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The hamstrings are a vital muscle group for athletes and fitness enthusiasts alike. They play an essential role in stabilizing the knee joint, providing power to the hip, and providing support to the lower back. The hamstrings also give you more mobility in your lower body, making it easier to perform other exercises like squats, lunges, and deadlifts. Thus, targeting the hamstrings with proper exercises is essential for overall strength and conditioning.
Shop The Collection: KettlebellsUnfortunately, many people don't know how to target the hamstrings correctly. This can lead to imbalances, improper form, and even injury. While there are plenty of machines and weights that can be used to train the hamstrings, there are also plenty of bodyweight exercises that can do the job as well. In this article, we'll explore the best bodyweight exercises for targeting the hamstrings.
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The glute bridge is a great exercise for targeting the hamstrings. To perform the glute bridge, begin by lying flat on your back with your feet flat on the floor and your knees bent. Next, press through your heels and lift your hips off the ground until they form a straight line from your shoulders to your knees. Squeeze your glutes at the top of the movement and hold for a few seconds before slowly lowering your hips back down and repeating.
Shop The Collection: DumbbellsThis variation of the glute bridge is great for increasing hamstring strength, but if you want to take it one step further, you can add a weight or resistance band to make the exercise even more challenging. You can also try the single-leg glute bridge, which will require you to balance on one leg while performing the exercise.
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The Romanian deadlift is another great bodyweight exercise for targeting the hamstrings. To perform the Romanian deadlift, stand with your feet shoulder-width apart and hold a light dumbbell in each hand. From here, bend at the waist and lower the weights toward the floor until you feel a stretch in your hamstrings. Pause for a second or two and then drive through your heels to return to the starting position.
While the Romanian deadlift is traditionally done with weights, it can also be done using just your bodyweight. To do this, simply stand with your feet shoulder-width apart and hinge forward at the hips until you feel a stretch in your hamstrings. Hold this position for a few seconds before returning to the starting position. This is a great way to work your hamstrings without any additional equipment.
The lying leg curl is a great bodyweight exercise for targeting the hamstrings. To perform the lying leg curl, begin by lying flat on your stomach with your feet together. From here, lift your feet off the ground and draw them toward your glutes until your legs are bent at a 90-degree angle. Hold this position for a few seconds before slowly returning to the starting position and repeating.
If you want to make the exercise more challenging, you can try the single-leg version of the lying leg curl. For this variation, keep one leg on the ground while lifting the other leg up and drawing it toward your glutes. This will require more balance and stability and will help to really target your hamstrings.
The kneeling leg curl is a great way to target the hamstrings without any additional equipment. To perform the kneeling leg curl, begin by kneeling on the ground with your feet together. From here, lift your feet off the ground and draw them toward your glutes until your legs are bent at a 90-degree angle. Hold this position for a few seconds before slowly returning to the starting position and repeating.
Similarly to the lying leg curl, you can make this exercise more challenging by trying the single-leg variation. This will require more balance and stability and will help to really target your hamstrings.
Targeting the hamstrings with bodyweight exercises is a great way to increase strength and stability in your lower body. With the right exercises, you can effectively target your hamstrings without any additional equipment. Some of the best bodyweight exercises for targeting the hamstrings include the glute bridge, Romanian deadlift, lying leg curls, and kneeling leg curls.
So if you're looking for an effective way to target your hamstrings without any additional equipment, these are some great options. Give them a try and see how much stronger and more stable your hamstrings can become!
