Suggestions for hamstring exercises or stretches

Seeking Advice
1

I have always had smaller legs, and no matter what I do, I seem to gain strength without much noticeable growth. Whether I use heavier weights with fewer reps or lighter weights with higher reps, it doesn’t seem to make a difference.

My hamstrings don’t seem to grow much. I’m wondering if anyone has recommendations for exercises I can add to leg day to help build some size. Maybe something to incorporate on cardio days? I know genetics play a big role, but there must be something I’m missing that could help boost my progress.

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2

Have you given deadlifts a try?

3

Yes, but I haven’t added Romanian deadlifts to my routine yet.

4

What leg exercises are you currently doing?

5

What does your leg day routine currently look like?

6

I just mentioned it above.

7

I am currently doing leg extensions, leg curls, deadlifts, lunges, banded walks, glute bridges, hip thrusts, squats, and calf raises.

I plan to add single-leg squats and split squats. I have been advised to switch to or add Romanian deadlifts.

8

I’d incorporate single-leg deadlifts, switch to single-leg curls, and add Bulgarian split squats or single-leg squats.

1 Like
9

Exactly, I was thinking the same. It’s good to let each leg work independently sometimes.

10

Be sure to perform Romanian deadlifts (RDLs)/single-leg deadlifts (SLDLs) and leg curls close to failure and progressively increase the weight while monitoring your body weight.

You might be doing too much rather than too little. Hamstrings don’t require extensive volume to grow, and more than 8-10 intense sets per week could be excessive.

11

The idea of overdoing it is worth noting. I’ve often had jobs where I either did repetitive tasks or lifted heavy weights all day. Right now, I work two shifts of 20-32 hours, lifting and carrying thousands of pounds in 100-pound increments for 50-100 yards.

12

Are you noticing any increase in your weight?

13

Are you referring to weight gain in general, or is it part of a specific goal?

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14

As a goal. To grow your hamstrings, you need to be gaining weight. Adding muscle requires at least a modest caloric surplus.

15

Yeah, I get the nutrition part. I have done a lot of training on food and supplements. I know I’ll have some fat and water retention for now. I considered lean bulking, but it’s tricky. For the next month, I will gain weight and then address the fat and water. After that, I’ll go back to bulking for a while. I just don’t want it to get out of hand. I do not want to end up with “titties” :sweat_smile:.

16

Romanian deadlifts and hamstring curls.

/Thread

3 Likes
17

That’s precisely the routine I use for my hamstrings as well. It is effective and delivers good results.

18

It’s as straightforward as that. Perform these exercises with intensity and focus. Putting maximum effort into Romanian deadlifts and hamstring curls will enhance their effectiveness and lead to better results. Consistency and dedication in executing these exercises with the right intensity are key to achieving significant improvements in hamstring strength and muscle development.

19

What do you mean by “with intensity”? Are you talking about adjusting the sets, reps, or the weight?

20

Select a weight that is difficult for you to lift within your target number of repetitions. As you complete each set, aim to push yourself to the point where your form is just shy of breaking down technically. This means you are working hard enough to challenge your muscles while still maintaining proper technique.