Hamstring training for a heavier Squat and strong legs

In the early days of bodybuilding, hamstrings were almost ignored by bodybuilders. They did their leg curls and had secondary effects from squats and deadlifts. But for the most part, hamstrings weren't very high on the priority list for bodybuilders. Athletes ignored them, as did judges. They were simply the back of the leg, nothing more.

Today's judging standards, just like today's physiques, have evolved. Today you see the genetic freaks as well as hardworking average bodybuilders, with bulging hamstrings, etched with detail. The muscle group used to be a bonus. Now, it is absolutely essential to have fairly developed hamstrings in order to place well at regional or national shows.

The hamstrings, or leg biceps, are the muscle group that connects the glutes to the kneecap. They conduct the function of bringing the heel up to the rear end, and provide a counter-balance to the more powerful quadriceps. Having developed hamstrings are functionally important because they help prevent injuries to the quads which can occur due to imbalances, in any activity from squats to cardio to just plain walking.

Lagging hamstrings should be trained first on leg day (before quadriceps, or front thigh). Or they can be given their own day so you are the most fresh and able to give them the most work without holding anything back for the next body part. Some bodybuilders also train quads in their morning workout, and hamstrings in their afternoon/evening workout.

Hamstrings are a small, basic muscle group. You don't need to utilize a wide variety of movements or set/rep ranges to adequately train them. Hamstrings simply require consistent, basic, heavy training using the right exercises and proper form, in order to grow.

Stiff-Legged Deadlifts
The stiff-legged deadlift (SLDL) is a compound exercise and one of the best mass building exercises for the hamstrings. Form is of considerable importance. If you do not have proper form, you can be a victim of injury. Be sure to begin this exercise using light weight until you learn the form.
The SLDL is not a back exercise. Too many people put their lower back into the exercise as they lower the bar. This is wrong. The proper way to do the SLDL is to move the hips back and out of the way as you lower the bar. Lower the bar as far down as comfortable. Don't force yourself to go lower than you naturally can.

Romanian Deadlifts
The Romanian deadlift is another good compound ham exercise. Again, form is of essence. While this exercise is similar to the SLDL in the sense that you have to move your hips out of the way, the difference is that you bend the knees a little more so they are not "stiff" throughout the movement.

Hamstring Curls
Hamstring curls put more emphasis on the lower portion of your hamstrings. You won't build large hamstring with just curls, but they do have their place in quality hamstring training.

Curls can be done lying, standing, or the seated position. The challenge in hamstring curls is keeping the focus on the hamstrings and not using your glutes or calves to move the weight.