Best machine for hamstrings
A question from several followers: “Thiago… which exercises or machine would you recommend for the hamstrings?” To be clear: it is not possible to do a specific (isolation) workout for the legs and glutes without involving opposing muscle groups.
So, if you follow this split and do squats on leg day, know that you are working your hamstrings and glutes, even if that is not your intention.
Best exercises
However, although deep squats, leg presses, and lunges build hamstring muscle, the gains are smaller than for the quadriceps. This goes beyond women’s aesthetic concerns, since this muscle imbalance may be one reason for the higher incidence of knee pain among women.
To return to the question and answer directly: to complement your workout with essential compound exercises such as the leg press and deep squat, I would recommend the stiff-legged deadlift and seated leg curl.
Which exercise targets the hamstrings most?
The hamstrings run along the backs of your thighs, from your hips to your knees—and are involved in almost every leg and lower-body exercise.
Before finding out which exercise targets the hamstrings most, know that your hamstrings support much of your body and help you climb stairs, walk, or run on an inclined treadmill. Any high-intensity exercise relies on them.
And if you want to squat lower, push farther, and generally act like a tough guy on leg day, taking the time for a good hamstring workout is a must.
