HAMSTRINGS

The hamstrings are a crucial part of the legs that sometimes get neglected.  They help with extending the leg at the knee joint and curling it back in, they also are key in providing power in lifting/jumping/running.  So if you want to be all out stronger and faster, don't skip the hamstrings.

With all lower body workouts -- as with any workout -- form is crucial, keep your back straight!  If you can't maintain good form lower the weight.

Dead-lift

The regular dead-lift will incorporate just about every muscle in the legs, but it does have more emphasis on the hamstrings.

 

Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps

Stiff Leg Dead-lift

Similar to the regular dead-lift, the stiff leg version focuses even more on the hamstrings.

 

Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps

Leg curl

The leg curl is one of the best exercises to focus on the hamstring the most.  You can do this lying down or sitting depending on what kind of machine you have available.

 

Set 1: 15 reps
Set 2: 12 reps
Set 3: 8 - 10 reps
Set 4: 6 - 8 reps

Plate Drag

Similar to the leg curl, you can do these in combination with them.  If there is no machine available for the curl you can substitute in these.  Simply find a weight,  lay down, and grab onto something so you don't slide towards the weight.

 

Set 1: 12 - 15 reps
Set 2: 8 - 10 reps
Set 3: 6 - 8 reps

Resources

Matt Biss, Bodybuilding.com's 10 Highest-Rated HamstringExercises, Bodybuilding.com. Web. 29 May 2013. 9 April 2014.
Alex Stewart, The Top 5Exercises For Increasing Hamstrings Mass, Muscleandstrength.com. Web. N.D.  9 April 2014.
All photos owned and provided by Jordan Kinney.