The legs are an important but sometimes overlooked feature when it comes to resistance training. The following suggestions are aimed at enhancing any leg resistance training routine. So read on, and leg up!

One leg at a time

Training one leg at a time offers a change of pace and can help to correct imbalances. Some studies have shown that it very common for one leg to be more dominant than the other by up to 20%.

Go eccentric

The term "eccentric" with respect to resistance training means slowing down the elongation phase of the muscle process. If performed correctly, this can lead to stronger muscles and faster repair. The hamstrings are composed of fast-twitch muscle fibers and respond well to heavy weights, low reps, and eccentric training. In fact, long jump athletes are known for their hamstring development due to the high impact landings involved in their sport, which cause high levels of eccentric contractions.

Train legs once every four or five days

Since the hamstrings consist mainly of fast-twitch muscle fibers that take longer to recover, allow plenty of time to make a full recovery.

Change it up

Due to the fact that each exercise offers a unique overload pattern, aim for a variety of exercises for maximal hamstring development. Change your routine on a frequent basis. Each week, alternate between doing quad and hamstring exercises first. For example, week 1 perform your quad based training session first. During week 2, perform your hamstring training routine first. This will help to correct any muscles imbalances that may have developed.

Avoid or limit squats on the Smith machine

The ubiquitous Smith machine offers many benefits, but it's best to avoid or limit squats using this piece of equipment due to the shearing forces involved and the tremendous amount of stress placed on the anterior cruciate ligament (ACL).

Don't forget to eat

Eat a light meal at least two hours before the start of a training session. By taking in ample amounts of carbohydrate immediately after training and again an hour later, athletes can get a head start on re-fueling their muscles after workouts, but they will also steer muscle-protein dynamics toward protein creation and away from protein catabolism. This is essential for full recovery. Athletes who don't ingest carbohydrates following their workouts, whether from negligence or a wish to lose weight are in fact losing out in the long run, because their recovery processes are also curtailed. 

Wear the right shoes

Foot ware is very important when it comes to leg training, or resistance training of any kind, for that matter. Remember to wear shoes that fit properly and are themselves in good shape in order to help maintain balance and leg alignment while training.

Pay attention to injuries

A hamstring injury calls for immediate treatment in order to ensure full recovery. The proper method of treatment for a hamstring injury is reflect in the Rest, Ice, Compression, and Elevation (RICE) mnemonic. Use this course of treatment for up 48 to 72 hours only; if the injury has not improved, consult with a physician or qualified rehabilitation specialist.

Don't Train if you are feeling lethargic

This is so obvious it's sometimes ignored. A tired or sluggish feeling is a signal from the body that it has not fully recovered from a previous workout and needs a more rest. Postpone a workout until the following day often is the solution, but only if you feel better. Two intense training sessions in a row are about as much as from which a natural athlete can recover, so be careful not to overdo things.

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