Exercises for hamstring issues - posted by Thor
For those who are looking for the Thor's post a few weeks ago (you, zoj!), here it is
For Hammy Attachment issues, these exercises will help strengthen the area, but please note that it is not a quick fix, and you will likely get worse before you get better (that's just how strengthening exercises work anyway):
1) Dead Lifts - but follow form here (very important), straight but soft knees very key; you're not bending at the knees
2) Back Extensions (lock knees, pull back, make sure to feel through to your lower glutes -- if you do not, you're doing them wrong or with not enough weight, slow motions better)
3) Step Ups - step up to bench, drive from heel as you step up, start with light weights. Form: stand in front of bench with feet together and straight (key), step up right foot on bench (arms by your side holding weights) so that full foot is on bench, drive up with heel, okay to push off with left foot, then bring left foot next to right on bench, both should be straight, then right foot down, then left foot down, then without taking other steps or corrections, back up with right foot. So it is right up first, right down first. Switch sides to left.
An example workout (3 x per week):
WU - Side lunges, 20 each side (work up to 50 after a few weeks)
Dead Lift - 15 x 20 lbs (2 x 20 lb dumbbells, one in each hand)
Back Extension - 15 x 80 lbs (80 lb total on machine)
Step Ups - 12 x 15 lbs (24 total step ups with right and left foot, starting with 2 x 15 lb dumbbells, one in each hand)
Dead Lift - 15 x 20 lbs
Back Extension - 15 x 80 lbs
Step Ups - 12 x 15 lbs (24 in total with right and left)
Dead Lift - 15 x 25 lbs
Back Extension - 15 x 90 lbs
Step Ups - 12 x 20 lbs (24 in total with right and left)
Ramp up weight as needed and reps to at most 20. You will notice a difference in a lot of ways, especially in the hammy attachment being stronger, in 4 weeks if you do 3 x per week and try to feel what you should feel and don't be shy with the weight.
This is a great start. If you do this an like it and want more, ask. I have several more exercises to add to this that target the glutes and help with hammy attachments.