Hamstring Training Exercises - Alternatives to Deadlifts or Leg Curls

Although it might not seem like it at first, there are actually quite a few exercises that target the hamstrings. You just have to put a little more thought into it, as the exercises may not be as obvious to you as, say, those you use to train your biceps. To help you out, I've dug deep down in into my bag of training tricks to give you a list of three of the lesser known exercises for hamstrings.

Although these babies aren't seen performed as often as deadlifts or leg curls, they will stress your hamstrings in a totally new way. So get ready to shock your hammies into new growth!

The first exercise is known as a cable pull-through. To perform this exercise, use a rope attachment and stand facing away from a low-cable pulley with your feet just wider than shoulder-width. From this position, keep your knees fixed and bend over at your waist to grab the rope from the floor. From here, straighten up from your waist back to a standing position while making sure to keep your knees fixed and your back straight at all times. Be cautious, and just make sure you don't skin your nuts with the cable as you pull it between your legs - trust me, it won't be good for your sex life. For the best results, try to really focus on flexing your hamstrings on the way up. Perform 3 sets of 12 to 15 reps.

Another great hamstring exercise is the reverse hyperextension. These are basically just the opposite of the regular hyperextensions you do for your lower back. Instead of locking your heels while moving your upper body, in reverse hyperextensions, you keep your upper body stable while lifting your legs. The only piece of equipment you need to perform this exercise is a high bench. Step up to the bench, bend over, and let your upper body lie facedown while making sure that your legs aren't on the bench. From here, stabilize yourself by holding on to the bench and begin the rep by raising your legs until your body is straight and horizontal to the floor. Really squeeze your hamstrings hard and hold this position for a quick second. Slowly lower your legs back to the starting position. Perform 3 sets of 12 to 15 reps.

Finally, give stiff-legged deadlifts with a rollout a try. To perform this exercise, grab a barbell with an overhand grip about shoulder-width apart, and start in a standing position. Keep your knees fixed and bend forward from your waist, thrusting your glutes backwards. Remember to always keep your back straight. Bend down until your torso is about parallel to the floor. Before straightening up, let the bar drift a few inches forward (away from your body). This will force your body to stick your rear end even farther out toward the back to keep you from falling forward. This extra stretch is what will help stimulate your hamstrings into new growth. Perform 3 sets of 12 to 15 reps.