/sites/womenshealthmag.com/files/images/0707_guide_b-side_modglutham.jpg

    How effective are good mornings and which one would work better? Wondering if good mornings are a good option or could be used to strengthen until I can do a body weight Ghetto GHR...

    I've got to attempt those GHR again - been ages and only doing SL-DL for hammies right now.

    I'd be curious at my age now if even enough padding on knees and achilles makes it doable, my achilles are screaming at me just looking at that picture.
This discussion has been closed.

Categories