If you're getting bored with leg curls, why not try adding some partial deadlifts to your hamstring training programme?
The hamstrings (the large muscles at the back of your thighs) are often neglected. Many people simply throw in a few sets of leg curls at the end of a leg workout. However, to ensure balanced development of the thighs, it's vital to train both the quadriceps (front thigh) and hamstrings with equal effort.
Partial deadlifts (also known as the Romanian Deadlift) involve bending forward and lowering a barbell down to the mid-point of your shins (roughly half way between your knees and your feet). The knees are kept slightly bent, and your back should remain in its normal slightly curved position throughout the movement.
Here's a sample leg workout for you to try next time you're in the gym:
- Squats: 3-4 sets of 6-10 repetitions
- Leg Extension: 3 sets of 8-12 repetitions
- Partial Deadlift: 3-4 sets of 6-10 repetitions
- Lying Leg Curl: 3 sets of 8-12 repetitions
Some important points to remember:
- Use the first two sets of each exercise as a warm-up, then take the final two sets to the point of muscle failure.
- Don't perform this routine more than twice weekly (once a week is enough for most people.)
- 3. Make sure to stretch your legs at the end of each workout. Stretch both your quadriceps and hamstrings for 20-30 seconds each.
