Via 2x Ms Olympia Erin Stern "One of the best exercises to grow and sculpt hamstrings - Nordic curls! If you don’t have a partner, you can wedge your feet under a machine or load up a bar, secure it, and place your heels under the bar! . . This exercise is awesome because it focuses on the negative/eccentric motion of the movement and uses just your body weight. I love to do 3 amrap sets (as many reps as possible. The reps may look something like this: 10, 7, 6.. decreasing as you get tired! . .