It is of importance to keep balance in all things and this includes leg muscles. An imbalance between quad and hamstring muscles will not help you aesthetically and will at some point lead to knee problems and other injuries. This leg routine will work all muscles but have an emphasis on bringing lagging hamstring into balance.
We will use multiply rep ranges to activate all of the fast twitch muscle fibres in the calves in order to obtain maximum strength and size. We will utilize regular exercises but change our feet position to shift the emphasis to hamstring ( Quads and calves will still benefit).
Hamstring Popping Leg Routine 1:
| EXERCISE | VARIATION | SETS & REPS |
| Leg Press warm-up | Feet 5cm higher than normal | 3 x 15 reps |
| Leg Press | Feet 5cm higher than normal | 4 x 10 reps |
| Smith machine squats | Feet placed 5cm forward than normal | 4 x 10 reps |
| Walking Lunges | 3 x 10 reps each leg | |
| Lying Leg Curls | 3 x 15 reps | |
| Stiff Legged Deadlifts | Feet placed 5cm wider than shoulders | 3 x 20 reps |
| Standing Calf raises | 3 x 20 reps |
Hamstring Popping Routine 2 (by themselves 3 days later):
| EXERCISE | VARIATION | SETS & REPS |
| Lying Leg Curls | With dumbbell between feet | 2 x 15 reps |
| Lying Leg Curls | With dumbbell between feet | 3 x 10 reps |
| Stiff Legged Deadlifts | Shoulder width stance | 3 x 12 reps |
| Glute Kick-back machine | 3 x 12 reps each leg |
If you don’t have a glute kick back machine, perform leg presses with light weight and your feet high and wide. These should be done very slowly with emphasis on contracting the hamstring and abductors to squeeze the weight up.
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