Commonly the hamstrings are an overlooked muscle group, and too often bodybuilders have well-developed quads but no hamstring size or definition.
The hamstrings refer to the group of tendons in the posterior thigh, which is contracted by three muscles as pictured:
The hamstrings are responsible for knee flexion and hip extension, two motions required for running fast.
Because hamstrings are built for speed, they are comprised of fast-twitch fibres and will respond optimally to eccentric, heavy, explosive lifting.
As far as exercises go, you can perform either hip dominant or knee dominant movements.
Hip dominant movements include: stiff leg deadlifts, romanian deadlifts, good mornings, low-pulley hip extensions and hip thrusters
Knee dominant movements include: seated leg curls, lying leg curls, sumo squats and glute ham raises.
Mr. Victoria 2013 Eddy Ung trains hamstrings once a week for an hour separately to any other muscle group, and includes much of the theory as discussed above.
His hamstring routine is as follows:
- Stiff leg deadlift; 4 sets of 8-10 reps - Explosive leg curls; 6 sets of 10-12 reps with a narrow stance. Last 2 sets with toes pointed - Hip thruster using the smith machine; 4 sets of 8-10 reps pushing through the heels. Last four reps with 4 second holds at the top of the movement. - Kick backs; 4 sets of 10-12 reps - Isometric leg curl; 4 sets of 8-10. Hold the weight in place at different points of the movement each set
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