Hamstring exercise

HypertrophyCoach Joe Bennett Forums Training Hamstring exercise

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  • #17313
    Nik Savic
    Participant

    Hello team. I am looking for suggestions or opinions for second hamstrings exercise (currently doing PPL split) as my gym doesnt have Lying leg curl. Primary exercise for hams is Seated Leg Curl and I was trying with RDLs as other movement but my lower back is pretty sore even few days after, as I am already doing Rack Pulls on Pull day and BB Back Squat on Leg Day. So I would like to avoid spinal loading.

    #17347
    Anonymous
    Inactive

    Hello team. I am looking for suggestions or opinions for second hamstrings exercise (currently doing PPL split) as my gym doesnt have Lying leg curl. Primary exercise for hams is Seated Leg Curl and I was trying with RDLs as other movement but my lower back is pretty sore even few days after, as I am already doing Rack Pulls on Pull day and BB Back Squat on Leg Day. So I would like to avoid spinal loading.

     

    A couple of exercises that came to mind: GHR, dumbbell hamstring curls and one legged RDL with a dumbbell. The last one is going to load the spine to some degree but much less than a barbell would.

    #17353
    BryceBahm
    Participant

    Just be aware of the hamstrings primary function. Knee flexing and hip extending. This will help you come to a decision on what application would fit best.

    Split squats can be acceptable. Hip extensions in the hyper bench is an option. These work the hip extending function and load it.

    With the knee flexing, you will just have to settle for less than ideal applications such as slider ham curls in the floor or DB ham curls. GHR ham curls are fine, but are extremely unstable and extremely challenging for most.

    #17361
    Nik Savic
    Participant

    Thanks for response guys. These are some decent options.
    What do you think about using leg extension machine as a standing single leg curl?
    Or banding DB Leg Curl to add resistance in shortened position?

    #17362
    Anonymous
    Inactive

    I’ve seen both done and both can be viable options. As far as banded hammy curl goes, personally I’d do it either with a band or dumbbell not both.

    #17393
    BryceBahm
    Participant

    The bracing for standing ham curls in the leg extension would be Lower than par at best. Also alignment will be an issue. Matching the hinge of your knee to the hinge of the machine could be problematic. Machine profile may also be an issue depending on the machine.

    Banded leg curls are more of an inconvenience for me than anything.

    #17461
    Joe
    Keymaster

    Hello team. I am looking for suggestions or opinions for second hamstrings exercise (currently doing PPL split) as my gym doesnt have Lying leg curl. Primary exercise for hams is Seated Leg Curl and I was trying with RDLs as other movement but my lower back is pretty sore even few days after, as I am already doing Rack Pulls on Pull day and BB Back Squat on Leg Day. So I would like to avoid spinal loading.

    If it were me, I’d just do more working sets on the seated. If you feel you need more volume. You don’t really NEED to load the shortened range anyway

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