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How to Achieve Maximum Results with Hamstring Workouts

December 14, 2023 3 min read

How to Achieve Maximum Results with Hamstring Workouts

The hamstrings are an important muscle group and need to be worked in order to maximize results. When we talk about hamstring workouts, we’re referring to exercises that target the three muscles of the posterior thigh: the semitendinosus, semimembranosus, and biceps femoris. These muscles are responsible for hip extension and knee flexion, so training them is essential for improving your overall performance and athleticism.

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Hamstring injuries are very common in sports and can be a real hindrance to athletic performance. If you’re looking to increase your strength, power, and speed, then hamstring exercises should be part of your regular routine. They can also help improve posture, balance, and stability.

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In this article, we’ll be discussing the best hamstring exercises, and how to achieve maximum results with these exercises. We’ll also be going over the importance of using proper form, and why it’s necessary to train your hamstrings in different planes of motion.

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Why Hamstring Workouts are Important

As mentioned before, the hamstrings are responsible for hip extension and knee flexion. Training your hamstrings is vital for improving your overall athletic performance and preventing injury. Here are some of the benefits that come with incorporating hamstring exercises into your routine:

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  • Increased mobility and flexibility
  • Improved posture and balance
  • Reduced risk of lower back pain and injury
  • Increased strength and power
  • Better coordination and agility

It’s important to note that training your hamstrings will not only help you perform better, but it can also reduce the risk of injury. The hamstrings are one of the most commonly injured muscles in athletes, so it’s important to incorporate exercises that strengthen and stretch them regularly.

Types of Hamstring Exercises

There are many different types of hamstring exercises that can be used to target this muscle group. Here are some of the most effective ones:

  • Deadlifts
  • Good mornings
  • Romanian deadlifts
  • Lunges
  • Step-ups
  • Glute-ham raises
  • Leg curls
  • Hip thrusts
  • Kettlebell swings

These exercises can be done with either free weights or machines. Each exercise has its own benefits and can be used to target the hamstrings in different ways. For example, the deadlift is a great compound movement that works the entire posterior chain, while the leg curl is a more isolated exercise that focuses on the hamstrings specifically.

Proper Form and Technique

When performing any type of hamstring exercise, it’s important to use proper form and technique. This will ensure that you’re targeting the correct muscles and getting the most out of the exercise. Here are some tips for proper form when doing hamstring exercises:

  • Keep your back flat and chest up throughout the exercise
  • Ensure the weight is evenly distributed between both legs
  • Don’t allow your knees to cave inward or outward during the movement
  • Maintain control of the weight during the eccentric (lowering) portion of the exercise
  • Focus on feeling the contraction in the hamstrings, not just the movement
  • Engage your core and glutes during the exercise to protect your lower back

It’s also important to use a full range of motion for maximal benefit. You want to make sure you’re fully stretching and contracting the muscle throughout the entire exercise. By doing this, you’ll ensure that all of the muscle fibers are being targeted and you’ll get the most out of each rep.

Training in Different Planes of Motion

It’s also important to vary the exercises you do and train your hamstrings in different planes of motion. This will ensure that all of the muscles fibers are being targeted and that you’re getting the most out of your training.

For example, the deadlift works the hamstrings in the sagittal plane (forward and backward), while the step-up works them in the frontal plane (side to side). So by including both exercises in your routine, you’ll be able to target all of the muscle fibers in the hamstrings.

It’s also important to vary the angle of the exercise. Doing exercises at different angles will allow you to target the hamstrings from different directions and get a more complete workout. For example, doing Romanian deadlifts instead of traditional deadlifts will allow you to target the hamstrings from a different angle and recruit more muscle fibers.

Hamstring exercises are essential if you’re looking to maximize your athletic performance, prevent injury, and build strength and power. There are many different types of exercises that can be used to target this muscle group, and it’s important to use proper form and technique. It’s also important to train your hamstrings in different planes of motion and at various angles to get the most out of your workouts.

By following these tips, you’ll be well on your way to achieving maximum results with your hamstring workouts.