Hamstrings are one of the most important muscle groups for athletes, they are made up of three main muscles. Before we talk about how to train the hamstrings it is important to understand WHAT you are training and how different variations effect them.
- Biceps Femoris with both long and short heads just like the Biceps Femoris we normally think of in the arm.
- Semitendinosus located on the back of the thigh which plays a key role in leg movement and stabilization for walking, running, jumping and more.
- Semimembranosus is the third muscle of this groupd that mainly assists with movements and stabilization of the leg and pelvis.
Lengthened VS Shortened Hamstring Positions
In a seated leg curl, the hamstrings are in a shortened position due to the flexed hip. This position reduces engagement of the long head of the biceps femoris, semitendinosus, and semimembranosus, as these muscles cross both the hip and knee, making them less active when the hip is flexed. The short head of the biceps femoris, which only crosses the knee, remains more active, making it the primary muscle working in a seated curl to flex the knee.
In a standing leg curl, the hamstrings are in a lengthened position because the hip is extended. This increases the activation of the long head of the biceps femoris, semitendinosus, and semimembranosus, as they are stretched more and therefore work harder to flex the knee. The short head of the biceps femoris remains consistent in its activity, focusing solely on knee flexion. Overall, the standing curl places more emphasis on the entire hamstring group due to the greater stretch and engagement of the muscles. Training both seated and standing leg curls is important for a well-rounded hamstring because it targets different parts of the muscle group, with seated curls emphasizing knee flexion and standing curls engaging the hamstrings in a lengthened, more activated state, leading to balanced strength and flexibility.
Leg Extension/Curl Machine
Our Selectorized Seated Leg Curl/Extension Unit actually has two ways to train hamstrings, standing or seated. By wrapping the foam around the bottom of the pad athletes can comfortably place their knee against it and bend over and grab the handles for support. Shown above a dual seated hamstring curl is performed, training the hamstring in the shorted position as the athlete is seated. This machine was specifically designed for standing and seated hamstring curls (plus extensions) is the most specific and easy to use/setup tool for hamstring training we have.
Shown above a Standing Hamstring Curl using the GOAT Attachment, two Alpha Rollers and an Adjustable Weight peg.
As we mentioned earlier, In a standing leg curl, the hamstrings are in a lengthened position because the hip is extended. This increases the activation of the long head of the biceps femoris, semitendinosus, and semimembranosus, as they are stretched more and therefore work harder to flex the knee. The short head of the biceps femoris remains consistent in its activity, focusing solely on knee flexion.
A band can be added for more tension throughout the rep as well. The GOAT Attachment is one of the best ways to add a Hamstring Curl machine in a small rack attachable package and it is useful for much more than just hamstring curls.
Glute Ham Roller
The Glute Ham Roller is the most cost effective way to train hamstrings and easiest to setup and store at a rack station. These units have a tab to add resistance or assistance which is shown below with a band added for resistance. The Glute Ham Roller can be used for many other exercises such as ab roll outs or lateral lunges but it gets its name from the Hamstring Curl. The Glute Ham Curl is a much easier exercise for most athletes compared to a Nordic Curl or a Glute Ham Raise, so it is a great place to start with younger athletes.
Our Nordic Plate Attachment was designed to be an improvement to using the Dual Utility Roller or Alpha Single Roller for Nordic Curls. It has a foot plate to lock athletes heels into similar to a Glute Ham Developer Machine does. Shown above the Nordic Plate Attachment was added to an ATR Cable Column for cable assisted nordic curls. These can also be performed with our Dual Utility Roller.
Shown below our Nordic Plate Attachment is paired with an Alpha Bench for partial nordic curls. This is a great way to start with athletes who cannot perform even assisted full ROM nordic reps. Read more about Cable Assisted Nordic Curls here.
Nordics with Dual Roller Or Alpha Rollers
The Nordic Hamstring Curl is one of the best exercises for strengthening the 3 main muscles of the hamstrings we talked about earlier. Shown above they are performed with a Dual Utility Roller and below with an Alpha Roller. They also are great at reducing stress on the anterior cruciate ligament or ACL and decreasing the risk of injury for it which is part of why they have become such a popular movement as of recent.
You can also use our ATR Lat Pull Down or Cable Column units for assisted Nordic Curls shown in the video below.
The Glute Ham Raise or GHR is a popular exercise often performed on a GHD or Glute Ham Developer Machine. We make an Alpha and Basic GHD Machine as well as a Hyperglute and Basic Hyper/GHD Combo Machine. All 4 of these units can be used for glute ham raises. A band can be tied to the back of the foot plate to assist this movement if athletes need assistance or a free weight or barbell can be added for extra resistance.
Difference Between a Nordic Curl and GHR
The Nordic hamstring curl and the glute ham raise are valuable exercises for posterior chain development, but they serve different purposes and activate muscles differently. The Nordic hamstring curl is primarily focused on strengthening the hamstrings through eccentric loading, making it ideal for injury prevention and rehabilitation. In contrast, the glute ham raise, performed on a GHD machine, involves both the glutes and lower back due to the positioning of the knees above the hips, providing a more comprehensive workout for the posterior chain. If hamstring strength is what you are after, perform more Nordic Curls than GHR’s. Read the full article here.
45 Degree Back Extension
Although we do not make a dedicated 45 Degree Back Extension anymore due to low demand in the sports performance market. You can still perform them at a rack station with a pair of Alpha Rollers and a spotter arm.
The 45 Degree Back Extension is a more effective lower back and glute exercise but also trains the hamstrings with the Biceps Femoris long head being the most effected muscle of the hamstring complex.
Lever or Alpha Arm RDL
Our Lever Arms or Alpha Arms allow athletes to perform RDL or Romanian Deadlifts on a fixed path which makes balancing easier allowing them to focus on their hamstrings, lower back and other muscles involved and not balancing.
Cal Dietz of Triphasic Training is a big proponent of using bands in ways you would of never thought of using them. One exercise he has developed is the bent knee hamstring kick or “hamstring tantrum” this is an explosive exercise that should be performed for a maximum of 30 seconds as it is a maximum effort movement. You stretch the band over the spotter arms or bar cups of a rack around the athletes hip height when standing.
Conclusion
Stray Dog Strength offers many solutions for hamstring training, providing options for every space and budget. From our large Selectorized Seated Leg Curl/Extension Unit to the Nordic Plate Attachment and Glute Ham Roller that can be used at a rack station. There are also several barbell, Dumbbell and Kettlebell exercises that train hamstrings as well as sprinting, which should not be overlooked.
Whether you’re looking to train the hamstrings in a shortened or lengthened position, our equipment ensures athletes can target every part of the muscle group for balanced strength and flexibility. With innovative designs like the GOAT Attachment, Nordic Attachment and the Hyperglute machine, we make hamstring training accessible and effective, helping athletes prevent injuries and improve performance. If you have any questions about compatibility of our attachments or setup please reach out to sales@straydogstrenght.com
