September 07, 2023 4 min read
Hamstring workouts are an important component of any fitness regimen. While most people focus on chest and bicep muscles for getting that “beach body” look, the hamstrings should not be overlooked. Having strong hamstrings is essential to proper form in exercises, as well as helping with overall balance and stability. Thankfully, there are a few key exercises that can help maximize muscle gains and ensure you get the best results from your workout.Shop The Collection: Kettlebells
The hamstrings are a group of three muscles in the back of the thigh: the semitendinosus, semimembranosus, and biceps femoris. They work together to extend the hip and flex the knee, enabling activities such as walking, running, jumping, and kicking. The hamstrings also play a major role in stabilizing the hip joint, which helps prevent injury.Shop The Gear: MAGMA Cast Iron Kettlebells, from $16.99 USD
There are many benefits to working out your hamstrings. Not only will they give you better posture and more control while performing physical activities, but they will also improve your strength, balance, and coordination. Additionally, strengthening the hamstrings can help reduce the risk of lower back pain, sciatica, and ACL injuries. Lastly, having strong hamstrings can also help increase your speed and power when running or playing sports.Shop The Collection: Dumbbells
To get the most out of your hamstring workouts, it’s important to incorporate a variety of exercises into your routine. Here are some of the best exercises for maximum muscle gains.Shop The Gear: CAP Barbell 5-25 LB Rubber Hex 150LB Dumbbell Set, $271.99 USD
The barbell glute bridge is an excellent exercise for targeting the hamstrings and glutes. To perform this exercise, start by lying on your back with your feet flat on the floor and your knees bent. Place a weighted barbell across your hips and press your heels into the ground, raising your hips off the floor until your thighs are parallel with the ground. Hold this position for two seconds before slowly lowering your hips back down to the ground. Repeat this motion for 3-4 sets of 10-15 repetitions.
Romanian deadlifts are a great exercise for developing strength and power in the hamstrings. To perform this exercise, stand with your feet shoulder-width apart and grip a barbell with both hands. Bend at the waist and keep your back straight as you lower the barbell towards the floor. Once your hands reach slightly below your knees, drive your hips forward and bring the barbell back up to the starting position. Repeat this motion for 3-4 sets of 10-15 repetitions.
Single leg deadlifts are a great way to target the hamstrings and glutes without putting too much strain on the lower back. To perform this exercise, stand with your feet hip-width apart and hold a pair of dumbbells at your sides. Lift one leg off the ground and hinge at the hips, keeping your back flat and your core tight. Lower your torso and the dumbbells towards the ground until your leg is parallel with the floor. Drive through your heel and bring your torso and the dumbbells back up to the starting position. Repeat this motion for 3-4 sets of 10-15 repetitions per side.
Kettlebell swings are an excellent exercise for developing strength and power in the hamstrings. To perform this exercise, stand with your feet hip-width apart and hold a kettlebell in both hands. Hinge at the hips and swing the kettlebell between your legs. Then, drive your hips forward and swing the kettlebell up to chest level. Let the momentum carry the kettlebell back down between your legs and repeat for 3-4 sets of 10-15 repetitions.
Weighted step-ups are a great way to target the hamstrings and glutes without putting too much strain on the lower back. To perform this exercise, stand in front of a bench or box and place a weight in each hand. Place one foot onto the bench and press through your heel to lift yourself up. Step your other foot onto the bench and then step back down with the opposite foot. Repeat this motion for 3-4 sets of 10-15 repetitions per side.
Good mornings are a great exercise for targeting the hamstrings and lower back. To perform this exercise, stand with your feet shoulder-width apart and hold a barbell behind your neck. Bend at the waist and keep your back straight as you lower the barbell towards the ground. Once your torso is parallel with the floor, drive your hips forward and bring the barbell back up to the starting position. Repeat this motion for 3-4 sets of 10-15 repetitions.
Incorporating hamstring exercises into your workout routine is essential for maximizing muscle gains and improving overall performance. By incorporating a variety of exercises such as barbell glute bridges, Romanian deadlifts, single leg deadlifts, kettlebell swings, weighted step-ups, and good mornings, you can ensure that your hamstrings will get the attention they deserve. To get the best results, be sure to do these exercises consistently and with proper form. With consistency and dedication, you’ll soon be able to reap the rewards of a stronger, more balanced physique.