Connect
To Top


Hamstring Helpers


www.ironmanmagazine.comQ: I’m going for my natural pro card this year and feel that all I’m lacking is a bit of hamstring-glute-tie-in detail. Assuming my bodyfat is low enough, what can I do from an exercise perspective besides leg curls. 

A: You are correct in your assessment that leg curls alone are not enough to maximize the look that you’re after, so let’s discuss the most effective movements available for developing and etching this very specific area of your physique.

First on the list would be stiff-legged deadlifts done slowly and precisely with a very full stretch and maximum focus on pulling with your hamstrings and glutes.

The second exercise is hyperextensions. While they’re generally thought of as a lower-back builder, they’re also one of the best movements for creating steel cords in the backs of your thighs tying into split-up, rock-solid glutes. The key is to keep your butt and hams flexed throughout the set, which will help keep you from engaging the erectors to any great degree during the concentric portion of the rep. Also make sure to squeeze your hamstrings and glutes extra hard at the peak of the movement.

Leg presses come next, but with your feet at the very top of the platform. Done that way, especially if you concentrate on pushing “through your heels,” the leg press goes from a quad-crusher to one of the most intense hamstring/glute developers on Planet Iron! Make sure to set the seat back as far as it can go so that you’ll have a very long and complete range of motion, which will further assist in creating very deep cuts right where you want them.

Finally, I’d like to recommend a movement that you normally see only the ladies doing, but that is actually an awesome exercise for developing and striating the glutes when and if your bodyfat gets down to 4 percent or less—the standing cable hip extension. Check it out here: www.exrx.not/WeightExercises/GluteusMaximus/CBStandingHipExtension.html. This one is best done with light weight and a repetition range of about 15 to 20, with the utmost attention paid to flexing the butt very hard at the fully contracted position. And if anyone gives you a hard time for doing a “girls’ exercise,” simply ignore him and visualize glutes that would make Phil Heath a little jealous!

Here is your complete program, incorporating the above exercises into your normal routine:

 

Lying leg curls 3 x 8-10

Single-leg standing or seated
leg curls (per side) 2 x 8-10

Superset

Stiff-legged deadlifts
or hyperextensions 2 x 12-15

Leg presses (feet at top
of platform) 2 x/8-10

Standing cable hip
extensions (each side) 2 x 15-20

Remember, we at IRON MAN are “behind” you in your pursuit of a pro card! Best of luck!

 

Editor’s note: Eric Broser’s new DVD, “Power/Rep Range/Shock Max-Mass Training System,” is available at Home-Gym.com. His e-books, Power/Rep Range/Shock Workout and The FD/FS Mass-Shock Workout, which include complete printable workout templates and Q&A sections, are available at X-Workouts.com.

Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in Bodypart

  • The Secret to Building Monster-Sized Forearms

    Who doesn’t want bigger arms? All men do. After all, nothing speaks more about strength and masculinity than arms that look...

    ironashleyNovember 7, 2019
  • Should Quarterbacks Bench Press?

        This question crosses my mind every time a Quarterback gets sacked and breaks their collar bone. My point of...

    irongraphicsSeptember 24, 2019
  • Lets Build Those Shoulders

    This unorthodox shoulder program will wake up your delts to become bigger, stronger, and healthier than ever.   Shoulders are tricky. One...

    Cindy MamOctober 11, 2018
  • The WorkOut Session

    We can separate people into two categories in the gym. No, not the dedicated versus the lazy. I am talking about those with genetically blessed calves...

    Cindy MamOctober 8, 2018
  • Get Squad Strong with These 10 Simple Steps

    If you think a runner’s “high” is something that feels good, you should feel the endorphins release after a set of...

    Cindy MamAugust 13, 2018
  • How To Build Monster-Sized Forearms

    Q: One of my goals is to build monster-sized forearms because I almost always wear polo shirts that stop at my...

    Cindy MamAugust 6, 2018
  • Massive Triceps SuperSet

    If you want truly massive arms, you must prioritize your triceps training. After all, the triceps comprise two-thirds of the mass...

    Cindy MamJuly 26, 2018
  • Six Pack Abs Workout with Sonny Brown

    As a society we are obsessed with what goes on in the midsections of others—from beer bellies to washboards, kegs to...

    Cindy MamJuly 23, 2018
  • Get A Good Workout with Mike Rashid

    Muscle sensation Mike Rashid, whose motto is “Train Your Mind as Hard as You Train Your Body,” explains his shoulder massifier step...

    Cindy MamJuly 16, 2018