October 27, 2023 3 min read
Hamstrings refer to the three muscles located at the back of your upper legs. The hamstring muscle group consists of the semitendinosus, semimembranosus and biceps femoris. These muscles help you bend your knee and extend your hip, allowing you to walk, run, jump, and move your legs in various directions.Shop The Collection: Kettlebells
Strengthening your hamstrings can improve your performance in a variety of activities. Stronger hamstrings can reduce your risk of injury during physical activity, as well as reduce lower back pain. Strengthening your hamstrings also helps you become faster, more agile, and better able to absorb shock when running or jumping.Shop The Gear: MAGMA Cast Iron Kettlebells, from $16.99 USD
A few easy exercises that you can do to strengthen your hamstrings include:Shop The Collection: Dumbbells
Squats are a great way to build strength in your hamstrings. To perform a squat, stand with your feet about shoulder-width apart and your toes pointed slightly outward. Bend your knees and lower your body until your thighs are parallel to the floor. Keep your back straight and your chest up. Return to standing by pushing through your heels. Repeat for 10-15 reps.Shop The Gear: CAP Barbell Rubber Hex Dumbbells, from $5.99 USD
Lunges are another simple yet effective exercise for strengthening your hamstrings. Start by standing with your feet shoulder-width apart. Step one leg forward and lower your body until your front thigh is parallel to the floor and your back knee is hovering just above the ground. Push off your front foot to return to standing. Alternate legs and repeat for 10-15 reps per leg.
Glute bridges are a great way to target your hamstrings while also working your glutes. Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds before returning to the starting position. Repeat for 10-15 reps.
Single-leg deadlifts are an advanced exercise that require balance and coordination. Stand on one leg and hold a dumbbell in each hand. Hinge forward from the hip and slowly lower the weights toward the ground until your torso is parallel to the floor. Return to standing by driving your heel into the ground. Repeat for 8-12 reps per leg.
Step-ups are a great way to work your hamstrings while also building strength in your quads. Start by standing in front of a step or box. Place one foot on the step and press down through your heel to lift your body onto the step. Slowly lower your body back to the ground. Alternate legs and repeat for 8-12 reps per leg.
To get the most out of your hamstring exercises, follow these tips:
Stronger hamstrings can improve your performance in a variety of activities and reduce your risk of injury. By incorporating squats, lunges, glute bridges, single-leg deadlifts, and step-ups into your workout routine, you can build strength and improve your overall fitness level. Be sure to focus on proper form and vary your exercises to avoid burnout and maximize results.