The Ultimate Hamstring Workout

The Ultimate Hamstring Workout

There’s plenty of day to day activities that indirectly train your legs - specifically your quads. 
While you might be thinking that’s great news, most of us would rather have additional work on butts than extra muscle on our thighs.
So how do we overcome years of lower body work with daily stimulus and make sure our glutes and hamstrings are getting the same attention?
The answer’s pretty simple: train your hamstrings and glutes slightly more frequently than you train quads.
If you workout all 3 muscles once a week, make your second lower body session hamstring and glute focused.
In today’s article, we’re going to share 10 exercises to get your hammies working and fat burning.
If you’re ready to really get the most out of your hamstrings and glutes, and tighten up the back of those thighs, keep reading:
Squats are staple to kick off most lower body workouts, just like deadlifts tend to rev up your back day and OHP for your shoulder day; but what about when you’re just trying to target your hamstrings? 
Don’t worry; this triple threat workout utilizing barbells,smith-machines, dumbbells, and cables is guaranteed to get your muscles working and body sweating.
If you are looking to sweat even more during this workout,  check out what our athletes are using to enhance their training.
Compound Exercises
1 set of 60 seconds Example: 45lbs for 60 seconds
1 set of 60 seconds + 10lbs Example: 55lbs for 60 seconds
1 set of 60 seconds + 10lbs Example: 65lbs for 60 seconds
1 set of 60 seconds + 10lbs Example: 75lbs for 60 seconds
Barbell Hipthrusts

1 set of 90 seconds Example: 95lbs for 90 seconds
1 set of 60 seconds + 25lbs Example: 95-115lbs for 60 seconds
1 set of 45 seconds + 20lbs Example: 95-135lbs for 45 seconds
1 set of 45 seconds + 30lbs Example: 95-165lbs for 45 seconds
Smith Machine Deadlifts

1 set of 15 reps Example: Bar + 5-10lbs on each side
1 set of 15 reps Example: Bar + 10-15lbs on each side
1 set of 15 reps Example: Bar + 15-20lbs on each side
1 set of 15 reps Example: Bar + 15-20lbs on each side
Accessory Exercises

Stability Ball Hamstring Curls

1 set of 10-15 reps
1 set of 15-20 reps
1 set of 20-25 reps

Cable Kickbacks - Hamstring Focused

4 sets of 15 reps Example: 5lbs for 15 reps 
Lying Hamstring Curls

4 sets of 20 reps Example: 30-70lbs for 20 reps

Burn Out Sets
Glute Ham Raises

4 sets of 20-30 reps 
The Bottom Line
Whether it’s your upper or lower body, you want to build a balanced physique from front to back. If you find you naturally have a dominant muscle group, be sure to compensate by doing additional work on your non-dominant opposing muscle group.
TC1 Sweat Ignition can really help those muscles stay warm and loose through your exercise routine so you are less prone to injury and get better recovery. So if you’re really looking to take your training up a notch, click here to get your jar and belt, and get moving!

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