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This is the best hamstring exercise I've found, but you have to get your form exactly right or it will work your back. You'll know when it's right, because you won't be able to go down as low as a straight leg or a straight back deadlift, your butt will stick out more, and you'll feel it like crazy after a set or two (i.e. have trouble walking for several minutes). There are like 18 kinds of deadlifts that all look the same to a beginner, but once you practice them you'll really notice the differences in what they work. Straight leg straight back deadlift works the hams the most and the back the least out of all the deadlifts.
Other ham exercises are here. Hamstring raise is also really good, but you need the right kind of bench, and my gyms never have. I generally do lying leg curls because they're easy and fairly effective, and are done on a machine.
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Glute-ham raise is recommended.
You should be wary of deadlifts, but only if you are unfamiliar with the form.
As LonelyMargarita said, it is imperative that you learn the form correctly.
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United States22883 Posts
Yeah, that's why I'm wary. I'd probably ask for some instruction from some of the guys at the gym who are familiar with them. I'll try the gluto-ham raise. I already do something similar for my back, so I can probably just adjust the mechanics a bit.
I can probably do lying leg curl with a light weight but machine at my gym overextends my knee a bit too much so I can't really push the weight like I can with a standing machine.
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Kennigit
Canada19447 Posts
Best thing you can do while your watching TV is squats. It targets your quads but your hamstrings will get some attention also for stabilization.
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The whole point is that the likely cause of this was hamstring/quadriceps imbalance, so lots of squats are likely only to exacerbate the issue.
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United States24705 Posts
The other solution is to just stop working your legs :D (works for me :D)
Just run/jog instead?
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United States22883 Posts
Well, I'm going to tone down the leg stuff for a while (except the hamstrings.) The main reason I want to keep doing it is that adding strength has really been beneficial for my knees and the range of motion. I have a lot of power but with the cartilage tears and other factors it tapers off as I go to full range, especially in the left leg. I can actually feel the left patella move at certain weights but it's become a lot more stable as I've gotten stronger.
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EPT
