Hamstring substitution

HypertrophyCoach Joe Bennett Forums Training Hamstring substitution

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  • #15325

    Hey guys,

    Quick question, with regards to the seated hamstring machine, my gym doesn’t have the one you always use with the bracing above the knee, what can I use as a substitute? The only one we do have is bracing below the knee (see attachment). I’m currently focusing on hamstrings as a weak point.

    #15349
    Chris Sexton
    Participant

    Leading off of the above question – I’m in an opposing position, where the gym doesn’t provide a lying leg curl.

    What are some exercise substitutions you’d generally recommend that would allow hip extension and knee flexion, to challenge the fully shortened position of the hamstring?

    I was thinking possibly a counter balanced GHD where I extend the counter weight in my hands at the full contraction portion of the exercise, but imagine my delts possibly exhausting before my hamstrings.

    #15381
    Joe
    Keymaster

    1) don’t worry about loading this range, I think going to this position, even unloaded is “adequate” as it’s probably the worst position for force production. So you’re not gonna grow much muscle there anyway 2) if you want to train it anyway- you can do single leg stuff with cables and ankle cuffs easily enough – or look at two of the options I’ve posted in my “MILF Maker” program. Sliders, roller or even stability ball leg curls are fin options for at least getting some kid there

    #15382
    Joe
    Keymaster

    Leading off of the above question – I’m in an opposing position, where the gym doesn’t provide a lying leg curl.

    What are some exercise substitutions you’d generally recommend that would allow hip extension and knee flexion, to challenge the fully shortened position of the hamstring?

    I was thinking possibly a counter balanced GHD where I extend the counter weight in my hands at the full contraction portion of the exercise, but imagine my delts possibly exhausting before my hamstrings.

    1) don’t worry about loading this range, I think going to this position, even unloaded is “adequate” as it’s probably the worst position for force production. So you’re not gonna grow much muscle there anyway 2) if you want to train it anyway- you can do single leg stuff with cables and ankle cuffs easily enough – or look at two of the options I’ve posted in my “MILF Maker” program. Sliders, roller or even stability ball leg curls are fin options for at least getting some load there

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