Best exercises for the hamstrings
A question from several followers: “Thiago… which exercises would you recommend for the hamstrings?” Let’s be clear: it’s 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 your quadriceps day, know that you’re also working your hamstrings and glutes, even if that’s not what you intended.
Types of squats
However, although deep squats, leg presses, and lunges build hamstring muscle, the gains are smaller than those for the quadriceps.
This goes beyond aesthetics for women, since this muscle imbalance may be one reason for the higher incidence of knee pain among women.
And to get back to the question and answer it directly: to complement your workout with essential compound exercises such as the leg press and deep squat, I would recommend the stiff-leg deadlift and leg curl machine.
How to build your hamstrings
Your hamstrings run along the back of your thighs, from your hips to your knees—and come into play in almost every leg and lower-body exercise.
Your hamstrings power 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 be a badass when it comes to leg training, making time for a good hamstring workout is a must.
Compound exercises are those that involve multiple joints and several muscle groups, including the hamstrings.
