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Home Gym Hamstring Training
Posted on 9/18/26 at 9:50 am
Posted on 9/18/26 at 9:50 am
How are you guys specifically training hamstrings at home?
I’ve been doing RDLs, but for whatever reason I have a hard time feeling them in my hamstrings. I mostly feel them in my glutes and lower back.
I’m already doing plenty of compound movements that involve the hamstrings—squats, Bulgarian split squats, deadlifts, etc.—but I’d like to add something that targets them more directly.
For those of you training at home, what exercises or setups have worked well?
I don’t have a Nordic bench, and I’m not sure I want to invest in one unless it’s really worth it.
I’ve been doing RDLs, but for whatever reason I have a hard time feeling them in my hamstrings. I mostly feel them in my glutes and lower back.
I’m already doing plenty of compound movements that involve the hamstrings—squats, Bulgarian split squats, deadlifts, etc.—but I’d like to add something that targets them more directly.
For those of you training at home, what exercises or setups have worked well?
I don’t have a Nordic bench, and I’m not sure I want to invest in one unless it’s really worth it.
Posted on 9/18/26 at 10:24 am to JohnDoe00
quote:
I’ve been doing RDLs, but for whatever reason I have a hard time feeling them in my hamstrings. I mostly feel them in my glutes and lower back.
Maybe keep your legs straighter?
I’ve been doing PPSA programs for a while and it’s really only deadlifts, RDLs, and squats. I feel them plenty in my hamstrings.
Posted on 9/18/26 at 10:53 am to JohnDoe00
Nordic curls, good mornings, weighted back raise
Posted on 9/18/26 at 11:35 am to JohnDoe00
Posted on 9/18/26 at 12:19 pm to tke_swamprat
How is that? You like it?
Thinking about splurging on the Sorinex Collegiate GHD but it’s so severely overpriced it’s hard for me to pull the trigger. Aesthetically it’s the most pleasing though. It would pair well with my Rogue Floor Glute.
Thinking about splurging on the Sorinex Collegiate GHD but it’s so severely overpriced it’s hard for me to pull the trigger. Aesthetically it’s the most pleasing though. It would pair well with my Rogue Floor Glute.
This post was edited on 9/18/26 at 12:20 pm
Posted on 9/18/26 at 12:23 pm to GeorgeTheGreek
I don't use it. They have some at our gym. They use them in the group fitness classes. Open gym side has Hammer strength hamstring curl, glute bridge, and reverse hyper.
I've done hamstring curls on TRX straps before. Pretty similar to the Sorinex roller. They'll light you up.
I've done hamstring curls on TRX straps before. Pretty similar to the Sorinex roller. They'll light you up.
Posted on 9/18/26 at 3:39 pm to GeorgeTheGreek
Nordstick hamstring curl strap is a very cheap option.
Posted on 9/19/26 at 1:29 pm to JohnDoe00
Nordics are pretty easy to find a way to setup at home without buying equipment. The ankle straps for dumbbells are another cheap option. Good mornings were mentioned already. They also make really cheap benches with plate loaded hamstring curl attachments that you can buy from Walmart or something used. I've had one from academy for 15 years and still use it.
Look up gliding leg curls
45deg back ext with only one leg locked in hits the hamstrings pretty hard.
You can use resistance bands for curls too
Sled drags
Look up gliding leg curls
45deg back ext with only one leg locked in hits the hamstrings pretty hard.
You can use resistance bands for curls too
Sled drags
This post was edited on 9/19/26 at 1:37 pm
Posted on 9/21/26 at 8:01 am to JohnDoe00
quote:
I’ve been doing RDLs, but for whatever reason I have a hard time feeling them in my hamstrings. I mostly feel them in my glutes and lower back.
RDL's are elite for hamstrings, and so easy to do without targeted equipment. I guess it's easier said than done, but your best bet is to just get the form right and force them to work.
Go lighter. Extremely light. If you know how to stretch your hamstrings, you know how to do RDL's. Start with just the bar and keep your legs extremely straight, utilize bad form so you feel the hammy stretch. As you go up in weight, you'll need to start getting some knee bend and hip hinging to keep your glutes and back out of it. Don't be afraid to just push your arse out of the way. Also it helps to do dumbbells if you have that.
Watch a few youtube videos and try stuff out to see what works, but by far your cheapest and most efficient answer here is just figure out RDL's.
Posted on 9/22/26 at 8:12 pm to JohnDoe00
Hold a weight against your chest and do some good mornings, e.g., keep the legs straight and bend over forward at the waist and then back up.
Posted on 9/23/26 at 8:43 am to GeorgeTheGreek
i like my roller. can easily add bands to it for increasing the difficulty
there are better ghd than the sorinex for sure. the best pure GHD on the market is going to be this one from UCS Spirit. but if you are going to spend the money, highly suggest you get one that is a ghd/RH combo at a minimum. I have the rogue abram 2.0 and like it but there are better for sure.
as far as the OPs question
1) RDL/SLDL
2) TRX/Roller Hamstring curls
3) banded seated leg curl
4) nordics
can pretty much be done with basic equipment
from there, start looking at attachments to a bench for hamstring curls or buying a ghd or RH
there are better ghd than the sorinex for sure. the best pure GHD on the market is going to be this one from UCS Spirit. but if you are going to spend the money, highly suggest you get one that is a ghd/RH combo at a minimum. I have the rogue abram 2.0 and like it but there are better for sure.
as far as the OPs question
1) RDL/SLDL
2) TRX/Roller Hamstring curls
3) banded seated leg curl
4) nordics
can pretty much be done with basic equipment
from there, start looking at attachments to a bench for hamstring curls or buying a ghd or RH
Posted on 9/23/26 at 9:07 am to lsu777
No doubt there are better - I simply like the aesthetic of the collegiate GHD. It’s a beaut.
Posted on 9/23/26 at 9:13 am to GeorgeTheGreek
no doubt. do you have a reverse hyper? if not I can not suggest getting the combo enough or getting both in some form.
Posted on 9/23/26 at 9:57 am to lsu777
I definitely don’t want a combo. Played with the idea of also getting the Westside Scout.
The smartest buy would be the XMaster GHD combo but it looks like such a bitch to put together and move later on. I also don’t trust the hydraulics to not fall apart sooner than later.
The smartest buy would be the XMaster GHD combo but it looks like such a bitch to put together and move later on. I also don’t trust the hydraulics to not fall apart sooner than later.
Posted on 9/23/26 at 10:08 am to GeorgeTheGreek
yea i want the xmaster but prolyl will just buy the scout soon
but get the ghd you want then and then get the scout.
but get the ghd you want then and then get the scout.
Posted on 9/23/26 at 10:17 am to JohnDoe00
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