Which Exercise Is The Best For Hamstring Development???

[Texas Ranger]

Fellas, in YOUR opinion, which exercise is the best for hamstring development? Stiff Leg Deadlifts? Or the Glute/Gastroc/Hamstring Raise?

 

[Shak]

IMHO - SLDLs are the best. at least, they make my hams hurt the most the next day.

 

[plowboy]

stiff leg deads in my opnion.

 

[Lee]

ditto ditto

 

[delldell2]

Romanian deadlifts, but if you have access to a GHR than USE it. It's almost as good.
Something like 3x5 RDL, 3x8 weighted GHR.

 

[bignate73]

GHR's, box squats, deads.

 

[d3track]

heavy SDLs
then a monster drop set of leg curls

 

[Lord_Suston]

I prefer SLDL due to an easy setup and burnout factor, doing GHR is very good but without a partner you fail very easily due to the weight and leverage. Though good you leave a lot in the tank which I like to hit by just dropping the weight on SLDL. if you have assistance or bands then ghr is better IMO

 

[collegiateLifter]

I always hear RDLs/keystone are atleast as good as SLDLs...

 

[needsize]

squats, nothing will build ham size like heavy squats

 

[coolcolj]

GHR bench hits the hams at both side of the muscle so this your best all in one exercise

 

[mrzap]

Sorry, GHR = ?

 

[coolcolj]

Glute ham raise

 

[Dave949]

heavy SDLs then a monster drop set of leg curls

What he said ......

 

[rjl296]

skwat

 

[MsBeverlyHills]

hamstring development- if you mean putting size on your hammys-- then def squats! if you mean better defintion-- SLDLs.

 

[breathinbleedout]

There is no one excerise IMO that can constructively develop hamstings. Squats, deadlifts, and leg curls(one onces where you are standing up, and bending the leg back at the knee) seems to the best way to pump out the hamstrings.

 

[JT Iron]

Squats and all kinds of deadlifts. GMs. I've never done ghr's but they look neato.

 

[theALPHAone]

stiiffies followed by ham curls

 

[casualbb]

hamstring development- if you mean putting size on your hammys-- then def squats! if you mean better defintion-- SLDLs.

Doesn't that mean I should be able to do leg raises for ab size and crunches for ab definition?

 

[Texas Ranger]

Since I workout at home, my choice of exercises are VERY limited. Do you think several sets of Stiff Leg Deadlifts alone can develop good hamstrings? What other exercises that can be done at home hit the hamstrings, effectively?

 

[Backlash]

You can do GHRs at home off the floor. You just need to wedge your feet underneath something. Or, if you have a partner, get them to hold your feet down - that's what I do.

 

[casualbb]

Do you think several sets of Stiff Leg Deadlifts alone can develop good hamstrings?

Yes. You don't "need" leg curls or GHR. Realistically, some form of deadlift is both easy and effective for building hammies.

 

[Texas Ranger]

Casual BB, thanks for the info! Here's an example of a typical workout- Squats(Alternate Front Squats every 2-3 weeks), Lunges, SL Deadlifts, and Donkey Calf Raises. Simple right?

 

[Texas Ranger]

A co-worker of mine has a nephew that's a skilled welder. I'm trying to come up with something that he can easliy make. So, I can hook my feet under and attempt to do G-G-H raises by myself. Any ideas???

 

[coolcolj]

Floor GHR is not the same as the proper bench unit version. The floor version is just a manual leg curl.

 

[Backlash]

Floor GHR is not the same as the proper bench unit version.

True

The floor version is just a manual leg curl.

I disagree.

 

[Lumberg]

A co-worker of mine has a nephew that's a skilled welder. I'm trying to come up with something that he can easliy make. So, I can hook my feet under and attempt to do G-G-H raises by myself. Any ideas???

This is when I miss spatts. I asked almost the exact same question a while ago and she had a link to how to do them from the floor and to a website of a guy who built his own device.

 

[collegiateLifter]

Floor GHR is not the same as the proper bench unit version. The floor version is just a manual leg curl.

to be fair, the floor version is a closed chain leg curl, that also significantly activates the erectors and glutes, two muscles that are lost in regular leg curls.

 

[coolcolj]

I must say Snatch grip deadlifts hammer the hamstrings nicely

can't beat the ROM of the hips here. It's like curling into a ball.
Glutes and erectors take a beating as well, plus lats.

 

[d3track]

you can always use bands to set up leg curls, both standing and lying

you can also lay down on a bench and use a db between you feet to get a leg curl

may not be perfect but htey are options