The hamstrings, or bicepes femoris, is the thigh flexors at the rear of the upper leg. Its basic function is to curl the leg back.
The hamstring is the muscle seen here on the bottom of Stan's upper leg.
PURPOSE OF EXERCISE:To develop the hamstrings.
EXECUTION:
(1)Lie facedown on a leg curl machine and hook your heels under the lever mechanism. Your legs should be stretched out straight.
(2)Keeping flat on the bench, curl your legs up as far as possible, until the leg biceps are fully contracted. Release and lower the weight slowly back to the starting position. Hold on to the handles or the bench itself to keep yourself from lifting up off the bench. This exercise should be done strictly and through the fullest range of motion possible.
PURPOSE OF EXERCISE:To develop the leg biceps. Using a standing curl machine, you can train one leg at a time and further isolate the leg biceps.
EXECUTION:
(1)Stand against the machine and hook one leg behind the lever mechanism.
(2)Hold yourself steady and curl the leg up as high as possible. Release and lower the weight back to the starting position. Do your set with one leg, then repeat the exercise using the other leg. Be certain to keep the movement slow and strict.
PURPOSE OF EXERCISE:To work the hamstrings. Also works the glutes and lower back.
EXECUTION:
(1)Take hold of a barbell as for deadlifts and come up to a standing position.
(2)Keep your legs nearly locked and bend forward from the waist, your back straight, until your torso is about parallel to the floor, the bar hanging at arm's length below you. Straighten up again, pull your shoulders back, and arch your spine to the spinal erectors of the lower back to contract completely. Without your legs to help you as in regular deadlifts, you will use much less weight doing this exercise. If you use Olympic weights, it is best to stand on a block or a bench so that you can lower the weight to the maximum extent without the large end plates touching the floor as long as your back doesn't begin to round.