Hamstring Workouts – 3 Rules to enhance Your Size


3 Tips to Build Massive Hamstrings

Video taken from the channel: mountaindog1


3 EXERCISES to Build HUUUUGE HAMSTRINGS!! [Muslcle Building Strength + Size]]

Video taken from the channel: Ron Williams


Daily Hamstring Flexibility Routine for Beginners -NO Equipment

Video taken from the channel: Bob & Brad


Intense 5 Minute At Home Hamstring Workout

Video taken from the channel: Anabolic Aliens


The Most Effective Way to Train HAMSTRINGS | Training Science Explained

Video taken from the channel: Jeff Nippard



Video taken from the channel: Hanna Öberg


The Best Posterior Chain Focused Leg Day (Glutes, Hamstrings, Lower Back)

Video taken from the channel: Jeff Nippard

The only movement is to come from your knee joint, don’t forget that! Rule #3 Go For Volume! Whilst opting for explosive fast rep work on hamstrings it pays to increase the volume. Instead of doing just 3-4 sets, I like to go for 6-10 sets on lying hamstring curls with the lower rep range.

Workouts are usually started with a heavy compound movement, many lower-body compound movements don’t assist trying to build hamstring size and strength. Most lower-body compound lifts emphasise the quads, so start your workout with a deadlift or other hamstring-focused exercises. Related: The 3 Best Hamstrings Exercises That Don’t Use Machines But they do serve a valuable purpose and deserve your undivided attention. Although not the most satisfying and fun type of training to jump into, hamstring training doesn’t have to suck. Think of it as an integral part of your entire lower body program.

The argument for bigger. Reach your right arm past your left foot. Allow your right leg to roll inward as it follows you and turn the hip into the ground as much as you can. Step 3: Plant both your hands on the floor behind your hips and extend your spine, drawing your shoulder blades together and downward—think: “proud chest.”.

Depending on your starting flexibility, you can do this (1) lying on the floor, or (2) or stretching your leg on an elevated surface. Make sure to lean forward from your hips by pushing your butt back while reaching your belly button towards your knee. Do not bend from your spine when trying to reach forward to your toes!Lift the weight as quickly as you can, pause briefly at the top, then lower it to a count of 4 seconds. Get your foot positioning right. “A surefire way to increase your hamstring size is to consider foot position in leg curls,” says Coach Jimmy Smith.

Here are the rule. Hamstring Exercises for Older People. The hamstrings, which are the muscles located on the back of the thighs, help you to rotate your leg, extend your hip and flex and extend your knee. As you age, the hamstring muscles can become weaker and less flexible.

Fortunately, a variety of exercises. To increase the size and strength of you hamstrings, perform your repetitions slowly and use hand weights or resistance bands. Depending on your starting strength, you might be able to use two. Place your feet flat on the floor, sitting your hips low.

Lift one leg, bending your knee and flexing your toes toward your head. Drive your anchor foot into the ground as you press both hips up. Sets 4 Reps 5, 4, 3, 2 Rest 3min.

Why The king of the legs moves works your entire lower body and, when you go really heavy, turns into a whole-body move because it recruits your.

List of related literature:

These exercises include the hurdler’s stretch; the single-leg or double-leg inverted hurdler’s stretch; deep knee bends, lunges, or squats (with or without weights); the standing straight-leg toe touch; the arch or bridge; the standing torso twist (with or without weights); inversion; and the shoulderstand or plow.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

During the dynamic warmup the athlete is to move through a side lunge from right to left then step through and repeat for groin/adductor stretch meant to mimic cutting and change of direction.The athlete should maintain erect posture, avoiding trunk flexion, and maintain knee in line with foot.

“Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult” by S. Brent Brotzman, Robert C. Manske
from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult
by S. Brent Brotzman, Robert C. Manske
Elsevier Health Sciences, 2011

Begin the general warm-up with activities such asjogging, cycling, or ropejumping, then have the subject move on to a dynamic stretching routine consisting of activities that target the lower body (e.g., body-weight squats, squat thrusts, walking lunges, butt kicks, high knees, walking knee tucks).

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

Single straight leg raise-supine, alternate knee bent, raise leg straight up and down, stretching the hamstring in the back of the leg, hold at maximal stretch for 5 seconds, lower with control, switch legs left and right, 10 repetitions each.

“Obstetric and Gynecologic Care in Physical Therapy” by Rebecca Gourley Stephenson, Linda J. O'Connor
from Obstetric and Gynecologic Care in Physical Therapy
by Rebecca Gourley Stephenson, Linda J. O’Connor
Slack, Incorporated, 2000

Finally, chapter 11 includes sport-specific stretching routines.

“Stretching Anatomy” by Arnold G. Nelson, Jouko Kokkonen
from Stretching Anatomy
by Arnold G. Nelson, Jouko Kokkonen
Human Kinetics, 2020

• In step 1, contract the abdominals to create a slight posterior pelvic tilt and prevent the lower back from arching as the hip flexors contract to help support the legs, especially as the knee extensors straighten the legs.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

Exercises for the quadriceps and the hamstring are a must.

“The Art of Sprinting: Techniques for Speed and Performance” by Warren Doscher
from The Art of Sprinting: Techniques for Speed and Performance
by Warren Doscher
McFarland, Incorporated, Publishers, 2009

■ Hamstring/gluteal stretch: Bring the leg forward in a straight line with the body, keeping the knee straight.

“Pet Lover's Guide to Natural Healing for Cats and Dogs” by Barbara Fougere
from Pet Lover’s Guide to Natural Healing for Cats and Dogs
by Barbara Fougere
Elsevier Health Sciences, 2005

To enhance the stretch on the hamstrings and posterior deltoid, lengthen the opposite arm and leg and lean the chin into the movement, keeping the shoulders over the hips for good posture.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • This is my first time watching your videos and I find them to be very well produced and researched and not full of extra words which can be distracting to the point

  • So at the top of the hip thrust should your knee angle be 90 degrees, and what’re different benefits, of any, of having legs out further or closer or feet turned out? Should chin be tucked? Should entire upper back be on bench or just shoulders?

  • 1:09 Exercise 1 (Deadlift)
    3:10 Exercise 2 (Box Squat)
    5:32 Exercise 3 (Hip Thrust)
    6:57 Exercise 4 (Leg Extension) & Exercise 5 (Leg Curl) Superset

    Great workout ��️‍♀️

  • Could my imbalance of strong, larger than average quads to weak gluten and hammys play a role in the low back pain due to a slight bulging disc?

  • You sure do a lot of shirt biting:). In the interest of your workout wardrobe, would a bite down protector be more practical then chewed up shirts (and better for your teeth)?

  • Question: If you’re using a set focussed way of progression (like the sumo deadlift) and you wanna get; say 5 reps for every set on an exercise. You will reach a point where you cannot do 5 reps on your last set(s), simply because your muscles are to fatigued. Aren’t you holding yourself back here if you keep trying to do 5 reps for 4 sets, while you could allready lift more weight on your first set?

  • I feel so stupid right now. There are big channels like yours (1-8kk of subs) and some say that “don’t use machines for legs” and some say “use machines”.:/

  • Hey Jeff,
    what do you think about the leg extension. You always include them in your workouts, but many fitness “experts” claim the exercise to be very harmful.
    Thanks for the response and keep up the good work!

  • You have the lower body and you have no upper body, you got a problem building…wait a minute. You have the upper body, and you have no legs, you got a problem building your legs. You have the upper…you have the lower body and you don’t have the upper body, the upper body, it is easier to build. So if you have the lower body and you don’t have the upper body, it is easier to build the upper body. You have the upper body and you don’t have the legs, you got a problem building the lower body… No, you don’t understand. You have the upper body, but you don’t have the lower body, you got a problem building downstairs. You got the uplegs on the bottom, it is easier to build on the top, so you don’t have much as a problem.

  • Was looking for something to help with my tight hams and found this. The Nordic looks hellish and I have to say, props for the enthusiasm!

  • You suggest keeping the leg straight for a hamstring stretch…what if a persons hamstring is so tight, that their pelvis tilts backwards and their lower back rounds as they fold forward?

  • Ever time I try to employ these techniques I get a serious pump and soreness the next day but I also get excruciatingly painful Charlie horses. I wish I could train hamstrings like that all the time without such painful cramps

  • the normal deadlift stance feels uncomfortable for my knees whenever i try to straightened my lower back(bar on the midsole, armpit on top of the bar, hip position between knees and shoulder) hence i put my hip slightly higher and my lower back looks abit rounded when doing normal deadlift. it looked wrong but i feel comfortable not feeling any pain/discomfort anywhere. Tried switching to sumo deadlift and it felt alot better, i can keep my lower back straight and my knees doesnt felt as awkward/uncomfortbale as doing normal deadlift. Any suggestions?

  • Great video Jeff!

    I have been losing weight on 2000kcal 185c65f170p with 2 refeed days at 2375kcal 300c55f170p. I have read that there is something called supercompensation and been advised on forums to bump carbs and protein on of those days up to 2670kcal 400c30f200p. Is this a thing?

  • I’m curious what your opinion is on using the following progression example for hypertrophy and for strength. This is a specific example on overhead press.
    Weekly progression something like
    100 lbs
    2 sets 5
    2 sets 6
    2 sets 7
    Add load repeat
    (Total weekly reps 36)
    100 lbs
    2 sets 4
    3 sets 4
    4 sets 4
    Add load repeat.
    (Total weekly reps 36)

    How would they compare for hypertrophy and how would they compare for strength?

  • I had to modify to a 5 day split for the program. I wasn’t recovering fast enough. Specifically in my hip flexors and delts. I love it though. Making gainz!

  • hmm Jeff says you can run it 4x week aswell but how would you go about this since the program has 3 different upper body workouts and 3 different lower body workouts? Which to choose to run it 2x a week.

  • Little People Legend, JEFF NIPPLEHARD!!!!!!!! Did you ever know that you’re my herrrrrrrrrrooooooo, your everything I would like to beeeeee, you are the wind beneath my winnnnnnnnnngggggssss!!!

  • i do not really see the sense of trying to modify your squat so it is more harmstring dominat, when you would like to do an harmstring exercise you will choose an deadlift or other hip hinge pattern or a leg curl, but not a squat in any way… i think the pracital apllication behind this is very rare..

  • Bro Jeff send me a free upper/lower program please! I got these cheeseburgers man. In all honesty this should be called lower/upper though just saying

  • I notice deadlifts being more of a back movement for me. For instance if I squat or deadlift then do the other the next day I suffer no issues, but if I deadlift before I do a back accessory day I’m too sore and fries tovdo anything that day

  • Would compound excercises like curtsy lunge or (high feet) leg press count on the overall volume of training (hamstrings) per sesion? My hamstrings aren’t growing and I fear I may be over training them �� thanks for the fantastic aproach and well explained content!

  • Use the code “YT20” to get 20% off ALL my workout guides �� https://hannaoeberg.com?utm_medium=social&utm_source=youtube&utm_campaign=yt20&utm_content=hamstring_exercises

  • I love the way you really explain things to the little details. By no doubt your content is the highest quality content in the fitness industry! Just wanted to say thanks and let you know it’s appreciated.

  • Came for gorgeous thick booty girl, stayed for the badass technique and exercises and also to get my own thick booty. I mean if anyone knows leg day its thick booty gym girls

  • I found those exercises really useful and plan to implement them in my workouts as i am on a fat loss journey i realised i can do things to firm up the muscles to make my legs look slimmer before i get to 20% BF, great explanations and demonstration of technique! thanks

  • Good stuff. Thank you. This was just what I was searching. I split my quads and hams for two different days and I’ll be doing this for a few weeks.

  • I’ve always been wondering how to improve hamstrings since any lower body exercises tend to few stretch dominantly at the lower back and hip.

    Probably no wonder I had a back injury a while ago.

    But I will know what to do.

  • This video was very helpful, esp at home during this Coronavirus craze. Often times regular dumbbell or kettlebell squats feel like they’re working quads more. Special attention is needed for hamstring so as not to have disproportionate legs.

  • Finally!Thank you for not buying into that squat deadlift obsession paranoia. Just lower the weights and do these more “risky” exercises. Mind muscle connectin is key!

  • Can you send me a workout to inspire and motivate my 8th grade class to workout on a consistent basis? I am looking at looking at students whom need extra inspiration and just reaching out for assistance. I teach P.E. in L.A.

  • When you’re doing a good morning the bar placement is the same as if you’re doing a low bar squat(on the rear delts). This is so you can go heavy without the weight collapsing on your neck. Therefore I would look back at your form and try correct it

  • First exercise is wrong. You can seriously injure your lumbar. Don’t go all the way up like that squeezing and shit. Not criticizing her but that’s not the way. You’ll lose tension on that muscle group. Stop before you get half way up. You’ll know ������

  • Wow this was so detailed and helped me a lot! This is exactly what I have been looking for. Do you do any online trainings? Thanks for the video! I’ll look for you on IG too

  • try this as it looks like you enjoy your training
    bicycle intervals 20 sec at max / 10 sec active rest / 8 rounds total / total time 4.00 mins

  • Here is a link for a free stock
    https://join.robinhood.com/rachelr1707 also Link for TWO FREE STOCKS. https://act.webull.com/e/fX2OEckhIM48/z25/

  • Thanks for all the great information, I’ve used it to create the best at home hamstring workout ever. It is like the gliding leg curl at 4:11 but with a chair with wheels it works great

  • Clear logic in the design of our muscles and delusional people still think humans and everything else are the “result” of random, mindless and chaotic particles Lol.

  • Nordic hamstring is my fav exercise for the hammies (without dropping, pulling yourself back up using your hamstrings) not shown on this video though:(

  • such useful info. I’ve seen a handful of Jeff’s vids now and really think he’s doing some of the most insightful and well structured fitness videos out there on Youtube. New Sub for sure

  • I noticed you curl your toes to your shins during the movement, is it better to point your toes away, or curl them toward your shin, as you’ve shown?

  • Man another GREAT video John, I just started doing these techniques watching a lot of your older videos….watching you train with your buddies and also watching you train pros.Now you went into detail how to perform these high intensity techniques. Thank You ����

    What about isotension holds?

    I started having my wife push down for 5 seconds while I hold it up about a quarter of the way to make them burn more cause I felt my hamstrings weren’t working hard enough. Now after watching your new videos I started putting them together like you said and they got really sore the next day so THANKS AGAIN ���� keep them coming…I’ll be telling everyone I know about your channel �� Let’s get you past 1 million subscribers cause you deserve it ��������

  • Thanks for the gliding leg curls. Didn’t know they existed.
    The nordic hamstring curls are too difficult for me so these will be a good alternative.

  • I did quads this morning and hamstrings. On hamstrings on the concentric I held it for a count of three. Serious pump. I’ll use these tips next time when I do legs.

  • I saw your Hamstring partials a few weeks back in one of your leg workouts and its been a staple in my leg workouts ever since. I’ve never really been able to feel my hamstrings or get a pump in them until i started doing those regularly.

  • I don’t have a hamstring curl machine I heard that was best for building muscle is this true and wgats the best exercise I can do for big bicep hamstrings? Deadlifts and squats dont seem to do it?

  • I think I haven’t commented yet because you’re very analytical and logical, so I’ve been pretending to myself that you’re like AI creating videos. Forgot that you’re a human being. I’ve watched and learned a ton from all this hard work done and excellent content you’ve created. Thanks Jeff.

  • Dude you are 5’5 your thigh is 5 inches long. You are basically a mini me. When a man comes on this video who is 6’5 with massive thighs I’ll be impressed. It took you 3 months to get in shape. You are so short it doesn’t take much.

  • Never understood the avoiding of leg training, maybe because I did sports all my life and legs are more important in sports than, say, biceps. Best feeling ever to be able to hit a squat PR or a massive deadlift.

  • Leg curls on the machine make me feel a sudden brief discomfort on the knees on the concentric phase, which makes me believe it’s a harmful exercise. I’m a novice to this exercise only using 10kg…
    Maybe my range of motion is too extense?

  • Ok but whenever i do the lying leg curl I feel like my calves start to hurt or take over,, is this normal?? how do I assert this situation?

  • I don’t do weird exercises, not because I’m smart but because I’m dumb. I do low bar squat, OHP, deadlift (one set only), and on workout B I do low bar again, bench and bent over rows.

    What are your thoughts on the low bar squat wrt hams as opposed to high bar? Does what you say in the vid apply equally?

    What about recovery? I find my hams recover more slowly than the other groups, though that may be primarily a function of deadlift recovery. Btw your variety of the hanging deadlift has me intrigued, for it’s stretch reflex. I better get myself to look into this.

  • For some reason it’s impossible for me to keep my back straight it hunches but l have a really long torso so maybe that’s why? Same when l do squats my back bends forward a lot. Will it still work?

  • Great video btw! I just wanted you to know to try to make your videos 10min long. This increases the green paper. Shelby church had a video about it.

  • I have to work in a high school weight room, so I needed this. We have a rowing machine I could keep in mind. I will also keep the slide leg exercise in mind for home exercise.

  • I have to say, you’re videos are very good and you’re so knowledgeable in the subject. Thank you for all that you do and I hope everything continues to go well for you!

  • Excellent Jeff. However, one important tip when performing seated/prone leg curls: Dorsi Flex, in order to limit the gastrocs from assisting. This places emphasis on the hamstrings

  • I was not pushing my hamstrings hard enough. I can tell a big difference since I’ve been doing hams this way. Great advice on the partials.

  • Hello Hanna, Congrats to both of you on your new little one. In the video, what is the full name of the Adidas shoes you are wearing? Please?

  • Great video, I think it is also important to note that any concentric exercise such as leg curls will shorten the muscle which can increase risk of hamstring injuries. So it is important to ensure that eccentrics such as the sliding hamstring and glute-ham are included to promote lengthening while strengthening

  • Can u tell me, where are u from or where do u live?
    I mean cause I understand everything that u say, u acent is confortable for me, thanks

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  • One good way to stretch hamstring is
    Tie some weight to your ankle. Lie on your bed chest down. Your knee should be on edge of the bed and one foot on ground to balance. Slowly bring your ankle 90 degree to your hamstring, then move down making your leg straight. Do this 8 times there sets each leg. Because hamstring is big muscle you won’t feel the stretch if you don’t use weight.

  • I personally perform ab wheel rollouts just a bit differently than Jeff. I always stop rolling up before my butt passes my knees, so that I don’t lose tension in my abs. Because the abs can take quite a beating volume-wise I think giving them the constant tension approach would benefit ab development. This exhausts the abs without giving them much time to recover, making the training more effective.

  • Thank you, Jeff “Muscle Nerd” Nippard (no offense intended). This is such great detail.
    On my right leg, I have such an imbalance in my outer hamstring compared to my inner hamstring that I believe its the cause of my back problems. Im constantly having to pop my hips and back and my back “goes out” randomly. I’ll start a new workout today.

  • I love this guy. I really can feel the pain in the muscle I’m working out at home without equipment. Your enthusiasm is encouraging. Thanks for making these videos. I said “these” because I saw his others videos. ❤️

  • Great video. Bands are awesome i love them so much. Because you can do anything, simple to use and you can gain great muscle. i got my at trainhome shop (check on google) they are awesome.����

  • I must have very strong hamstrings cuz I barely broke a sweat (runner here)
    Edit* I did like 4 or 5 mins of squats after this and now I’m finally sweating

  • I can’t feel any burn in these exercises after the nordic ham curl (most hamstring exercises as well). Can my hamstrings be weak or tight?

  • Hey, guys when you get a chance please check out my Health and fitness channel there’s some great workouts on there that would be beneficial for y’all like this one as well if you’re looking. Thank you hope everybody staying safe ☺️✊��☺️

  • Pro-tip: Before doing this exercise, make sure you already take your crap in the toilet or you’ll regret doing this 5 minute hamstring workout in your life ever.

  • Too weak, a trillion much more effective exercises equipment free one can do. From single leg bridges to lunges to whatever, anyways

  • When you bend your torso forward at the hips at a 90 degree angle it puts a tremendous amount of pressure on the discs in your lower back. People should really avoid exercises and stretches where you’re bending forward like that. There are far safer alternatives that avoid certain harmful motions that lead to long-term damage. We gotta be careful with our bodies or we’ll be in constant pain when we’re old people; we only get one of em, for now.

  • I’m 14 and I have a high testosterone, do leg muscles grow the fastest? I hear people say that they grow fast, also is there anyway to make the ham curls any easier? I’m tall so it’s alot harder

  • I’ve scoured youtube and all these fancy well edited, superhero body athlete ‘beginner’ stretching videos and I always come back to Bob and Brad…. no bullshit, just solid advice and an understanding of what a normal human being is capable of lol! My guys!

  • You guys are becoming an indispensable resource! I’d like to add a great hamstring stretcher is the “Legs up the wall” pose, typically associated with yoga. You lay flat on the floor or bed and put your legs up against the wall easy! You can vary the stretch as needed to get comfortable. Open the legs to a “v” for extra stretch. Very relaxing.

  • Question, I have Pain in my joint on the left side rotator it feels like someone pulled my leg out of the socket. I don’t really know the medical term. My dr. Suggested that I should watch some of your videos. What exercise should I do?

  • My hamstring tendinopathy is finally beginning to get better after 2 years 8 months, and I thank exercises like this, as well as a Velcro hip spica, and butt exercises.

  • BREAKDOWN Copy and paste!

    *5 minutes of warmup
    *3-4 minutes of dynamic stretching and foam rolling

    1. Deadlifts | 2 sets x 5 reps | (increase 1 set each week)

    2. Low-Bar wide stance box squat | 3 sets x 8 reps | (increase 1 rep each week)

    3. Constant tension barbell hip thrust | 3 sets x 12 reps |

    4. & 5. (superset):

    Rest 30sec between sets

    Leg extension | 3 set x 20 reps |

    Leg curl | 3 sets x 20 reps |

    6. Seated cafl raise | 4 sets x 8/8 reps |

    7. AB wheel rollout | 3 sets x 8 reps |


  • Hello drs. I have been suffering from disc bulge for the past 6 months. Now my pain has gone almost. Shall i resume my strength training without putiing pressure on my lower back with workouts like deadlifts, BB rows, weighted squats.?

  • Hey jeff, I bought the program and this day in the video is pretty different from what I see in the PDF, can you explain the situation? For example, after deadlifts I see front squats…

  • I’ve been needing to focus more on posterior chain work my next strength cycle so this is really helpful, my dude. Thanks, Jeff! ����

  • Another brilliant video!
    If you applied them techniques to the last set of the leg curl, and let’s say you pre-exhausted, this being the first movement of the workout, would you say it’s fine to do partials/drop sets etc on the last set of the next exercise which may be leg press?
    Or even apply on the last set of all exercises?
    Thanks John.


  • I’d like to know how to build bigger glutes. I know it’s strange for a guy to say that, but I feel like my squat is weak since my base isn’t strong.

  • SEATED LEG CURL IS THE BEST way better than lying in my opinion lying is overrated, but many people can’t do seated leg curls properly because they have poor mind to muscle connect, when I do these I am sore for 2-3 days but I do a little iso-tension and also pauses on the contraction and 3-5 second negatives.

  • Another great video Mt. Dog!
    Could you do a video on testosterone therapy and your thoughts/experience?
    Might this be helpful for 50+ guys or is it a waste of $
    Your opinion and experience is highly respected.

  • Most people i know wouldnt be willing to subject themselves to this, it feels like torture…..and i love it. Most people can barely even do regular reps without wimping out haha.

  • hams is one of my favourites to hit. the tips you gave away are great. Also, 1 and half rep is nice and besides Curling, glute ham raise at the lat machine where you a very very eccentric is wonderful. I am wondering if you have a favourite curl machine (Standing, sitting, lying). They are all very different

  • John, Ever use the Strive (or Prime) leg curl? With the cam changes it can be better then doing partials as you can set the strength curve once the muscle gets tired at the shortened, middle or lengthened positions.

  • So grateful for the direction you have taken your channel. I check your stuff every day before anything else. Goldmine. Thank you John!

  • so the deadlift and romanian deadlift are not enough for hamstrings and you must add the leg curl to hit the biceps femoris short head?

  • Do you recommend mostly low reps for the hamstrings because of their fast twitch fibre makeup? Most programs I see have hamstrings doing 12-15 reps.

  • Tom Platz and John medows, absolute legends both! great results since watching your channel, and also must reccomend Adamantium EAAS with gatorade type of drink increadible results.

  • I’m about to quit the gym. I’m 59 years old and have seen my body shape changing for the better. I’ll continue doing all your exercises for good. Thanks! Congrats.

  • Ever since I competed with you at nationals in 2012 you told me focus on intensity techniques. Adding in partials, rest pause sets, and iso-tension sets have done leaps and bounds for my hammies and the hang.

  • Would the barbell lunge also be a good hamstring exercise? My thinking is that as you step out with one leg you are activating the quad on that leg for the forward knee flexion, but the other leg would be flexing with your foot behind you supporting the weight of your body and the barbell on the eccentric and pushing up on the concentric. Basically loaded flexion with your foot in front of you works the quads, loaded flexion with your foot behind you (like on a lunge) works the hams?

  • Hi John! How would you suggest somebody not overdoing these techniques, that is, when would be the best time to use these type of set extenders?:) Thanks a lot!:)

  • Great Tips! I would also add Iso Holds, particularly on seated leg curls, to the list. Do a set holding the contraction for 5 seconds on each rep. The Hamstring activation is insane.