Commonly the hamstrings are an overlooked muscle group, and too often bodybuilders have well-developed quads but no hamstring size or definition.
The hamstrings refer to the group of tendons in the posterior thigh, which is contracted by three muscles as pictured:
The hamstrings are responsible for knee flexion and hip extension, two motions required for running fast.
Because hamstrings are built for speed, they are comprised of fast-twitch fibres and will respond optimally to eccentric, heavy, explosive lifting.
As far as exercises go, you can perform either hip dominant or knee dominant movements.
Hip dominant movements include: stiff leg deadlifts, romanian deadlifts, good mornings, low-pulley hip extensions and hip thrusters
Knee dominant movements include: seated leg curls, lying leg curls, sumo squats and glute ham raises.
Mr. Victoria 2013 Eddy Ung trains hamstrings once a week for an hour separately to any other muscle group, and includes much of the theory as discussed above.
His hamstring routine is as follows:
- Stiff leg deadlift; 4 sets of 8-10 reps - Explosive leg curls; 6 sets of 10-12 reps with a narrow stance. Last 2 sets with toes pointed - Hip thruster using the smith machine; 4 sets of 8-10 reps pushing through the heels. Last four reps with 4 second holds at the top of the movement. - Kick backs; 4 sets of 10-12 reps - Isometric leg curl; 4 sets of 8-10. Hold the weight in place at different points of the movement each set
Our Lift Shorts are your perfect companion for performing any leg training as they feature: flexible, moisture absorbent material, built in briefs & are the perfect length
So you can perform those deep squats and lifts without looking like you stole your girlfriends hot pants!
Check out the rest of our gym apparel at www.strongliftwear.com You can also view our Instagram and Facebook pages for product and customer shots of our gym wear.
