Hamstrings

[boxcar]

I have only been doing leg curls for both pump and strength purposes.
I have (like most) very strong quads, but weak hams.

Any suggestions for hamstring movements that wouldnt put high amounts of strain on the lower back.

 

[Padre]

I've been seeing a difference in my hams from adding leg presses with feet high and close together lately. I really feel it in the upper hams w that movement.

 

[boxcar]

I've been seeing a difference in my hams from adding leg presses with feet high and close together lately. I really feel it in the upper hams w that movement.

how far down do you go when you press? I don't care for leg press, anything past breaking my knees fucks up my back.

 

[Padre]

how far down do you go when you press? I don't care for leg press, anything past breaking my knees fucks up my back.

Well I am conscious of my depth on the descent because my glutes are big enough and don't need anymore growth. But I feel that u can just use almost a full range of motion w that foot placement because your body won't allow u to go too deep in that position. Or at least my gym's leg press won't.

 

[Padre]

Another one I've been doing on leg day is what I call "kettle bell leans". I'll stand on one foot. Bend over and grab a 44lb kettle. Basically do a stiff legged dead on one leg w a kettle. Works for me and my hams are slowly catching up w my quads. I understand your struggle, man. I'm quad n glute dominant.

 

[Ozzy619]

I have only been doing leg curls for both pump and strength purposes.
I have (like most) very strong quads, but weak hams.

Any suggestions for hamstring movements that wouldnt put high amounts of strain on the lower back.

Thats a tough dude, not putting weight on the lower back. The only thing I can think of are cable kick backs or if you have a kick back machine. It will focus alot on the glutes but hams as well. If you keep your back straight you can do glute ham raises. I dont think you can get your hams to the next level if you cant deadlift.

 

[hotdog23]

Lunges and deep step ups. Back hyper extension. Leg curls. And SLDL should get you there. Depends how bad your back is. A weigh belt with the lunges if you can't do compressive spinal forces. Get creative. Dealing with ham strain now, get them strong.

Do you have anterior pelvic tilt?

 

[weighted chinup]

Leg curls alone are not sufficient to fully train your hamstrings imo, you need to also use a hip extension movement / compound. This will have benefits towards your overall performance too. Training hip flexors / hip flexion is very important.

Romanian Deadlifts are my favorite movement for this purpose. I would say Weighted Hyperextensions are interchangeable with RDL's too. I've always performed either one or the other and NEVER had any lower back issues.

 

[Xlgx]

Laying and sitting leg curls. According to the infamous Charles poliquin these are two staple exercises that should always be done for hams. He suggests going heavy. 5-10 sets for 6-8 reps. It's what I follow.

 

[boxcar]

Lunges and deep step ups. Back hyper extension. Leg curls. And SLDL should get you there. Depends how bad your back is. A weigh belt with the lunges if you can't do compressive spinal forces. Get creative. Dealing with ham strain now, get them strong.

Do you have anterior pelvic tilt?

I do. I have been working on it, but nothing major.

I've been stretching out my lower back and spine. (static stretching, hanging one armed)
I have been trying to strengthen my core as well with frog crunches and planks.
I have also been doing "camel, cat" spine movements....but isn't helping.

 

[boxcar]

Lunges and deep step ups. Back hyper extension. Leg curls. And SLDL should get you there. Depends how bad your back is. A weigh belt with the lunges if you can't do compressive spinal forces. Get creative. Dealing with ham strain now, get them strong.

Do you have anterior pelvic tilt?

SLDL?

 

[boxcar]

Leg curls alone are not sufficient to fully train your hamstrings imo, you need to also use a hip extension movement / compound. This will have benefits towards your overall performance too. Training hip flexors / hip flexion is very important.

Romanian Deadlifts are my favorite movement for this purpose. I would say Weighted Hyperextensions are interchangeable with RDL's too. I've always performed either one or the other and NEVER had any lower back issues.

I used to do sumo for the longest time, but gave up because even that shit was blowing out my back. I'm now doing conventional with weight i'd rather not say =/

Now, from my small knowledge, are Romanian and stifflegged DL the same thing?

 

[hotdog23]

SLDL?

Single leg DL. I use dumbells. Great for stability too

 

[B Easy]

I have always had very quad dominant legs, and pretty flay hamstrings. I started doing barbell hip thrusts using a bench cuz my buddy said it was great for glutes, but man it is also great for the hammies. I've been going heavy and hitting in the 8 rep range, and over the last few months I've noticed more fullness in my hams. It's a great exercise for the ham-glute tie in, and my deadlift has really gone up as a result too. Try it out at least once and see how it hits you.