September 14, 2023 3 min read
Hamstring development is a key component of any fitness routine, as strong hamstrings are essential for proper posture, balance and agility. Whether you’re looking to improve your performance in sports or just want to look good, developing strong hamstrings should be high on your list of priorities.Shop The Collection: Kettlebells
When it comes to hamstring training, there are a variety of exercises that can be done to target this muscle group. In this article, we’ll discuss some of the best exercises for maximum hamstring development. We’ll cover their benefits, how to perform them correctly, and tips for getting the most out of your workout.Shop The Gear: MAGMA Cast Iron Kettlebells, from $16.99 USD
The barbell Romanian deadlift (RDL) is an effective exercise for targeting the hamstrings. It’s a compound lift that engages multiple muscle groups, making it an excellent choice for those looking to build overall strength and power.Shop The Collection: Dumbbells
To perform the RDL, stand with your feet hip-width apart, gripping a barbell with an overhand grip. Bend at the knees and hinge forward at the hips while maintaining a neutral spine. Lower the weight until you feel a stretch in the back of your legs, then drive through your heels to return to the starting position.Shop The Gear: CAP Barbell 5-25 LB Rubber Hex 150LB Dumbbell Set, $271.99 USD
This exercise is great because it activates the entire posterior chain, including the hamstrings, glutes, and lower back muscles. Additionally, it promotes proper form and technique, which can help prevent injuries and ensure you’re getting the most out of your workout.
Goblet squats are a great way to target the hamstrings and build lower body strength. This exercise is similar to the traditional squat, but it involves holding a dumbbell or kettlebell in front of your chest.
To perform the goblet squat, stand with your feet slightly wider than shoulder-width apart and hold the weight at chest level. Push your hips back and bend your knees to lower into a squat. Make sure to keep your chest up and your back flat throughout the movement. Drive through your heels to return to the starting position.
This exercise is beneficial because it focuses on proper form and technique, which helps engage the hamstrings more effectively. Additionally, it’s a great way to build strength and stability in the lower body.
Dumbbell step-ups are an excellent way to strengthen the hamstrings and build lower body power. This exercise requires you to step onto a box or bench while holding dumbbells in each hand.
To perform the dumbbell step-up, start by standing in front of a stable box or bench. Place one foot on the box and push through your heel to lift yourself up. As you step up, make sure to maintain a neutral spine and keep your chest up. Once you reach the top, step down with the same foot and repeat the motion with the opposite leg.
This exercise is great because it recruits numerous muscle groups, including the hamstrings, glutes, quads and calves. Additionally, it helps improve balance, coordination, and stability.
Glute-ham raises are one of the best exercises for targeting the hamstrings. This exercise requires you to use a specialized machine called the glute-ham raise (GHR).
To perform the GHR, start by lying face down on the machine. Place your feet under the support pad and grab the handles. From here, squeeze your glutes and hamstrings to lift your torso off the ground. Hold this position for a few seconds before slowly lowering yourself back down.
This exercise is great because it puts the hamstrings under a significant amount of tension, helping to build strength and size. Additionally, it helps improve flexibility and range of motion in the lower body.
Hamstring development is an important part of any fitness routine, as strong hamstrings are essential for proper posture, balance, and agility. Luckily, there are a variety of exercises that can be used to target this muscle group. Some of the best exercises for maximum hamstring development include barbell Romanian deadlifts, goblet squats, dumbbell step-ups, and glute-ham raises.
When performing these exercises, it’s important to maintain proper form and technique. Doing so will help ensure you’re getting the most out of your workout and help reduce your risk of injury.