Hamstring Straining- Need Advice

Flamingfud

I've been using the hamstring machines in the gym lately to build up some muscle in my legs before heading back to playing rugby after the summer break, and I've been having a problem. I'm able to use the out-to-in hamstring machines easily on a heavy weight, but no matter how much stretching I do, the second I do a rep on the in-to-out machine (even on a very low weight), I can feel a bad tightness on the outside of my right hamstring, which turns quickly into painful strain if I try and do another couple of reps. I've tried stretching the hamstring, I've tried doing ten minutes jogging or on the bike before hitting the machine, it never changes.

Basically, is there any unusual stretches I can try that'd stretch out this hamstring? Or failing that, is there any free weight exercises I can do to target building my hamstrings? I need to build up strength for breaking tackles, stepping guys. The only free weight leg exercises I know are squats.

Aedh Baclamh

Exercises

There's a few on that that you could try. I know the Romanian deadlift is a popular one anyway.

tribulus

Romanian Deadlifts, Cleans, hang cleans, good mornings, deep squats should all hit your hams/glutes well. I wouldn't bother with the machines that much.