Bigger Hamstrings

Some people genetically have hamstrings which just hang off the back of their legs. For most though, hamstrings can be a hard muscle group to develop and I think there are a number of consistent reasons why this happens!

1. Like your back, you can't visually see them so some people really struggle to visualize that contraction taking place in the same way they can when doing biceps for instance

2. It's very common to see someone use too much back involvement when training hamstrings which ultimately transfers the stress and load directly to the lower back, not the hamstrings

3. Range of motion is often an issue where it's common for people to stop short of full extension (near full!) and more importantly achieve FULL flexion where that contraction really takes place

4. Poor exercise selection, with MANY gyms focusing on seated hamstring curls as their only/best option unless you know better

With that in mind, here is what I will say to you in order to accelerate your hamstrings development.

1. Start the movement by squeezing/tensing your hamstrings (and glutes where applicable) so that the muscle is ALREADY engaged. From here, it is up to you to mentally focus hard enough to maintain the tension!

2. I personally do not like seated leg curls, I much prefer lying leg curls. There's a much better contraction and far less lower back involvement. However, to avoid this even further have your training partner push down and partially massage your lower back as you do lying leg curls. This will help alleviate stress on the lower back, allowing you to focus on squeezing the hamstrings.

3. Beyond lying leg curls, you want to be using exercises like Romanian Deadlifts, Glute ham raises and good mornings.

4. When doing your reps, actively focus on squeezing the hamstrings HARD and continuing with this through the negative and especially at the isometric (contraction) point. REALLY squeeze hard!