The hamstrings are often worked almost as an afterthought, yet they're incredibly important for a balanced physique as well as overall power and strength development.
The Nordic Curl (also known as a Bodyweight Leg Curl) is a KILLER hamstring flexion exercise. This version gives you assistance out of the bottom AND extra resistance at the top, to better match the strength curve of the exercise.
Stretching is important, especially for the hamstrings, yet how many of us actually do it enough? This unique hamstring stretch uses a band to make hamstring stretching more efficient and more effective.
This version of the Stiff-Legged Deadlift is going to target the adductors with a wide "split" position as you're doing a dumbbell Stiff-Legged Deadlift type of movement. This hits the glutes strongly as well.
This is an excellent "finisher" and/or "wake up" exercise for your hamstrings. It's not going to build mass, but it will help fully activate just about every muscle fiber you've got in your hams, similar to a concentration curl for your biceps.
This is one of my favorite exercises for targeting the posterior chain, specifically the hamstrings, glutes and lower back. It's all about power and strength development.
This setup cue that will literally FORCE your lower back into the perfect position for performing the Stiff-Legged Deadlift. This will protect your lower back AND help you put greater stretch on the hamstrings at the start of the movement.
If you train at home and don't have a leg curl machine to hit the knee flexion aspect of your hamstrings, this is going to be a great option for you. It's going to give you an incredible hamstring contraction.
This is a great hamstring exercise for when you don't have access to a leg curl machine. It combines not only the knee flexion function of the hamstrings (aka bringing your heel to your butt) but how you perform this particular exercise also incorporates the hip extension function of the hamstrings.
The hip extension function of the hamstrings and glutes are worked VERY strongly with this unique method of resistance. It perfectly targets the area where the hamstrings tie in to the lower aspect of the glutes.
If you train at home and don't have a leg curl machine for training the hamstrings with knee flexion, this bodyweight exercise is exactly what you need. It targets the peak contraction of the hamstrings strongly.
It's like the 12 Days of Christmas with AWESOME training instead of birds...
Flying in the face of conventional wisdom, he’s known around the world as the "Mad Scientist of Muscle” for a reason.
An expert in kinesiology, physiology and anatomy, Nick helps people just like YOU create the body you want, especially when nothing else seems to do the trick.
