The hamstring muscles cross the hip, as well as the knees. Muscles such as these are biarticular, that is, they cross two joints rather than one. Training a hip dominant exercise such as the stiff legged deadlift or an RDL regionally targets a specific portion of the hamstrings. The stiff legged deadlift and the RDL bring the greatest focus and electrical activity on the upper area of the hamstring specifically the upper medial portion. The lying leg curl targets the lower medial portion. By choosing appropriate exercises that specifically develop the upper and the lower sections of biarticular muscles leads to greater muscular adaptation.

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 rdl

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 The Pendulum Leg Curl

Insure that the hamstring is fully developed by training the upper and lower portions.....doing this Gets the hamstrings Strong