Hamstring Giant Set

IFBB Figure Pro Heather Dees' Training Journal #10: Hamstrings

Did you ever run to the gym and then realize you only have 30 to 40 minutes to get your workout in? I have, and found giant sets are the perfect way to do a quick workout without sacrificing your desired results. Giant sets can work for any muscle group you need to train. The key is to set up three to four machines so you can move from one workout to the next without too much of a rest period.

Hamstrings are key to balancing your leg front to back. It is common for women to retain body fat in the back of the legs. Developing the hamstring muscle will only help in decreasing the appearance of cellulite and keep that skin tight.


Leg Curls

4 sets/15 reps

  • Do 1 set and move straight to next workout
  • Slightly lift knees off pad while pushing hips down against pad
  • Never raise hips up as you contract your hamstrings
  • Make sure the pad at your calves doesn’t roll up your leg

Free-motion Squat Single-Leg Lunges

4 sets/15 reps each leg

  • Do all 15 reps with one leg, then switch and repeat
  • Keep back straight and against pad at all times
  • Press down through the heel and squeeze glutes as you stand up

Smith Machine Deadlifts
4 sets/15 reps

  • After completing this exercise, move back to leg curl machine
  • Keep back straight when doing deadlifts, bending knees slightly
  • Stand close to the bar, bending only at hip joint
  • As you raise up squeeze glutes and pull hips forward
Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

Muscular Development
Heather's Website

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