When most bodybuilders and other weight lifters think of training legs, they think of the quadriceps.
It is one of the potentially largest muscle groups in the body, you can easily see them when looking in the mirror, and they are relatively easy to feel when training.
However, you should never neglect the hamstrings.
A fully developed set of hams makes your legs look ridiculously big and full, and it gives you immense strength and power in heavy movements such as squats and deadlifts.
Here are the top 5 exercises you can do to make your own hamstrings bigger and stronger: 1.
Stiff Leg Deadlifts This is arguably the best exercise you can do for you hamstrings.
The normal deadlift definitely still hits the hamstrings, but it places the majority of the stress on the lower and upper back.
The stiff-leg version allows you to directly target your hamstrings with more weight than any other movement.
In addition to the heavy weights that you can use, this movement also lets you get a huge stretch in your hamstrings at the bottom.
Whenever a movement combines heavy weights with a large (but safe) stretch, you've got a major mass-builder for that muscle group.
The best way to perform this exercise is to set yourself up on a narrow platform or stack of plates.
This allows the bar to travel lower than it normally could, letting you get a better stretch in your hamstrings.
Deadlift the weight to the top for the first rep, and then bend at the waist only until you feel a comfortable, but large stretch.
Drive your hips forward and the weight back up to the top.
2.
Lying Leg Curls This is not a very heavy movement, and probably not the most productive for the hamstrings, but it can come in very handy.
If you've already done heavy movements in your legs workout like squats and deadlifts, you need a lighter, less-involved movement like leg curls.
Fortunately, this movement also allows you to get a huge stretch.
Just don't set the pad so that your knees are hyper-extended at the bottom of the movement.
My favorite way to perform this movement is on the machine that allows you to lie on your stomach.
I think this gives the best focus on the hamstrings without having to worry about your body positioning.
Perform several sets of 10-15 reps, and make sure to go to failure each and every time.
3.
Wide Stance Box Squats If you've never tried box squats before, your hamstrings will probably greatly benefit from this exercise.
There are essentially a squat done to a box (or a stack of plates) that is set so that you end up resting at the position that would be your lowest position in the squat.
This movement is excellent for hamstrings, especially when done with a wide stance.
Pausing on the box at the bottom, and then driving your hips forward and up to the top places a great stress on your hamstrings and hips, and is one of the best ways to strengthen and enlarge them.
4.
Sumo Deadlifts Another deadlift variation that can be better for the hamstrings than the conventional deadlift is the sumo deadlift.
Whereas the conventional movement has you place your feet at a narrow stance inside of where your hands grip the bar, the sumo deadlift has you place your feet out much wider than your hands.
This movement is actually very similar to the wide-stance box squat in the way it stresses your hamstrings.
When you get into deadlift position, drive your hips forward and your head back.
You should feel a great amount of tension on your hamstrings, and even on your quads.
5.
Heel Leg Presses This movement can be done with any normal leg press machine.
Instead of placing your whole foot somewhere on the platform, place them high and wide, and allow your toes to actually hang off the edge.
Only the heel portion of your foot should be making contact with the platform.
Once you disengage the safety, lower and press the weight while concentrating on your heels.
Your quads will still be working, but you will feel a much more intense stress on your hamstrings than with a normal leg press movement.
Be sure to use a very full range of motion.