Hamstrings

Stiff Leg Deadlifts

Difficulty: Intermediate

  1. Stand with a barbell at your shins with your feet shoulder width apart.
  2. Bend forward at your hips and keep your knees as fully extended as possible.
  3. Grab the barbell and then extend your hips while maintaining a straight back.
  4. From the standing position, lower the weight in a controlled manner.
  5. You can either lower the weight to the floor or before you touch the floor, depending on your mobility.

Machine Hamstring Curl

Difficulty: Beginner

  1. Lay down on the machine, placing your legs beneath the padded lever. Position your legs so that the padded lever is below your calve muscles.
  2. Support yourself by grabbing the side handles of the machine, and slowly raise the weight with your legs, toes pointed straight.
  3. Pause at the apex of the motion, then slowly return to starting position.

Low Bar Good Morning

Difficulty: Advanced

  1. Place the bar between your traps and rear delts. Pull your shoulder blades back to give the bar a shelf to sit on.
  2. Push your hips back until you feel a stretch in your hamstrings. This means you're nearing the end of your Range of Motion with out rounding your spine.
  3. When you feel the stretch push your hips forward until you'e in a standing position.

Nordic Hamstring Curl

Difficulty: Advanced

  1. Go to your knees and ask someone to hold your ankles.
  2. Put your hands in front of you
  3. With a slight bend in your knees slowly bring your body to the ground (slower is better)
  4. Push up and reset to the starting position.