Hamstring Training "The Right Way To Build Muscle Mass and Strength"

• Fully contract the muscle during every repetition.
• When exercising the hamstring muscle, never bounce during every workout and every repetition.
• Do not use excessive force.
• Warm-up before you begin your training program.
• Weight lift properly and use proper techniques.

It is extremely important that when doing any type of training that you perform the movements properly, if you do not use proper movements then you will not get the full benefits.. It is not easy to unlearn bad workout habits, so learning the right exercises technique from the start is highly recommended.

For every exercises you do, start by picking 3 of these hamstring exercises and do about 4 sets for every and all exercises. You can vary the set and the hammy exercise that you do for every hamstring workout. 

1. Begin by choosing 3-4 of these exercises.
2. Switch these exercises around everyday.
3. Do 3 sets of each of the 3-4 exercises that you choose.
   
4. Do 12-15 reps for every one set that you do.

1. Place a barbell behind the neck rested on the shoulders.
   
2. Move your left foot forward and bend both knees.
   
3. Be sure that you left foot is flat on the floor and your right knee is touching the floor.
   
4. Return your left foot back to the original position.
   
5. Repeat the process with the other foot.

1. With both hands, firmly grab the dumbbells.
   
2. Move your left foot forward and bend both knees.
   
3. Be sure that you left foot is flat on the floor and your right knee is touching the floor.
   
4. Return your left foot back to the original position.
   
5. Repeat the process with the other foot.

1. On the hamstring machine station, lie on your stomach.
   
2. Curl the weight upward until both legs touches the butt.
   
3. Fully extend your legs.
   
4. Repeat the process slowly to get good muscle contraction.
   
5. This is also known as "hamstring curls".

1. Place the barbell on the floor in front of your feet.
   
2. Using an overhand grip, squat down and firmly grip the barbell.
   
3. Grip the barbell just a bit more than shoulder width apart.
   
4. Begin lifting the barbell and then stand straight up..
   
5. Squat down and place the barbell back on the floor.

1. Sit down on a hamstring machine station.
   
2. Begin moving both legs downwards until you can't go downwards any further.
   
3. The weight must be completely lowered to the ground.
   
4. Then bring the legs to its original position.

1. With the Smith Machine, firmly grab the barbell.
   
2. With an overhand grip, grip the bar about shoulder width apart.
   
3. Hang the barbell in front of the body.
   
4. Bend in the waist and keeping the legs as straight as possible to lower the barbell to the floor.
   
5. Be sure to focus on the buttocks and hamstrings area to pull the barbell upwards.
   
6. It is very important to have your back straight throughout the exercise.

1. Stand on the station where the standing leg curl machine.
   
2. Keep your right leg straight and bend your left leg, so that the weight can be curled upwards.
   
3. Try to touch your buttocks with you left heel.
   
4. Fully extend your left leg.
   
5. Repeat the left until it begins to fatigue.
   
6. It is very important to have your back straight throughout the exercise.

1. Firmly grab the barbell with an overhand grip about shoulder width apart.
   
2. Make sure that the barbell is hanging in front of the body.
   
3. While lowering the barbell to the floor, bend your knees and waist.
   
4. Then, lift the barbell to its original position.
5. It is very important to have your back straight throughout the exercise.

1. Lie down with your back on a mat that is on the floor.
   
2. Place both the heels on the front upper edge of a large exercise ball.
   
3. While the back of the shoulders are rested on the floor, your lower back will be lifted off the floor so will your upper back.
   
4. Move your heels towards your body by bending the knees slowly.
   
5. Roll the exercise ball underneath your feet.
   
6. The exercise ball should only be moving by 6 to 12 inches.
   
7. Fully extend your legs so that you can reach the original position is reached.

1. Use an elastic exercise band.
   
2. Keep your right leg fully extended.
   
3. With one foot, kick your left heel backwards
   
4. For a one count, hold your left leg at the glute position.
   
5. Throughout the exercise, both of your legs must be fully extended.
   
6. Repeat the procedure when switching to the other leg.

1. On the lower part of the pulley machine, connect a small hand attachment.
   
2. Place your left foot through the hand attachment.
   
3. Wrap this attachment around the left ankle.
   
4. The right leg must be fully extended.
   
5. Kick your left heel backwards up to one foot.
   
6. For a one count, hold your left leg at the glute position.
7. Then, bring your left leg to its original position.
   
8. Repeat the procedure when switching to the other leg.
9. Throughout the exercise, both of your legs must be fully extended.

1. On the hamstring machine station, lie on your stomach.
   
2. Curl the weight upward until one legs touches the butt.
   
3. Fully extend your legs.
   
4. Repeat the process slowly to get good muscle contraction.
   
5. This is also known as "hamstring curls".
6. Then repeat the process with the other leg.
   

1. Sit down on a hamstring machine station.
   
2. Begin moving one leg downwards until you can't go downwards any further.
   
3. The weight must be completely lowered to the ground.
   
4. Then bring your leg to its original position.
5. Then repeat the process with the other leg.