A few hamstring exercises to chose from:
Lying Leg Curls
Seated Leg Curls
Stiff Leg Dead Lift
Dumbbell Leg Curls
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Works: Hamstrings How to do it: Lie face down on the machine. Hook your feet under the pads. Hold the handles underneath the board for support. Start curling your legs with a controlled movement till you reach your gluts or your maximum range of motion. Lower the weight back with the same controlled movement. You will experience a better contraction if you keep your knees squeezed together all the time.
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Works: Hamstrings How to do it: Sit at the machine. Place your feet on the pads. Secure your thighs with the securing mechanism. Hold the handles. Start curling your legs till you reach the maximal range of motion for the machine. Stop there for a moment and return the weights back with a controlled movement.
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Works: Hamstrings How to do it: Stand straight with a bar in your hands. Your feet should be at shoulder width, your grip – a bit wider than your shoulders. Begin lowering the weight while keeping your spine straight at all times. Your legs should be almost locked in the knees. When you reach the low position start going back up while still maintaining your back straight and your legs stiff. You must use only the hamstrings and the lower back to bring the bar back up. Be careful not to overstretch on the way down, as this will put your lower back vertebras in a vulnerable position.
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Works: Hamstrings How to do it: You will need a partner for this exercise. Lie on a bench face down. Hold the board of the bench for support. Your kneecaps should be just off the edge of the bench. Curl your legs up and ask your partner to place a dumbbell between your feet. Hold the dumbbell in position by squeezing your feet together. Start lowering the weight while your toes point out at all times. This ensures you will not drop the dumbbell once you extend your legs completely. When you reach the point where your legs are extended begin curling back up to starting position. Keep your knees squeezed together throughout the range of motion. That will ensure a better contraction. |
