How To Boost Your Hamstrings


One of the worst things you can do to your body is to forget about certain parts of it. One muscle group that gets ignored quite often are the hamstrings, the cluster of three muscles that go along the back side of your thighs. If we were to be simplistic in explaining why people forget about the hamstrings, we would say it is because they are out of sight most of the time.

Not strengthening your hamstrings is a gigantic mistake, especially if you are serious about your workouts and if you are very physically active. It is estimated that a whopping 25 percent of all athletic injuries involve hamstrings. In addition to suffering injuries to your hamstrings, not strengthening these muscles can also lead to knee injuries. So, how do you boost your hamstrings and ensure they are part of the perfect 3:2 ratio with the quadriceps when it comes to strength?

One thing that most people have to do once they realize the importance of hamstring workout is to actually change their entire workout regimen. For most people, hamstring workouts come at the very end of workouts when they are exhausted and they cannot wait for the workout to end. As we all know, getting a decent workout like that is very difficult.

Instead, why not flip your workouts for some time, getting your hamstrings worked out early on? This will have amazing benefits for your rear thigh strength. You could also schedule your hamstring workouts for the day after your rest day.

Another way to boost your hamstring workouts is to modify your squats so as to produce a more noticeable strain on these muscles. For instance, it is a well-known fact that deeper squats activate hamstrings more pronouncedly, giving them a better workout. Another way to add to the strain put on the hamstrings while doing squats is to slow them down. The increased need for stabilizing your knee joint will further work out your hams.

2Another type of workout that you are going to want to load up on are the leg curls, such as the seated leg curl, the standing leg curl and the Russian leg curl. A number of studies have shown that different types of curls activate different individual muscles of the hamstring (there are three) and put a different type of strain on those muscles. It is actually very important to rotate between these various types of curls to ensure that your hams get the best workout possible.

Since hamstrings are actually attached above the hips, you will want to add routines that involve the bending over at the hip, like for example the Romanian deadlift. It is important not to mistake Romanian deadlifts with stiff-legged deadlifts here. With the Romanians, the bar is near your legs and you do not round your back. Finally, with the Romanians, you do not go past the middle thigh when descending.

If you are looking to boost your hamstrings quickly, you will need to embrace training to failure. Of course, you are not going to take every set to the failure point, but you can do one or two sets to the point where you cannot do another rep with good form. You will want to make sure that you know how to take it to the limit with these, but it will more than pay off.

Many people who wish to quickly strengthen their hamstrings decide to do ham training more than just once a week. If you choose to do so, it is essential that you do not repeat the same workout over and over again. Once a week you go for different curl exercises and once a week you go with Romanian deadlifts. It is all about variety.

It should also be pointed out that your quad workouts might be affected by your hamstring workouts. For instance, if you want to throw in a quad workout between the two weekly ham workouts, make sure you have 48 hours between each of them. Another great idea is to do the quads and the hams in the same day. Finally, make sure that you stretch your hamstrings after your workouts. This is something that is important for every muscle, but with hamstrings, this is absolutely essential.

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