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How Do I Get a Hamstring?
- Thread starter LizC7
- Start date
lisa_la_machina
Cathlete
For the hamstrings: deadlifts, deadlifts, and more deadlifts. They do amazing things for the hamstrings, so long as your form is correct and you really focus your energy on engaging the hams & glutes during the movement. Another great thing about deadlifts is that there are so many different varieties--stiff legged, single legged, elevated on a platform, wide stance, narrow stance, etc. Your hamstrings do assist in other lower body exercises like squats and lunges (especially if you push through your heel on the upward motion), but personally deadlifts give me the most bang for my buck.
For the calves: try a variety of calf raises at all different angles (toes in, out, straight), alternating doing them on the floor with doing them on the platform (where your heels hang off the edge of the high step topper, using a barbell pole to balance as necessary), and using various weight/rep/speed varieties. Sometimes I replicate the seated calf machine at home by sitting with correct form (back/core supported, feet flat, knees at 90 degree angle), carefully supporting a weighted barbell on my thighs, and pushing my toes into the floor to raise and lower. Calf work is not as fun as hamstring work, IMHO! Cathe also has some great calf segments that I will tack onto my workout (4DS HIS, L&G, B&G).
HTH!
For the calves: try a variety of calf raises at all different angles (toes in, out, straight), alternating doing them on the floor with doing them on the platform (where your heels hang off the edge of the high step topper, using a barbell pole to balance as necessary), and using various weight/rep/speed varieties. Sometimes I replicate the seated calf machine at home by sitting with correct form (back/core supported, feet flat, knees at 90 degree angle), carefully supporting a weighted barbell on my thighs, and pushing my toes into the floor to raise and lower. Calf work is not as fun as hamstring work, IMHO! Cathe also has some great calf segments that I will tack onto my workout (4DS HIS, L&G, B&G).
HTH!