Best Exercises For your Hammys
I’m going to teach you the 3 best exercises for stronger hamstrings. We’ll cover how many times per week to do them with how many sets & reps you should do them for.
Now that you have a clear picture of the muscles let’s dive into how we will train them.
EXERCISE #1 - Seated Leg Curls w/ Forward Lean
I got the tip to lean forward to further lengthen your hammys at the hips from Paul Carter.
Seated Leg Curls w/ Forward Lean
Sit down in the machine with the pads just above your ankles
if you’re doing the forward lean version… lean forward
then squeeze your hammys and bring your ankles to your ass
don’t worry about pointing your toes up or down, focus on controlled reps close to failure
EXERCISE #2 - Seated Leg Curls
Seated Leg Curls
Sit down in the machine with the pads just above your ankles
then squeeze your hammys and bring your ankles to your ass
don’t worry about pointing your toes up or down, focus on controlled reps close to failure
EXERCISE #3 - Lying Leg Curls
Lying Leg Curls
lie down in the machine
don’t worry about pointing your toes up or down, do whatever is comfortable
Then squeeze your hammys by bringing your ankles under your butt
EXERCISE #4 - DB / BB / Trapbar SLDL
Use whichever you prefer. This is almost the exact same movement as the RDL but you’re not bending your knees as much.
Straight Leg Dead Lift
keep a neutral spine
keep your knees straight the entire time
push your ass back like you’re trying to shut a desk drawer
once you cant shut it anymore with your butt, come back up
Sets, Reps, & Rest?
Sets: 1-3 per exercise per week.
Reps: 6-12.
Rest time: 2-3 minutes
What’s Next Week?
I hope this helps you! If you need help please feel free to DM me on Instagram @tedshredss or email me: tedgormanpt@gmail.com. I’d love to give you free tips/advice or help clear up anything we talked about today.
Next week’s article/video is going to be the last muscle group left: Biceps. After that, I’m doing some mindset/nutrition videos for a month or two before starting a new training series for people who don’t have gym access.
Thank you for reading or watching!
I hope this has helped you and if it has…
Please let me know via email! tedgormanpt@gmail.com
Also, if you have any questions about what we talked about today…
Email me, I’d love to answer your questions and give you some advice 🤝
MY LINKS 👇
🤝 Work with me: 1-on-1 online training & nutrition coaching 👉 https://tedshredsfitness.com/workwithted
🥼Transparent Labs - save 10% with code TED 👉 https://athlete.transparentlabs.com/tedshredss
📚 Two 100% FREE guides (1 free training program & 1 free nutrition guide) 👉 https://tedshredsfitness.com/free-guides
📧 Email me your questions or if you want tips/advice 👉 tedgormanpt@gmail.com
📸 DM me on Instagram 👉 @tedshredss https://www.instagram.com/tedshredss/
—————————————-———
Talk soon,
-Ted :)
