Training Journal #5: Hamstrings

IFBB Figure Pro Heather Dees' Training Journal #5: Hamstrings

Another week and another workout! Today I want to go over the importance of building strong hamstrings. I used to hate training this muscle group but as I have seen development it has slowly become one of my favorite training days! I discovered that developing your hamstrings and glutes is the secret to achieving the tight, toned, shapely legs that many women strive for! Obtaining this helps you keep that sexy leg look year round; it creates shape and symmetry necessary for your legs.

A major key in developing your hamstrings is to keep your form during your workout. Understand the muscle you are working and feel it burn as you train. One of the exercises I do for hamstrings is hyper extensions. Weighted or not, this exercise is extremely good for developing the hamstring, but most commonly is performed wrong. I see a lot of swinging up and down, which will not accomplish the goal of hamstring development and can often cause low back pain. Keep your form tight, contracting your glutes the entire time, slowly lowering toward the floor, then squeezing both hamstrings and glutes as you raise up. You want to drive back with your heels and have a slight bend in the knee! That is just one awesome exercise. Here is the rest of my routine:


Seated Hamstring Leg Curls

4 sets/reps 15, 12, 10, 15

  • Keep abs tight
  • 2 counts down, hold 1 count, 3 counts up
  • Keep back flat against back rest

Lying Hamstring Curls

4 sets/reps 15, 12, 10, 15

  • Keep hips flat against bench
  • Slightly lift knees off bench and keep glutes contracted entire set
  • Go slow and hold form
  • Do not raise glutes up as you contract your hamstring

Hyper Extensions
4 sets/reps 20, 18, 15, 12

  • Keep slight bend in knees
  • Drive heels backward into footplate
  • Slowly lower your upper body forward, keeping chin tucked and chest up
  • Keep glutes contracted entire set

Single-leg Standing Hamstring Curls
3 sets/reps 20, 18, 15

  • Keep hips tucked and glutes tight
  • Drive up with heel
  • Squeeze up, slowly release down
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:

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