{"id":2810,"date":"2018-08-23T09:00:22","date_gmt":"2018-08-23T14:00:22","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=2810"},"modified":"2018-10-25T06:41:43","modified_gmt":"2018-10-25T11:41:43","slug":"hamstring-workouts","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/hamstring-workouts\/","title":{"rendered":"Hamstring Workouts To Strengthen Your Legs"},"content":{"rendered":"<p>Many people tend to ignore hamstring workouts when exercising their legs. However, hamstrings are very important for knee flexion, lower back health, and overall explosive leg strength.<\/p>\n<p>If you\u2019ve been slacking off on working your hammies, then you\u2019re missing out on a lot of gains! Check out these exercises for hamstrings you must work on right away.<\/p>\n<h2>Leg Day Game Changer: Top 7 Hamstring Workouts<\/h2>\n<p>&nbsp;<\/p>\n<h3><span style=\"color: #000080;\">1. Lying Leg Curls<\/span><\/h3>\n<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-2859\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/attractive-young-man-doing-lying-leg-hamstring-workouts-ss.jpg?resize=625%2C418&#038;ssl=1\" alt=\"Lying Leg Curls | Hamstring Workouts To Strengthen Your Legs | exercises for hamstrings\" width=\"625\" height=\"418\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/attractive-young-man-doing-lying-leg-hamstring-workouts-ss.jpg?w=625&amp;ssl=1 625w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/attractive-young-man-doing-lying-leg-hamstring-workouts-ss.jpg?resize=300%2C201&amp;ssl=1 300w\" sizes=\"(max-width: 625px) 100vw, 625px\" \/><br \/>\nLying leg curls are one of the most basic machine exercises for hamstrings. It\u2019s very easy to do and every gym probably has this machine.<\/p>\n<p><strong>How To:<\/strong><\/p>\n<ul>\n<li>Lie on the machine face down.<\/li>\n<li>Press your calves against the foam of the curl machine.<\/li>\n<li>Curl your knees upward towards your glutes.<\/li>\n<li>Do 3 sets of 12 to 15 reps.<\/li>\n<\/ul>\n<h3><span style=\"color: #000080;\">2. Romanian Deadlift<\/span><\/h3>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" class=\"alignnone size-full wp-image-2899\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/young-shirtless-man-doing-deadlift-exercise-hamstring-workouts-ss.jpg?resize=625%2C417&#038;ssl=1\" alt=\"Romanian Deadlift | Hamstring Workouts To Strengthen Your Legs | machine exercises for hamstrings\" width=\"625\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/young-shirtless-man-doing-deadlift-exercise-hamstring-workouts-ss.jpg?w=625&amp;ssl=1 625w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/young-shirtless-man-doing-deadlift-exercise-hamstring-workouts-ss.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 625px) 100vw, 625px\" \/><br \/>\nThe main difference between a Romanian and stiff-legged deadlift is that your butt will move backward. With other deadlift variations, your body moves vertically.<\/p>\n<p>Meanwhile, a Romanian deadlift makes your body move horizontally.<\/p>\n<p><strong>How To:<\/strong><\/p>\n<ul>\n<li>Hold a bar at about hip level while standing. Keep your back arched and knees slightly bent. This will be the starting position.<\/li>\n<li>Slowly move your butt as far back as you can as you lower the barbell. Make sure that you\u2019re looking forward throughout the exercise. Not up or down.<\/li>\n<li>Slowly go back to the starting position by pulling your hips back.<\/li>\n<li>Do 3 sets of 12 to 15 reps.<\/li>\n<\/ul>\n<h3><span style=\"color: #000080;\">3. Clean Deadlift<\/span><\/h3>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" class=\"alignnone size-full wp-image-2900\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/deadlift-hamstring-workouts-us.jpg?resize=625%2C417&#038;ssl=1\" alt=\"Clean Deadlift | Hamstring Workouts To Strengthen Your Legs | hammies \" width=\"625\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/deadlift-hamstring-workouts-us.jpg?w=625&amp;ssl=1 625w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/deadlift-hamstring-workouts-us.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 625px) 100vw, 625px\" \/><br \/>\nIf done right, <a href=\"https:\/\/vshred.com\/blog\/deadlift-proper-form\/\" target=\"_blank\" rel=\"noopener\">the clean deadlift<\/a> is a powerful exercise that works out all major lower body muscles. Make sure to have a trainer spot you during your first attempts at deadlifting.<\/p>\n<p><strong>How To:<\/strong><\/p>\n<ul>\n<li>Place a barbell close to your shins.<\/li>\n<li>Squat down and grip the bar with a hook grip or a double overhand grip.<\/li>\n<li>Keep your eyes straight and back vertical as possible.<\/li>\n<li>Pull the weight upward using your leg muscles. The force should be on your heels.<\/li>\n<li>Once the bar is above the knees, you can either slowly return the weight back down or drop it if your gym has the proper matting.<\/li>\n<li>Do 3 sets of 3 to 5 reps.<\/li>\n<\/ul>\n<h3><span style=\"color: #000080;\">4. Sumo Deadlift<\/span><\/h3>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2902\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/muscular-fitness-man-doing-deadlift-barbell-hamstring-workouts-ss.jpg?resize=625%2C418&#038;ssl=1\" alt=\"Sumo Deadlift | Hamstring Workouts To Strengthen Your Legs\" width=\"625\" height=\"418\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/muscular-fitness-man-doing-deadlift-barbell-hamstring-workouts-ss.jpg?w=625&amp;ssl=1 625w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/muscular-fitness-man-doing-deadlift-barbell-hamstring-workouts-ss.jpg?resize=300%2C201&amp;ssl=1 300w\" sizes=\"(max-width: 625px) 100vw, 625px\" \/><br \/>\nThe sumo deadlift, or wide stance deadlift, allows you to exercise your hamstrings with heavy weights. This is a great powerlifting move that increases both lower body strength and mass.<\/p>\n<p><strong>How To:<\/strong><\/p>\n<ul>\n<li>Place a loaded bar on the floor. Make sure your feet are far from each other.<\/li>\n<li>Lower your body by bending at the hips to grip the bar. Your arms should be inside your legs.<\/li>\n<li>Afterward, lower your hips then drive your heels through the floor to lift the weight up. Lean back as the bar passes the knees.<\/li>\n<li>Slowly return the weight back on the ground.<\/li>\n<li>Do 3 sets of 5 to 7 reps.<\/li>\n<\/ul>\n<h3><span style=\"color: #000080;\">5. Glute Bridge<\/span><\/h3>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2861\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/fitness-man-doing-bodyweight-glute-floor-hamstring-workouts-ss.jpg?resize=625%2C417&#038;ssl=1\" alt=\"Glute Bridge | Hamstring Workouts To Strengthen Your Legs\" width=\"625\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/fitness-man-doing-bodyweight-glute-floor-hamstring-workouts-ss.jpg?w=625&amp;ssl=1 625w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/fitness-man-doing-bodyweight-glute-floor-hamstring-workouts-ss.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 625px) 100vw, 625px\" \/><br \/>\nThe glute bridge is an easy hamstring exercise that can be used for warm-ups or cool-downs. However, don\u2019t underestimate it just because it looks simple.<\/p>\n<p>After a few reps of these, your hammies will be on fire.<\/p>\n<p><strong>How To:<\/strong><\/p>\n<ul>\n<li>Lie on the floor with your knees bent.<\/li>\n<li>Press your feet into the ground as you raise your hips toward the ceiling.<\/li>\n<li>Once your hips are at the top, hold and flex it for about two seconds.<\/li>\n<li>Slowly lower your hips back to the starting position.<\/li>\n<li>Do 3 sets of 12 to 15 reps.<\/li>\n<\/ul>\n<h3><span style=\"color: #000080;\">6. Bulgarian Split Squat<\/span><\/h3>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2910\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/gym-gymnasium-weights-weightlifting-hamstring-workout-us.jpg?resize=625%2C625&#038;ssl=1\" alt=\"Bulgarian Split Squat | Hamstring Workouts To Strengthen Your Legs\" width=\"625\" height=\"625\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/gym-gymnasium-weights-weightlifting-hamstring-workout-us.jpg?w=625&amp;ssl=1 625w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/gym-gymnasium-weights-weightlifting-hamstring-workout-us.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/gym-gymnasium-weights-weightlifting-hamstring-workout-us.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/gym-gymnasium-weights-weightlifting-hamstring-workout-us.jpg?resize=60%2C60&amp;ssl=1 60w\" sizes=\"(max-width: 625px) 100vw, 625px\" \/><br \/>\nThe Bulgarian split squat is an advanced exercise favored by many strength-training coaches. This hamstring workout is a full combination of flexibility and strength.<\/p>\n<p>If you\u2019re new to this exercise, it\u2019s best to practice the form without the weights first.<\/p>\n<p><strong>How To:<\/strong><\/p>\n<ul>\n<li>Find a bench that\u2019s about as high as your knee and place it behind you.<\/li>\n<li>Rest a loaded bar on your shoulders.<\/li>\n<li>Position yourself as if you are about to do a forward lunge with your right leg. Place your left leg on top of the bench.<\/li>\n<li>Lower your body until your left thigh is almost horizontal.<\/li>\n<li>Do 10 reps then use your other leg. This counts as one set.<\/li>\n<li>Do 3 sets of 12 to 15 reps.<\/li>\n<\/ul>\n<h3><span style=\"color: #000080;\">7. Barbell Back Squat<\/span><\/h3>\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/Bj5I-y1j_fQ\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"13\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/Bj5I-y1j_fQ\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <\/p>\n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/Bj5I-y1j_fQ\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by V Shred (@vshred)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/p>\n<p>While it mainly targets your quads, <a href=\"https:\/\/vshred.com\/blog\/how-to-do-squats-exercises-for-knee-pain\/\" target=\"_blank\" rel=\"noopener\">the squat<\/a> is an exercise that targets all major lower body muscle groups. No leg day workout will be complete without it.<\/p>\n<p><strong>How To:<\/strong><\/p>\n<ul>\n<li>Stand with your feet shoulder-width apart with a barbell resting on your shoulders.<\/li>\n<li>Lower your torso by bending your knees. Keep your head straight. Don\u2019t look up or down. Also, remember to let your back arch a bit as your lower your body.<\/li>\n<li>Lift your torso back up to the starting position.<\/li>\n<li>Do 3 sets of 12 to 15 reps.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Try these other leg workouts featured on V Shred&#8217;s YouTube page:<\/strong><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"1170\" height=\"659\" src=\"https:\/\/www.youtube.com\/embed\/cDKL94S51aM?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;start=10&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Incorporating hamstring workouts to your leg day is a great way to increase mobility, strength, and muscle growth. Just remember that the key to growth is consistency.<\/p>\n<p>Once you create a workout plan, make sure you commit to it. So what are you waiting for?<\/p>\n<p>Put on your favorite pair of shorts and sneakers, and hit the gym!<\/p>\n<p><strong>What are your favorite hamstring workouts? Share your leg day routine in the comments section!<\/strong><\/p>\n<p><strong>Up Next:\u00a0<a href=\"https:\/\/vshred.com\/blog\/legs-workouts-exercises\/\" target=\"_blank\" rel=\"noopener\">Legs Workouts | 5 Essential Gym Exercises<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many people tend to ignore hamstring workouts when exercising their legs. However, hamstrings are very important for knee flexion, lower back health,&#8230;<\/p>\n","protected":false},"author":93,"featured_media":2862,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[22,17,51],"tags":[],"yst_prominent_words":[1866,1864,143,1174,2981,2920,2130,2923,2925,2921,363,1531,5563,1284,256,2924,738,745,2919,977],"class_list":["post-2810","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body-workouts","category-fitness-training","category-leg-workouts"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/08\/gym-gymnasium-weights-weightlifting-hamstring-workouts-us-Feature.jpg?fit=1000%2C560&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-Jk","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/2810","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/93"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=2810"}],"version-history":[{"count":22,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/2810\/revisions"}],"predecessor-version":[{"id":4919,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/2810\/revisions\/4919"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/2862"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=2810"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=2810"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=2810"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=2810"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}