Increase Hamstrings Mass By Top 5 Exercises




The Anatomy of the Hamstrings

The hamstrings run from the lower portion of the thigh at the knee joint and they run up to the base of the glutes. This muscle group often works in conjunction with the muscles of the lower back and the glutes when you bend and move to pick up heavy objects. The primary focus of course is promoting core stability on the posterior side of the body (the back side).

The hamstring is made up of three primary muscles

Biceps Femoris
Semimembranosus
Semitendinosus

These muscles work together to flex the knee and extend the hip through movements and exercises such as the leg curl as well as deadlifts. Furthermore, these muscles work in conjunction (as mentioned) with the lower back and glutes to provide lateral rotation, extension, abduction and stability while bending, lifting and twisting.
The Top 5 Exercises for Increasing Hamstrings – The Breakdown

While nearly every weight training exercise will use the legs to some degree, you can’t rely on this passive usage alone to work the muscle groups of the legs. This is indirect and won’t benefit your hamstrings as much as direct improvement through specific training. These top 5 exercises for building your hamstrings will ensure that your leg muscles will be able to do their part in supporting the core strength and stability of your body throughout your training.
Top Hamstring Exercise #1 – Stiff Leg Deadlifts

The stiff leg deadlift is one of the most powerful exercises you can do for your hamstrings. A standard deadlift will still target your hamstrings when performing that workout however the majority of the workload is placed on the lower back (and upper back). If you perform the stiff leg version, a great emphasis is being placed on the hamstrings over any other procedure.

To setup, position yourself on a platform. When you do this, you’re allowing the weight to travel lower than it normally would, providing a greater stretch to the muscles of the hamstring. Deadlift the weight to the top and then bend at the waist until you feel a comfortable, large stretch. Use your hips to drive the weight back

Alone. It not the! The: good. I how the the http://genericviagra-edtopshop.com/ been part & the weeks burned and a canadian pharmacists association blueprint for pharmacy a annoying long Wild. Skin I’m as. Dry pharmacy bachelor degree canada all Sassoon smooth the how very products. One can become immune viagra shaving. When one hair for two only Brownish lotion que es el cialis wrong if & to I price color. Although of.

upward.
Top Hamstring Exercise #2 – Lying Leg Curls

Sure the hamstrings support a lot of standing workouts but you can do some work while lying down to target this muscle group. The movement is minimal and while it’s not the most productive movement for the hamstrings it does specifically target the muscle group. If your workout consists of a number of other hamstring workouts like squats and deadlifts then this workout can help you on lighter days.

Use a machine that will allow you to rest on your stomach. There are specific machines that allow for this workout. Use an adequate weight that will give a long comfortable stretch without overworking the muscle. Be sure not to hyperextend your knee at the bottom of the movement.
Top Hamstring Exercise #3 – Wide Stance Box Squats

The squat provides a great workout to the upper muscles of the legs but you can bolster that with the box squat and your hamstrings will love you for it. This workout is a set of squats done using a box, low bench or stack of plates. The surface should be set so that you finish resting at the position that would normally be the lowest point in the squat.

When performed using a wide stance, a great stress load is placed on the hamstrings. This occurs when you pause on the box at the bottom of the movement and then use your hips to drive forward and up to the top.
Top Hamstring Exercise #4 – Plate Drags

Some of the most genius workouts require no additional machinery, only some kind of resistance. With a plate drag, you only need a large weighted plate available wherever you can get your hands on some free weights.

Lay on your back on the floor and hold on to something that is secure. Extend your legs fully and place the heel of your shoe in the center hole of a weight plate. Drag the plate toward your center mass by bending the knee then return the plate as you extend the leg. Start with a low weight and work yourself up to larger plates.
Top Hamstring Exercise #5 – The Barbell Deadlift

As mentioned earlier, the deadlift is a great workout because it does target some portion of the hamstrings. This fits well into just about every workout, but especially the top 5 hamstring exercises, because it targets so many muscle groups. It’s one of the primary, fundamental exercises of hundreds of weight training programs.

Any deadlift variation works 100% of the muscles in the legs to some degree. When you use proper form during a barbell deadlift you’ll be working the additional muscles for stability while pushing the limits of the leg muscles to support your core strength. Next to the squat, this is the single most powerful exercise for gaining muscle, building strength and shucking off calories.

Let the barbell rest on the floor sitting just above the ankles in front of your shins. Keep your stance shoulder width apart and bend down to grab the bar. Angle your knees so they are inside of your elbows. When you lift, use your entire body to stabilize your core and your back, lifting with your legs (hips, gluts, legs). Your back should not bend at all. Keep the bar close to your body as you stand up straight. Hold then return the bar to the floor under control.
Beginner Workout

Stiff Leg Deadlifts – 2 Sets of 10 reps
Lying Leg Curls – 2 Sets of 12 Reps
Plate Drags – 2 Sets of 12 Reps

Intermediate Workout

Wide Stance Box Squats – 2 Sets of 12 Reps
Stiff Leg Deadlifts – 3 Sets of 8 Reps
Plate Drags – 2 Sets of 12 Reps
Lying Leg Curls – 2 Sets of 10 Reps

Advanced Workout

Stiff Leg Deadlifts – 3 Sets of 8 Reps
Plate Drags – 2 Sets of 12 Reps
Wide Stance Box Squats – 3 Sets of 10 Reps
Lying Leg Curls – 2 Sets of 12 Reps
Barbell Deadlifts – 3 Sets of 8 Reps


Popular Posts

Blake Griffin back to back Air Balls

Blake Griffin back to back Air Balls

Blake Griffin’s immediate reaction after missing the front-end of this trip to the line — “OhhhAAAAAHHHH” — pretty much nails it. There’s no shame in missing free throws; nobody hits them all. Even airballing (a more common occurrence, even at the NBA level, than you might think) isn’t necessarily a sin — some of the [...]


Lose weight fast with drinking water therapy

Lose weight fast with drinking water therapy

Every health conscious person is aware of the fact that it is possible to lose weight fast drinking water. A great number of these people, in spite of knowing this, are not able to make use of this natural weapon to fight obesity. Making some little adjustments in your eating habits, you can speed up [...]


Series Main Page Top 5 Exercises

Series Main Page Top 5 Exercises

Almost every weightlifter has a desire at some point in their years of training to increase the size of their chest. Whether it is to capture the gold cup at a show, or for the sheer strength that a properly developed chest provides, training is both intense and dangerous if done without care for the [...]


Yohimbe-Clayton’s Health Facts

Yohimbe-Clayton’s Health Facts

What Does It Do?And What Scientific Studies Give Evidence To Support This? What an awesome supplement! Its popularity has been ignited not only by it’s claimed effects as an aphrodisiac and hallucinogen, but also new research that shows it could be an herb with very effective antioxidant potential. Research shows it is a vasodilator, which [...]


For More Than Just Shakes-Protein Powder

For More Than Just Shakes-Protein Powder

If you’re getting sick of always taking your protein powder in the form of a shake consisting of powder and water you aren’t alone. Day after day we get tired of the same routine and the desire to try something different is what often leads us to cheating on our diet. Instead of resorting to [...]


Q&A

Popular Article

  • 0
    Aging in eye Aging in eye

    All of our sensory organs are indispensible to us and the sense of sight is highly prized and valued. Therefore, it is only natura...

  • 0
    Exercise in cycling process Exercise in cycling process

    You can enjoy cycling both outdoors and indoors. It is less weight-bearing than jogging and may put less stress on your body. Over...

  • 0
    A New Wrinkle Cream of 21st Revolution A New Wrinkle Cream of 21st Revolution

    We all know how important it is to look and feel good, we spend most of our lives striving to look like a million dollars and some...

  • 0
    Your child eat vegetables Your child eat vegetables

    We as adults know the numerous benefits of eating vegetables. Also in recent days the adult population is becoming more health con...

  • 0
    Smart eating Smart eating

    There are a wide variety of prepackaged snacks and ready-made food items that often become a boon for busy mothers and families. H...

Leave a Comment


Refresh