By following the 8 tips, your hamstring muscles can be worked out properly:

Lunges
Alternate steps forward and return to centre each time. Bring your back knee within one inch of the floor to target those butt muscles. The added stress placed on the glute muscles due to trying to balance mainly on one leg will build butt muscle and also help build the smaller supporting muscles of the rear. You can do “walking” lunges to add more to this exercise. It will work all of your leg muscles as well as your glute muscle for that full toned leg look.

Next, try the backwards lunges. This is where you step backwards rather that forward like the power lunge.
Start by standing upright, hands on hips and step forward with your right leg as far as possible until your right thigh is as horizontal as you can go, keeping your left leg straight. Then powerfully step back to standing, aiming to get knee up to your chest. Swap legs.

One leg cable kick backs
This exercise is great because it works your butt and your hamstrings at the same time. This exercise is performed using a pulley machine. Attach a small hand attachment to the lower section of a pulley machine. Place one foot through the handle opening of the small hand attachment so that it becomes wrapped around your ankle. Keeping your leg straight, smoothly kick your heel backward about one foot. Hold your leg at the top of this movement for a one-count and repeat with the opposite leg.

Lying Leg curls
This exercise is also called the hamstring curl. Lie on your stomach on the hamstring machine. Lying on your stomach, place the leg curl bar around your ankle area. You may need to adjust your position, depending on where your knees are resting on the pad. Begin by curling the weight upward so as to touch your heels to your butt. Return to the start position in a slow and controlled fashion and repeat. Remember to squeeze that hamstring and butt muscles!

Good mornings
In a standing position, place a barbell across the back of your shoulders as you would for squats. Keeping your legs stiff, bend forward at the waist, with head up, until your upper body is parallel with the floor. Slowly lift your upper body back to the original position.

Romanian dead lift
Start by using a straight barbell; grab the barbell in a wide overhand grip while standing in a shoulder width or narrower stance position. Lower the bar to top of feet by bending at the hips. Keep a slight bend to your knees so you do not over extend your knees. Keep back straight then lower until it is parallel to floor at lowest position. Lift the bar slowly until you are back in the upright position.

Hack squat
Hack squat is a slightly more advanced type of squat variation and will have you holding the barbell just behind your legs. With this exercise, your upper body will tend to lean forward slightly to compensate for the barbell. While needing to move forward slightly in order to move closer to the back of your heel area, you also want to be sure that when you’re doing this squat variation to keep your chin up, facing forward in order to effectively remain balanced.

Hamstring Leg Presses
This exercise is performed like the traditional leg press, except you place your feet halfway up the pad on the leg press machine. While keeping your back pressed against the support and head straight, lower the weight until there is a ninety degree angle. Then raise the weight with your heels. The higher you go, the more targeted your hamstrings are.  Point your toes straight forward and spread your legs shoulder width apart.

Remember, proper training starts with a good warm up and stretch. Working your hamstrings with this 8 Hamstring Strengthening exercise routine will help you complete the sculpting of your firmer and stronger legs. As a reminder, you execute these exercises in 3 sets with repetitions of between 10-12 reps each, depending on your goal. Avoid any unnecessary weight increase and over exertion because an injured hamstring will surely dampen your training sessions.

Fitness Trainer
E:Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com

Let’s talk legs.

In this series, I will be breaking down the different muscle categories that support leg training.   A well-developed set of quads brings an immense amount of power and development to a physique.  Building bigger and stronger quads is the goal of most bodybuilders, and all the top competitors. To me, there is nothing is more exhilarating than a great leg workout. So many people focus on big arms and tend to limit the time they spend on developing proper leg form.

The first muscle group we will address is the quadriceps muscle, our “thigh” muscle. The quadriceps muscle is made up of several smaller muscles. Building up a great leg is not only for cosmetic reasons but to provide full and proper functions such as lifting and lowering heavy objects, walking, running, you get the idea. 

So what do you want?  To get those massive legs or go with the scrawny and skinny ones that you are living with?  And there is nothing worse than that jiggly thigh syndrome.

Squats:

It is one of the best quad exercises and best overall muscle mass developer. There are many variations to the squat exercise so pick choose the ones that are right for you. Taking things slowly is imperative to avoid any possible injury.  Not only is a squat going to target the quad muscles, but it is also going to hit the hamstrings and the glutes. Some squat variations will even work the lower back. And no matter what squat variation you decide to try, they will all give your abs a workout. 

Back squat
Back squat really stimulates the quads and should be performed with the barbell held just across your upper back. Be sure that when you’re doing this you adjust your back position slightly more forward so the weight doesn’t throw you off-balance (so you don’t fall backward).  You can perform this exercise with a barbell or a smith machine.  When using the machine, keep the same form as you would with the barbell, but focus on simply pushing with your quads as you do the movement.Hack squat
Hack squat is a slightly more advanced type of squat variation and will have you holding the barbell just behind your legs. With this exercise, your upper body will tend to lean forward slightly to compensate for the barbell. While needing to move forward slightly in order to move closer to the back of your heel area, you also want to be sure that when you’re doing this squat variation to keep your chin up, facing forward in order to effectively remain balanced.

Dumbbell Split Squats
To perform the split squat place one foot on a bench behind you and use the other leg to squat. You can change the angle and position of your foot to target quads more than hamstrings.
To do this movement with dumbbell, simply set the dumbbells at your sides before you put your foot on the bench. Squat down and pick up the dumbbells to initiate the movement.

Barbell Lunges

Barbell lunge is one of the best overall quad exercises, hamstrings, and glutes. With a weight in each hand, you do the “walking” lunges. Placing one leg forward in the walking motion, where you lower yourself as low as possible, even attempting to touch your knee to the floor. You can also obtain the same results with the squat rack.

Leg Presses
Leg press is one of the best leg builders and overall quad exercises. This allows you to use your hamstrings and glutes as well. Though it as not as targeted for your quads, this provides the potential for using very heavy weights.
With the leg press machine sit with your back and head against the padded support. Place feet on the foot plate about hip width apart, ensuring the heels are flat. The legs should form an angle of about 90 degrees and aligned with your feet. Push the weight up and lower the weight down to your glutes, repeat.  Never lock your knees.  With a few variations in foot positioning you can work your hamstrings at the same time.

There you have it, great tips on building bigger and stronger quads.  I want you to remember that doing the series of repetitions increase or decrease with the weight you are using and the results you want to obtain.  Be sure to take things slowly at first for you want to avoid any sort of injury that will inhibit your progress.

Chris Sine
Fitness Trainer
E:Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com