I'm looking for some new hamstring exercises, and I seem to be coming up short. Currently, I use either straight-legged deadlifts, or Romanian deadlifts (doesn't seem to be a huge difference between them.) These work really well, but I'd maybe like a bit more variety.

When I'm at the gym, I use the various machines for hams, and that's okay, but I vastly prefer free-weights movements.

Does anyone know of any free-weights exercises for the hamstrings?

Thank you!

traditional deadlifts work well too. duck style (feet out a bit wider and toes pointing out) also work to target the posterior chain muscles of the lower body. don't overlook the basic squat either!

Thank, KB.

Hmmm, I do the exercises mentioned, (though I haven't done duck-style in a while---that's a good one!) but I tend to think of them as being better for other body parts.

Do you think any of those exercises do enough to isolate the hamstrings? I prefer compound movements, and use them when possible, but with the workout plan I'm using, it has a quads/hams day. It requires 2 hams exercises and 2 quads exercises. I know endless squats variations, and tend to use deadlifts for the chest/back day. Maybe I'll work them into the hams day as well.

If you have a swiss ball, do a hamstring curl on the ball. Lie on your back with your feet on the ball. Raise your hips so your shoulders hips and feet are in a straight line. Now, flex your knees to roll the ball closer to you. You'll really feel it in your hams. If you get really good, you can do single leg curls.

You asked if these were enough to isolate the hams. There is no better way to train glutes and hams than using deadlifts and its variations. They are full body pulling movement!

Correction to my previous post. Duck style deadlifts are heels close together with toes pointed out. Stand on a block or something once you get good at them. These have more emphasis on the quads.

Sumo style deads are feet out wide with toes pointed out. These target the hams and glutes slightly more than the quads. Again, you can stand on a block or something to add more intensity.

Use a snatch grip deadlift to emphasize the upper back muscles and lats. You might use these on back day.

Don't worry about trying to isolate these muscles. With deadlifts (and stiff legged deadlifts), they'll get more than enough stress. Go heavy with low reps preferably and focus on proper technique and safety.

Hi blondie..I mean miss cheekbones.

Deadlifts with the balls of your feet elevated hit you hammies and calves very hard..You can use 2 same size phone books.

I think I remember you saying you are working out at home. If you were in a gym I'd say do some pull throughs. But the good morning is a killer hamstring excercise...killer


265 dead eh?? That is awesome!

Hope you had a great holiday..