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Hamstrings are an essential part of any efficient and effective strength-training program. They help strengthen the lower body, improve balance, and provide stability for the hips and knees. Additionally, strong hamstrings will reduce the risk of injury when performing other exercises. That’s why it is so important to have a well-rounded hamstring exercise program.
Shop The Collection: KettlebellsThere are many different exercises you can use to target your hamstrings, but here are ten of the best exercises to get you started. Each exercise will target a specific area of the hamstrings and will help you build strength and muscle mass in no time.
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The stiff-leg deadlift is one of the best overall hamstring exercises. It works the entire length of the hamstring muscles from the knee to the glutes. To perform this exercise, stand with your feet shoulder-width apart and hold a barbell in front of your thighs. Keeping your back straight, slowly bend at the waist and lower the barbell to just below your knees. Pause for a second and then slowly return to the starting position. Do 3 sets of 10 reps.
Shop The Collection: DumbbellsThe Romanian deadlift is a great hamstring exercise that targets the entire posterior chain. To perform the exercise, stand with your feet shoulder-width apart and hold a barbell in front of your thighs. Keep your back straight and slowly bend at the waist while pushing your hips backward. Lower the barbell until it reaches mid-shin level. Pause for a second and then slowly return to the starting position. Do 3 sets of 10 reps.
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The glute ham raise is an excellent exercise for targeting the hamstrings and lower back. To perform this exercise, start by kneeling on the ground with your feet tucked under a bench. Place your hands on the bench in front of you and slowly lower yourself down until your chest is parallel to the ground. Then, press your heels into the ground and raise your torso back up to the starting position. Do 3 sets of 8-10 reps.
The lying leg curl is a great exercise for isolating the hamstrings. To perform the exercise, lie face down on a leg curl machine and place your ankles under the roller pad. Slowly curl your legs up towards your glutes and pause for a second before returning to the starting position. Do 3 sets of 10-12 reps.
The single-leg deadlift is an excellent exercise for targeting the hamstrings and glutes. To perform the exercise, stand on one leg and hold a dumbbell in the opposite hand. Bend at the waist and hinge forward while allowing the non-weighted leg to extend behind you. Slowly return to the starting position and repeat on the opposite side. Do 3 sets of 8-10 reps per side.
Good mornings are an effective exercise for targeting the hamstrings and lower back. To perform the exercise, stand with your feet shoulder-width apart and hold a barbell across your shoulders. Slowly bend at the waist and lower your torso until it is parallel to the ground. Pause for a second and then slowly return to the starting position. Do 3 sets of 10 reps.
Step-ups are a simple yet effective exercise for strengthening the hamstrings. To perform the exercise, stand in front of a step or box and place one foot on top of it. Push through your heel to lift your body up onto the step and pause for a second. Slowly lower your body back down to the starting position and repeat on the opposite side. Do 3 sets of 10 reps per side.
Glute bridges are a great exercise for targeting the hamstrings and glutes. To perform the exercise, lie on your back with your feet flat on the ground and your knees bent. Lift your hips off the ground and squeeze your glutes at the top. Hold the position for a few seconds and then slowly lower your hips back down to the starting position. Do 3 sets of 10 reps.
Reverse lunges are a great exercise for targeting the hamstrings and quads. To perform the exercise, stand with your feet together and hold a dumbbell in each hand. Step backward with one leg and lower your body until your knee is almost touching the ground. Push through your front heel to return to the starting position and repeat on the opposite side. Do 3 sets of 8-10 reps per side.
Skater hops are a great plyometric exercise for strengthening the hamstrings. To perform the exercise, stand on one leg and jump laterally over an object such as a cone or hurdle. Land on the same leg and immediately jump back over the object. Repeat on the opposite side. Do 3 sets of 10 reps per side.
These are just a few of the best exercises you can use to strengthen your hamstrings. Incorporating these exercises into your routine will help you build muscle and strength in no time. Remember to warm up before you start and focus on proper form to get the most out of your workout.
