Ok, you're going to hate me for this one...

This is a great "peak contraction" hamstring exercise for when you don't have access to a leg curl machine. And it will feel like somebody jamming knives into you hamstrings at the top...in a good way, of course ;).

I pulled this one from my book "The Best Leg Exercises You've Never Heard Of"

It combines not only the knee flexion function of the hamstrings (aka bringing your heel to your butt) but how you perform this particular exercise also incorporates the hip extension function of the hamstrings, which is something the leg curl exercise misses.

This means you're shortening the hamstrings at both ends, which gives you that peak contraction position.

For this, you just need a weight plate and a surface that allows the plate to slide (e.g. carpet or smooth flooring). I'm using a 45 lb plate in the demo.

Set it on the floor (smooth side down) about 5 feet away from something solid you can grab onto. I'm in the rack for this one but it doesn't matter what you use. You can also start lighter.

Now lie down and grab onto that solid object and your feet on top of the weight plate. Hook your heels in the lip of the plate.

Now PULL the weight plate back and up towards your butt while at the same time pushing your hips UP towards the ceiling. This upwards hip push is CRITICAL as that's what shortens the hamstrings at the top, near the hip.

I like to use an explosive movement for this one off the start because that's really what the hamstrings are designed for. When you get to the top, hold that contraction for a few seconds...and yes, it WILL hurt. A lot.

The contraction you get from this one is HUGE.

You're combining the two functions of the hams into one movement, which really makes for an intense exercise, hitting a contraction the likes of which you've probably never felt before.

This is a great exercise for home gym trainers who don't have access to a leg curl machine and who need something beyond stiff-legged deadlifts for their hamstrings.

Peform this exercise as a finisher for your hamstrings, after you've done the heavy work. I would also recommend doing some hamstring stretching after this one because of the hard contraction.

If you like this one, you should definitely check out "The Best Leg Exercises You've Never Heard Of." It's PACKED with more than 150 horrible exercises just like this one... ;)

Nick Nilsson
The "Mad Scientist of Muscle"