In the early days of bodybuilding, hamstrings were almost ignored by bodybuilders. They did their leg curls and had secondary effects from squats and deadlifts. But for the most part, hamstrings weren’t very high on the priority list for bodybuilders. Athletes ignored them, as did judges. They were simply the back of the leg, nothing more.

Today’s judging standards, just like today’s physiques, have evolved. Today you see the genetic freaks as well as hardworking average bodybuilders, with bulging hamstrings, etched with detail. The muscle group used to be a bonus. Now, it is absolutely essential to have fairly developed hamstrings in order to place well at regional or national shows.

The hamstrings, or leg biceps, are the muscle group that connects the glutes to the kneecap. They conduct the function of bringing the heel up to the rear end, and provide a counter-balance to the more powerful quadriceps. Having developed hamstrings are functionally important because they help prevent injuries to the quads which can occur due to imbalances, in any activity from squats to cardio to just plain walking.

There are four main exercises which train the hamstrings, and all should be completed each month as part of a well-balanced leg routine. These four movements are lying leg curls, seated leg curls, stiff-leg deadlifts, and standing one-leg curls. Most hamstring workouts should use the key movement of lying leg curls, which are the primary movement for growing leg bicep mass.

Lagging hamstrings should be trained first on leg day (before quadriceps, or front thigh). Or they can be given their own day so you are the most fresh and able to give them the most work without holding anything back for the next body part. Some bodybuilders also train quads in their morning workout, and hamstrings in their afternoon/evening workout.

Hamstrings are a small, basic muscle group. You don’t need to utilize a wide variety of movements or set/rep ranges to adequately train them. Hamstrings simply require consistent, basic, heavy training using the right exercises and proper form, in order to grow.