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Isolating your hamstrings all comes down to proper form. These three exercises can be used as an entire hamstring workout or to switch things up with your current routine. If you do not have the grip strength to lift heavy on some of the exercises, it is ok to use a switch grip or wrist straps. Keep in mind that flexibility will play a key role in some of the exercises as well.
Try your best to train in the full range of motion of each exercise and do not break form for weight.
If you have tight hips / hamstrings / lower back, spend some time stretching, morning an after workouts, each day to loosen up for better mobility when you lift!
Perform 3 – 4 sets of 12 – 15 reps per exercise.
Proper form for each exercise is discussed in detail in the video attached to this article.
1. Stiff-Leg / Romanian Deadlift (Video- 1:16)
2. Glute-Ham Curl (Video- 5:26)
3. Dumbbell Single-Leg Stiff-Leg Deadlift (Video- 8:27)
If your form is lacking due to inflexibility, but you feel like you need increase the intensity of your exercises you can choose to change the TEMPO instead.
By applying a 3 – 4 second negative to your exercises you can safely increase the intensity without breaking form.
Utilize the warm-ups in the article below to help increase your mobility as well! #HTH
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34 comments
Love the vids Scott, keep up the good work
Can I use deadlift as exercise for my  lower back?
Don't misunderstand, I like your videos, cause it is really noticeable that you have many years of practical experience, but two things on this video. 1: Is the second exercise not a little bit hard for the knee? 2: The third exercise looks like zero gravity. Isn't the weight in front balancing out with the weight of the leg behind?
17 inch arms and ripped, that's a wow. Good one Scottie …
I do all of these. They work wonders and burn like hell. I also do hamstring bridges too
vids like this are why you're 1 of the best channels and a fave of mine!
thxs bro !!
Really Helpful Scott! Needed to change up my hamstring routine and this really helped!Â
Great video Scott. I am going to try the standing dumbbell one. I appreciate your including it. I work out at home with very little equipment.
can this work the calves?Â
Good stuff Scott!
when i tried stiffleg lift had little pain in achilles tendon? any tips for this.
Nice exercise selection, Scott.
I've been watching your videos since 2009, and you've always been a positive and informative guy.
Thank you for everything that you do for the fitness community, we all appreciate it.
-Alex
It's lot harder than it looks great exercises.
Thanks a lot.
#HTH
THE SECOND EXERCISE IS A SMART ONE
I have 2 question if someone could asswer me.
<1> I get my exercises from Bodybuilding . com 'cause I have no other good sites that gives many exercises to choose from. anyway, I know the " Barball deadlift" which is for the lower back. The " Romanian deadlift " & " Clean Deadlift " which are for the hamstrings. I just have a question Why when I do any of the three types I mentioned I only feel it in my lower back heavily but nothing in my hams?
<2> Another question is why on the same site and also in some videos on youtube, People say that The " stiff leg deadlift " requires a slight bend in your knees and the bar to be a little far from your body?
I'm really confused about this and it's was leg day yesterday and I couldn't finish my hamstrings routine as I didn't feel any thing except in my lower back and I tried stiff leg, Romanian , clean deadlift types. I would appreciate if someone answers my two questions.
The 2nd exercise can be done with our sole on the bar, not the achilles tendon. It also works the calf hard. That's how jeff cavaliere(athleanx) teaches it 🙂
that's almost like a hamstring isometric.. very cool
Dont do leg curls ever . Your screwing your hams up .. You need to be strength and lengthen for dreadlift
I'm looking to improve on the hamstrings, but seems like its no easy task… Hate doing them 🙂 2 years after my acl-surgery theyre still pretty sore and weak on my left leg…Â
Great vid as alwaysÂ
If I see another Mike Chang cheap ass, rip off ad, I'm going to lose my shit! Anyway this works awesome time for some more gains!
glute-ham raise.. very interesting
Hi are these good for jumping
I never thought of using the smith machine for glute-ham raise. It's an ingenious and resourceful alternative. Thanks.
When doing the barbell SL deadlift I feel pain in my hamstrings, but with dumbbells not as much, is doing dumbbells as affective?
headed down to gym to do the glute ham raise!!! Thanks for the great instruction!
Would you recommend straight legged DL if I have hyperextending knees while I stand?
Hi, GHR is also good for mass in the hamstrings or more for strenght ?
I especially liked the second exercise. Can't wait to try it.
Thanx
<3
Scott, when i exercise for abs using captain chair leg raise, i feel stiffness in my thighs, along the abs. Is it normal?
I see this ham raise being recommended a lot, but isn't it basically the same as a leg curl. A lot easier to just go over to the leg curl machine and do them with very controlled form…
The only difference between a stiff-legged deadlift and a Romanian deadlift is the distance traveled… the Romanian deadlift you maintain your lordotic arch… and both exercises your knees have got to be unlocked!