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i'm sam this is chris and we're going to
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show you the five best hamstring
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these exercises are suitable for
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absolutely everybody so we're going to
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start with a lying leg curl if you just
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want to get into position on the bench
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so the pad is just above your ankles
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now you can lie completely flat or your
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chest slightly raised to get a better
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so chris is gonna raise both legs at the
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same time and squeeze his heels towards
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with control and slowly back down
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so we don't want to let the weights
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bounce at the bottom and make sure that
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we've got full control at all times
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to progress this exercise you can do it
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you can add more weight
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up your reps or change your tempo we're
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primarily focusing on the hamstrings but
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secondary it will target your other
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muscles in your legs so that was the
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is now going to demonstrate a leg press
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with a slight change of foot position we
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will specifically target hamstrings on
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this so normally your foot position
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would be right in the middle of the
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platform but to target the hamstrings
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we're going to move them a little bit
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wider than hip distance apart and
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towards the top of the platform that way
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we'll target the hamstrings if you'd
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like to remove the safety catch and bend
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your knees into your chest
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pushing all the way up
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but not locking the knees out
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chest is into the back rest and hands
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are firmly planted with an overhand grip
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on the handles to make sure that chris
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has got full control at all times
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chris is using his breathing
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to make sure that he can get the
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you want to keep it slow
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and controlled at all times so this was
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a leg press specifically targeting the
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our next exercise is a wide stance
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v-squat with all of these exercises you
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want to make sure you've got your
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technique right before you start to add
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that being said once you have got your
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technique right you want to make sure
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that you choose a way that is
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challenging for you chris would you like
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to get on the platform
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are wide and high on the platform
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this is making sure that we specifically
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target the hamstrings all down the back
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of the legs as chris lifts up the safety
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chris is going to squat down
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and all the way up it's important here
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to make sure that your bum is firmly
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planted into the back rest to make sure
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that you support in your back and you've
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got control at all times make sure that
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you're breathing with this exercise and
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using your breath to get the weight up
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and now all the way down as low as you
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can targeting all the way down the back
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as you can see the angle of chris's legs
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here that is his full range of motion
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all the way down to the bottom if you
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feel your back coming off this back pad
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then you're maybe going too low you want
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to make sure that your back is in
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we're now going to demonstrate a stiff
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leg deadlift specifically targeting your
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hamstrings so chris is going to start
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from the floor however if you find that
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difficult you can start from the rack or
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maybe have the bar on some blocks
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you want to get the bar as close to your
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hinging from the hips
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with an overhand grip
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back is flat you want to keep your chin
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tucked into your chest hinge from the
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hips drive the bar upwards
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squeezing your hips into the bar when
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as you can see the arms are locked no
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shoulders are down core tight hamstrings
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are engaged at all times so putting all
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that together a full rep would look like
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legs are straight whilst not locking the
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as he gets up to this point he drives
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his hips into the bar
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and a slight squeeze of the hamstrings
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and glutes at the top
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chin is tucked in don't be tempted to
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look forward you want to protect your
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spine at all times good form is to be in
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control of the bar at all times
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as you can see as chris is going down
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he's not slamming the bar he's not
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this is a slow and controlled movement
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if you want to focus on building muscle
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rather than strength we would advise
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that you keep your reps at six or above
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and that was a straight leg deadlift
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so we're now going to demonstrate a
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single leg stiff leg deadlift so you
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want the weight in the same side as your
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working leg if you would like to pick
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the kettlebell up brace your core lift
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one leg off the ground and behind you
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tip from the hip with the weight coming
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down as low as you can
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again chin is tucked in arm is straight
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squeeze at the glutes and the hamstrings
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and core tight to help balance
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chrissy's doing this on one leg
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but you would even it out and do the
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same amount of reps on the other side
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you will naturally be stronger on one
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leg than the other that's totally okay
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so that was the single leg stiff leg
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deadlift which completes our five best
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hamstring exercises don't forget to like
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and subscribe and for more training tips
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and tricks check out the rest of the
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videos on the myprotein youtube channel
