Help "ham workout" sucks

[thx9000]

I decided to do hamstrings on their own day for a few weeks. I have discovered that I don't know too much about targeting hams. I do deads (stiff legged) and don't really feel it in my hams. I do leg curls and then I finish with extensions. All I appear to be doing is making my back sore the next day. Any suggestions?

 

[jeremys]

lying leg curl, glute/ham raise

 

[thx9000]

lying leg curl, glute/ham raise

Yeah, I wanted to add those but we dont have the appropriate machine where I workout. At least, that is, if this is what is needed:

http://www.exrx.net/WeightExercises/Hamstrings/BBGluteHamRaise.html

Thanks and BTW, awesome stats for 15yo...

 

[backlash79]

for my ham day ii've been doing
3 sets lying db curls,
3 sets Stiff legged
2 sets one legged leg curls to really burn them out. .


works well for me

 

[rippedtrojan]

when doing stiff leg deads, one thing most people forget to do is tighten their glutes. i'm not talking about squeezing them as hard as you can, because, after all, this is not a glute exercise. squeeze your glutes through the whole range of motion. this activates your hams, so they do more of the pulling instead of your back. next time you do stiff leg deads remember to do this, and i'm sure you will feel a difference.

 

[JDarty6173]

For me nothing works better than glute ham raises...I use Bands behind my neck for extra resistance.....

 

[thx9000]

when doing stiff leg deads, one thing most people forget to do is tighten their glutes.

I'll give that a shot. I am definitely not feeling this in my hams, basically I feel it in my back and at the bottom of the rep I feel my hams getting streached.

 

[louden_swain]

for my ham day ii've been doing
3 sets lying db curls,
3 sets Stiff legged
2 sets one legged leg curls to really burn them out. .


works well for me

Excellent workout! Plus, its a killer.

 

[Lumberg]

Yeah with the SLDLs it's all about focusing and contracting the backs of your legs. If you just do them they won't work the hams that well at all.

Once you do it right, you will know it the next day.

JC

 

[the People's Champ]

I haven't done any direct ham exercises, but I feel that deads and box squats have brought out my hams significantly. also, atf squats...