The Pumping Station Exercise Guides

Weight Lifting Hamstring Exercises


Barbell Lunge

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps,Calves,Glutes
Equipment: Barbell
Mechanics Type: Compound

Tips: Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! Can also be done with dumbbells in each hand instead of using a barbell.

 


Dumbbell Lunges

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps,Calves
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position!

 


Flutter Kicks

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps
Equipment: BodyOnly
Mechanics Type: Compound

Tips: On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. Lift one leg higher then the other and alternate. Move each leg as though you are doing a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg.

 


Lying Leg Curls

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation

Tips: Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings.

 


Romanian Deadlift

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps,Calves,Glutes
Equipment: Barbell
Mechanics Type: Compound

Tips: Put a barbell in front of you on the ground. Standing on a box if needed, grab the dumbbell with a little wider than shoulder width grip. Bend the knees slightly. The position should be shins vertical, hips back and back straight. Keeping your back completely straight at all times, use your hips to lift the bar. The movement should not be fast but steady and under control. The arms should remain straight. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement. Start with light weights to get used to it and be careful!

 


Seated Leg Curl

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation

Tips: Follow the directions on the seated leg curl machine.

 


Smith Machine Stiff Legged Deadlift

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Lower Back
Equipment: Machine
Mechanics Type: Isolation

Tips: Like the Stiff Legged Deadlift but with a Smith Machine.

 


Standing Leg Curl

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation

Tips: Using a standing leg curl machine, keep your body erect at all times and do not bend over. Using one leg, position the pad so it is at your ankle. Grab the handles with your hands to stabilize yourself. Pull up with your hamstring and go up as far as you can. Do NOT use momentum to swing the weight up. Perform the desired reps and then do the other leg.

 


Stiff-Legged Barbell Deadlift - Hamstrings

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Lower Back,Calves
Equipment: Barbell
Mechanics Type: Compound

Tips: Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floor but do not let plates touch. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells.

 


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