ADVANCED LEG WORKOUTS(HAMSTRINGS)

Few don't give importance to the hamstrings group. But it's a big mistake because they have the potential to be one of the most powerful muscles in our body. An effective hamstring exercise is essential to prevent sport injuries and balance up the quad muscles. Build your hamstrings for the stable legs. Make your leg a complete one by doing hamstring workouts.

ADVANCED HAMSTRING WORKOUTS:

1.  Barbell squat:

Barbell squat

• The squat involves lowering yourself to the floor without bending at the lower back. Instead you use your legs to lower your body, keeping your spine in a neutral position. Stand with your feet hip-width apart. 
• Press your hip back and bend your knees. Continue lowering until your knees are at a 90° bend. Pause for a count and then push through your heels, extending your knees and hips.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

2. Bulgarian split squat:

Bulgarian split squat

• Stand upright about 2-3 feet in front of a bench, with a dumbbell held in each hand. Extend your right foot backward and rest the top of your foot on the bench.
• Keep your back straight and your head held up as you slowly bend your left leg and lower yourself into a lunge position. Stop lowering yourself when your left thigh is roughly parallel to the floor.
• Slowly press yourself back up until your left leg is straight once again and repeat. Remember to switch legs and give your other leg a workout as well.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

3. Dead lift:

Barbell dead lift

• Your stance is about shoulder width apart with your feet pointed ahead slightly out. You should now lower your butt until your quads are roughly parallel to the floor. The bar should be just ahead of your shins.
• Now grip the barbell with both hands so that your grip is spaced slightly  outside your legs. With a lumbar arch in your back push with your legs and lift with your back simultaneously so that the bar clears your knees and comes to rest at your hip. Your shoulders and knees should be straight during the entire attempt.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

4. Dumbbell dead lift:

Dumbbell dead lift

• Squat down and grip a heavy dumbbell in each hand on the floor.
• Using your legs extend up and lift the weight. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

5. Unilateral dead lift:

Unilateral dead lift

• Stand up straight  and bend one leg behind you with dumbbell in the opposite hand to the leg you bend. Your bent leg should be parallel to the floor.
• Bend your standing leg and lower yourself slightly forward until your back leg slightly touches the floor. Slowly return to the starting position and repeat on the other leg.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

5. Seated leg curl:

Seated leg curl

• Take you position in the seated leg curl machine with your legs straight, ankles resting on the roller pad as given in the first part of the image. Lower the leg resting over your thighs to secure them. Grasp the handles provided on each side.
• Inhale and bend your knees to move the roller pad downward. Exhale as you complete the movement. Repeat this and complete the set.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

6. Standing leg curl:

Standing leg curl

• Take your position in front of the machine supporting your body with help of your hands. Attach a cuff to the end of the cable running through the low pulley.
• Fasten the cuff around your ankle. Bend your knee at 90°, hold on for a second. Bring your leg back. Repeat this procedures till you end in failure.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

7. Leg curl:

Leg curl

• To perform this workout lye prone on the bench attached to the machine. Hook both the legs underneath the roller pad. Hold the handles for support.
• Press your lower legs to form  90° bent knee. Hold on a second and return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

8. One-legged curl:

One-legged curl

• When you advance you can add this exercise skipping leg-curl.This exercise is similar to the normal leg curl exercise, the only difference is you use only one leg at a time to lift the pad. 
• Lye prone on the bench, both leg hooked to the roller pad. In correct position raise one of your leg to form 90° between the calf and hamstring. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

9. Dumbbell leg curl:

Dumbbell leg curl

• Lie prone on the bench, whole body extended. With dumbbell placed in between your legs, raise the legs to form 90° between the calves and the hamstrings section.
• The angle between your body and lower leg should be 90°. So don't stop at >90°, also don't go <90°. Then come back to original position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

Try to rotate the workout each week for example,

Week-1: Leg curl.
Week-2: One-legged curl.
Week-3: Dumbbell leg curl.
Week-4: Standing leg curl.

Don't do all the workout at same day. Your muscle will improve only if you bring a change to regular workout structure. Similarly apply this to all the workouts.

10. Lying hip extension:

Lying hip extension

• Lye on the floor with one leg bent and foot placed on the floor, other leg raised in air almost 60° to the floor, knees slightly bent, hands on the floor for the support and head facing the ceiling.
• With help of your hands and foot placed on the floor, raise the butt as much as you can and hold on for a second. Slowly lower your body to the starting position and repeat. Repeat the same for other leg. 

Frequency  :3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

11. One arm side dead lift:

One arm side dead lift

• Stand besides a barbell placed on the floor.
• Grasp the bar with an overhand grip from the center.
• Crouching down as if you were performing a squat, bend down so your thighs are parallel to the floor.
• Extend your legs slowly as you straighten your body up, drawing in your abs as you rise.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

11. One-legged cable kick back:

Cable kick backs

• Attach a cuff to the end of the cable running through the low pulley. Fasten the cuff around your ankle. Stand in front of the weight stack and grasp the edge of the machine for support.
• Tilt your pelvis forward and bring your leg back. Come back to the starting position and repeat. 

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

12. Lying hip abduction:

Lying hip abduction

• Lye on your side in the floor with one  hand under your head, other hand holding your abdomen. Raise one of your leg side way as much as you can with other leg on the floor, knees slightly bent. 
• Hold on for a second and return to the starting position and repeat. Do not touch the floor when you return.Do the same for the other leg after completing. 

Frequency  :3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

13. Good morning:

Barbell good morning

• This is a very effective hamstring workout. Hold a barbell with an overhand grip so that it rests on your upper back and not on your neck. Set your feet at shoulder-width apart and knees slightly bent while keeping forward using your back straight.
• Gradually bend forward using your hip to lower your chest while maintaining the natural arch in your lower back. Keep your head up and maintain about the same angle of your knees.
• Lift your upper body to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure. 

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