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Hamstrings Exercises
Exercises
Lying leg curls
Stiff legged dead lifts
Dumbbell stiff legged deadlifts
Lying leg curl
Weight lifting exercise position
1. Lying face down on a leg curl machine, hook your heels under the leg curl pad and grab hold of the handles.
Execution
1. In unison, curl your legs upwards until you cannot go any further. Hold for a second and slowly extend your legs back out.
Do not bounce the weight at the bottom.
Click here to see the Lying Leg Curl illustration
Stiff legged dead lifts
This is an excellent hamstring builder if done properly.Concentrate on form and you'll be well rewarded with well developed hamstrings.
Weight lifting exercise position
1. You can either perform this exercise on a bench or block. Standing on a bench, grab a light barbell and hold in the arms down
position. Keep your back straight and head level.
Execution
1. Keep your knees slightly bent and buttocks out.
2. Slowly bend at the waist while lowering the bar past your knees.
3. You should feel a slight stretch in your hamstrings and glutes.
4. Slowly raise the bar upwards back to the starting position. Remember to squeeze your buttocks and hamstrings on the way up.
5. Always keep your back straight and keep the weight moderate on this exercise.
6. Keep the movement fluent, slow, and controlled.
Click here to see the Stiff Legged Dead Lifts illustration
Dumbbell stiff leg dead lifts
Position for the stiff legged dumbbell deadlift
1. With your feet about shoulder length apart, pick up a pair of dumbbells. The dumbbells should be at your sides with your arms
fully extended downwards.
Execution of the stiff legged dumbbell deadlift
1. Keep your knees slightly bent and buttocks out.
2. Slowly bend at the waist while lowering the dumbbells past your knees.
3. You should feel a slight stretch in your hamstrings and glutes.
4. Slowly raise the bar upwards back to the starting position. Remember to squeeze your buttocks and hamstrings on the way up.
5. Always keep your back straight and keep the weight moderate on this exercise.
6. Keep the movement fluent, slow, and controlled.
Click here to see the Dumbbell Stiff leg Dead Lifts illustration
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