Help for Hams at home!
 

Hi, can anyone suggest any hamstring blasting exercises for home using dumb bells? I do lunges, squats, dead lifts, and bend overs but I can't find anything else that isolates the hams (like what a curl machine may)...any suggestions?

I have free weights and a bench at home...

Thanks!

You can use an exercise ball. Lie on your back, put your heels (or one heel, depending on how advanced you are) on the ball and roll it in to you, bending your knees and lifting your butt off the ground. Slowly let it back out again. It sounds easy but it is really hard!
I have found that straight leg deadlifts, very deep walking lunges, sprints and sprints on stairs all work the hams well, though not in isolation. The ball exercise definitely isolates.

Meg

thought of another one
 

I just remembered another one, I've added to my routine!

Get into a pushup position with your knees on the ground and your toes/feet stuck under the couch. Go into the bottom position - with your arms bent, and "push up" with force, using your hamstrings to bring you into an upright position. Lower yourself using your hams for resistance and the spring up again using your arms for assistance. This is a hard one.

Meg

try this - lie face down on the bench, with your legs supported but feet hanging off - hold a db btw your feet - and curl.

if you really want to hit the legs at home with leg ext & leg curls - invest in a set of ankle weights - makes it much easier.