hamstring training advice any ideas?

[ben 21]

hi me again, ive noticed latley a significant imbalance my quads are good and they have come up well for me this year but my hamstings (leg bicep) are lagging and looking quite aniemic. the problem is total lack of training variety, stiff leg deadlifts work to a degree but my lower back is a bit funny and i do lying leg curls, i also squat very deep. ive tryed glute hamraises but cant do them effectivley again because of my back. im keen to bring them up so my leg fits together well and looks equal so i would greatly appreciate what ever help you could offer.

[dope540]

ghr

single leg deadlifts with dumbells

wide stance powerlifting style squat

axe kicks
hook kicks

[stronglikewood]

On curl exercises, contract and squeeze at the top and control the weight down if you aren't doing that. Other than that it seems you have both bases covered- a deadlift and curl variety. Maybe you just need more time on those.

[JC82]

Elevate one end of a flat bench, lie face down on it as you would for a ham curl, grip a dumbbell between your feet, then curl it up. Takes a bit of getting used to, start light obviously. Burns like no other and doesn't have the support of the leg curl machine to keep you in the groove.

Not sure I've explained it particularly well, some one might know what I mean and be able to explain better!

[tombradshaw]

Target your Hamstrings on a seperate day as well as your usual leg day? Including a few squats concentrating on the negative (lowering phase) more so than the lift will really get them working and lying leg curls are obviously really good at targetting just them. If you're looking for building the size hit the hypertrophy range of 6-12 (but 10 reps I'd say SHOULD bring the best results). 4 sets of 10 reps on a couple of exercises on a seperate hammy day should see a good difference come about...

Hope this helps a bit

[ben 21]

@ jc82 must of tryed this for about 20 mins today and diddnt even get 1 rep lol very awkward to get into place

@ tombradshaw i think an extra hammy session a week would be a good idea might throw some in on my chest day (also hit calves that day)