One Legged Cable Curls
This exercise is kind of similar to the standing leg curl, however it’s a little more difficult or uncomfortable for the average gym goer, as it forces you to provide yourself with balance, stabilization and dexterity while performing the movement. It requires an ankle attachment to connect to the cable crossover/station, as most gyms do not provide this for you. Once you get acclimated to the movement with a moderate weight, it will become second nature and you will definitely start feeling a burn with the high rep sets. Again, if your fitness goal is losing unwanted weight, just getting in shape or trying to get muscularity and definition, using super heavy weight and swinging it uncontrolled, allowing the momentum of the weight to do the work instead of yourself, is not a good idea and will only impede your muscular development. Your focus should be on form, control and volume with isolation movements. Feeling each set in your hamstring muscles is more important than stroking your ego with the heavier amounts of weight being used.
Conditioning the Hamstrings
As I stated earlier, if your not in some type of fitness competition, your more than likely not going to set aside a workout specifically directed at your hamstrings and will work them out of convenience. When you squat, lunge and do other leg movements, your hamstrings are also used, although it’s only in a secondary capacity. Applying a good incline on the elliptical machine or a stair climber for cardio can also work the hams well and give them a nice little pump. Sprints are also another excellent way to condition and work those leg biceps. As with any kind of muscle development, not just your legs, genetics will always play a big part of how big and fast they will grow. Everyone’s body is different so comparing your hamstring muscles to someone else is simply not smart. Some people are just genetically blessed and do not have to work as hard, even though it may appear as if they do. If you’re one of those people that have pulled the genetic short straw and your body does not respond quickly to your training regiment, all this really means is you need to put in a lot more work.
