If you made a list of muscle groups and asked bodybuilders to rank them based upon their training intensity, what do you think their answers would reveal? Very likely, if they were completely honest, arms and chest would rank near the very top. Abdominals would be up there too, as everyone digs a sexy six pack. As the list descended, you’d see muscle groups like shoulders, quadriceps, lats, traps, forearms, and calves. Then, most likely at the absolute bottom of this list, you’d probably find hamstrings. Ah yes, hamstrings – the muscle group we rarely see and even more rarely train. Hamstrings aren’t a wildly popular muscle group, even among bodybuilders who are judged upon complete development. Bodybuilders tend to toss in a few sets of leg curls at the conclusion of their quadriceps training day, and then move right on to the ever-showing calves. As a result, most bodybuilders have sub-par hamstrings.

You can lecture until you are blue in the face, but let’s be honest – hamstrings are one boring body part to train. The lying leg curl seems to be the de facto training movement for hamstring, and this results in – at the very best – four quick sets of this very boding movement placed in the middle of your leg day. If you find unique and different ways to stimulate your hamstrings, however, you may find it’s much easier to devote the 10 to 12 sets to this body part which will inevitably be required for them to grow. Here are a few interesting hamstring movements you may want to try.

Seated Leg Curl Machine

Most gyms seem to have been adding these, as they allow the trainer to hit the hamstrings without that sometimes awkward feeling of exposure that can come from having your rear end sticking up in the air as you lift. This movement is usually located next to the leg extension machine, and they should be used together. If your gym doesn’t have one, ask the manager to purchase one!

Stiff-Legged Deadlifts

If you keep your knees nearly completely bent while completing deadlifts, you may discover great added benefit from completing your deadlifts in this manner. Your hamstrings will be forced to support the full weight for a fraction of the lift, and as a result you will certainly feel a new level of burn in the hammies you probably have not felt before. Additionally, if you are able to construct a back/hamstring day, you may be able to completely alleviate any overlap soreness in the two muscle groups from this compound movement.

Hip Extension Machine

This multiple-joint movement is also known as the hyperextension machine. If you’ve ever used one, then you know exactly why it’s slated as a hamstring movement. Even though it targets the lower back specifically, it, like the stiff-legged deadlift, works both muscle groups almost equally. Be sure to warm up before using this movement, and do not place it anywhere less than 72 hours after a back training session involving deadlifts. Train slow and methodically, and your hamstrings will begin to grow!

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