Generally speaking, most of us have weaker hamstrings than our quads.
All you gotta do is stand on the side & see how your quad sweeps forward and then compare it to your hamstring which will be less prominent.
Warm Up 1 – Walking Lunges.
3 sets, 20 strides. Keep the back upright and drive through the heel with each stride.
Warm Up 2 – Lumbar Extensions
3 Sets, 15 Reps. Press your knees down when lifting your back upright to put more tension on the hamstrings.
Hamstring Curls. 2 sets 8 reps with a 2 second isolation at the peak of the contraction. Relax the feet, then slowly lower the weight.
Hamstring Curls. 2 sets 15 reps. The first 5 reps need to be heavy, these are partial reps so you’re only going to perform say 40% of the movement (but it needs to be heavy), immediately after these 5 reps, drop the weight and pump out 10 reps with constant yet controlled tension.
Exercise 2. Barbell RDL’s
Load the bar to a comfortable weight where you can get 12 reps.
Perform 2 sets of these and focus on stretching the hamstrings and correcting your form for the working sets.
Follow with 3 sets of 8. Rock the hips back, keep the back straight & keep the barbell close to the body. At the bottom of the movement keep all weight through your heels & thrust the barbell back up by squeezing the hamstrings and glutes.
Exercise 3. Single Leg RDLs.
4 sets of 8 reps on each leg. Perform back to back with no rest in between sets.
Exercise 4. Box Squats.
If you can, apply band tension to either side of the barbell too.
4 sets 8 reps. Sit back onto the box fully, take off all tension, then drive up & out of the box by flexing the hamstrings and glutes.
Your feet should be slightly wider than shoulder width whilst pointing your toes outwards slightly.
Exercise 5. Good Mornings.
3 sets of 10 Reps. This is basically the same technique as the RDLs however instead of holding the barbell it is rested on your traps therefore the tension is different and place slightly more onto the lower back.
Exercise 6. Leg Press. High and Narrow Foot Placement
4 sets, 15 reps. Keep the knees narrow when lowering the weight & aim to flex/ contract the hamstrings when pushing the pad back up away from your body. It’s hard to master because it feels like it should be a quad exercise. However if you try to pull your feet down whilst staying fixed against the pad, you’ll recruit the hamstrings too.
Exercise 7. Finisher. Banded Hamstring Curls.
2 sets, 30 reps. No rest in between sets. Perform sat upright. Loop a band around a fixed station and flex at the knee bringing your heel towards your bum. Pump the reps out nice and sharp & feel the hamstrings burn as the set goes into the later reps.