Hamstring and Adductor Exercises

The hamstrings are the unsung heroes of the thighs...they often get worked last in leg workouts and are often underdeveloped compared to the quads. Use these exercises to bring them back in line and get them stronger.

 

Lying Leg Curls

Lying Leg Curls

This is the most common hamstring exercise that most gym-goers learn first. Form is simple but there are tricks and techniques to make it even more effective.

 

 

Cable Cross-Over Machine Adductions

Cable Cross-Over Machine Adductions

The adductors are the muscles that bring the knees together. This simple cable setup allows you to work them with as much resistance as you need without needing a full machine.

 

 

Hanging Dumbbell Leg Curls

Hanging Dumbbell Leg Curls

If you don't have access to a leg curl machine but want to work the knee flexion function of your hamstrings, this dumbbell exercise is a great alternative.

 

 

Rolling Dumbbell Lunges

Rolling Dumbbell Lunges

This unique lunge targets the hamstrings and the adductors strongly. Instead of planting your foot on the ground, you'll use a round dumbbell to add some "pulling" resistance into the exercise.

 

 

Two-Barbell Stiff-Legged Deadlift Machine

Two-Barbell Stiff-Legged Deadlift Machine

The Stiff-Legged Deadlift is an important exercise for working the hip extension function of the hamstrings, but can be tricky to learn proper form. Using two barbells to create a "machine" can help with stabilization while you focus on contracting the hamstrings.

 

 


Hamstring and Adductor Exercise Tips, Tricks and Training Techniques

 

 

 

How to Use Your Hamstrings When You Squat

How to Use Your Hamstrings When You Squat

To squat maximum weight, you need to learn how to engage your hamstrings at the bottom. When used properly, hamstring activation will help propel you out of the hole.

 

 

 

 

Hitting the Inner and Outer Hamstrings With Leg Curls

Hitting the Inner and Outer Hamstrings With Leg Curls

The hamstrings consist of three muscles...and you can use simple shifts in leg/foot position to change the focus of the leg curl exercise to shift more work onto the inner and outer hamstring muscles for complete development.

 

 

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