What are the Best Exercises for your hamstrings?

 Looking to build strong hamstrings? You're in the right place! The hamstring muscle is a crucial body part, making up around 1/3 of your leg mass. By keeping your hamstrings well-conditioned, you can reduce the risk of injury, improve muscle balance, and increase overall strength and size in your legs.

In this blog post, we'll share our top exercises for building big, strong hamstrings. We'll walk you through each exercise with clear instructions and tips on proper form, so you can feel confident heading into your next leg day workout.

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What are the Hamstrings?

Before we explore the best hamstring exercises, let’s understand the muscles, their location, and targeting methods. The hamstrings are made up of four muscles: the Biceps Femoris (long head and short head), Semitendinosus, and Semimembranosus. These muscles are located at the back of the thigh and are responsible for knee flexion, hip extension, and thigh rotation.

Exercises simulate these movements, utilizing resistance to enhance hamstring strength. For example, the leg curl machine targets knee flexion by adding resistance, while Romanian deadlifts work the lengthened hamstrings and hip extension. Incorporating exercises like these into your workout routine can help you build strong hamstrings.

Related: What Happens to Your Body If You Jog Every Day?

The 5 Best Exercises to Build Strong Hamstrings

A proper leg workout should include exercises that target the three hamstring muscles. Here are step-by-step instructions for some effective hamstring exercises, along with their benefits:

1. Sumo Squat



Looking to target your inner thighs and hamstrings? The sumo squat is the perfect move for you. With similar benefits to the traditional squat, it provides increased activation of the inner thighs and hamstrings. This exercise can be performed with or without weights.

Here's how to do it:

  1. Stand with feet slightly wider than hip-width, toes pointed outward at a 45-degree angle.
  2. Extend your arms in front of you at shoulder height. If using weights, hold them securely at your shoulders or in a goblet position.
  3. Take a deep breath, engage your core, and lower into a squat by pushing your hips back.
  4. Pause at the bottom, exhale, and return to a standing position, keeping the weight evenly distributed in your heel and midfoot.
  5. Aim for 12 to 15 reps to feel the burn.

2. Kettlebell Swing


If you're seeking a hamstring exercise that enhances cardio endurance, burns calories, and engages multiple muscle groups, try the kettlebell swing. This exercise effectively targets the posterior chain, including the glutes and hamstrings, while working the entire lower body.

Here's how to do it:

  1. Stand with feet slightly wider than hip distance, toes angled out slightly, and hold the kettlebell handles.
  2. Maintain a straight spine, bend your knees slightly, and hinge at the hips to pick up the kettlebell with both hands.
  3. Roll your shoulders back, engage your core, and squeeze the glutes and hamstrings to fully extend your hips.
  4. Swing the kettlebell up in front of your chest, keeping your body weight toward your heels.
  5. Lower the kettlebell and swing through your legs to repeat.
  6. Aim for 15 to 20 repetitions or perform for a specified time.

3. Single-Leg Deadlift


The single-leg deadlift is an effective hamstring exercise that targets the posterior muscles of the standing leg. Choose a kettlebell or dumbbell that challenges your form while engaging the hamstrings.

Follow these steps:

  1. Stand on one leg with a soft knee bend, holding a kettlebell in your hand.
  2. Hinge your body forward at the hips, keeping your chest up and your back straight.
  3. Lower the weight toward the ground, allowing your left leg to extend straight back behind you.
  4. Go as far as you can while maintaining tension in the right hamstring.
  5. Stand back up, squeezing your glutes, and return to the starting position.
  6. Repeat all reps on the right leg before switching to the left leg.
  7. Complete 8 to 10 repetitions on each leg.

4. Lying Leg Curl

The lying leg curl is a hamstring exercise that isolates the muscles in the back of your legs. You'll need a leg curl machine to perform this move. Most gyms have a supine machine, but some may have a standing or seated machine.

Here's how to do it:

  1. Adjust the roller pad so it rests above your heels. Check the machine's instructions for pictures to help you with this step.
  2. Lie on your stomach on the machine, with the roller pad on your lower calves. Make sure your legs are fully stretched out.
  3. Grab the handles on either side of the machine and lift your feet off the bench. Flex your knees and pull your ankles towards your glutes.
  4. Pause for a few seconds at the top, then slowly lower your leg back to the starting position.
  5. Repeat steps 3-4 for 10 to 15 repetitions.

5. Reverse Plank


The reverse plank is an intermediate-level exercise that targets your core, glutes, hamstrings, and upper body. It's a great addition to a core workout or leg day routine.

Here's how to do it:

  1. Start by sitting on an exercise mat with your legs extended in front of you.
  2. Place your hands slightly behind you, with your palms down and fingers spread wide. Your hands should be outside your hips but in line with your shoulders.
  3. Press into your hands and lift your hips and upper body toward the ceiling. Keep your body straight from head to heels and look up toward the ceiling.
  4. Engage your core, glutes, and hamstrings. Hold this position for 15 to 30 seconds.
  5. Lower back down to the starting position.
  6. Repeat steps 3-5 for 5 to 10 repetitions.

Conclusion: Best Exercises for Hamstrings

Building strong hamstrings is crucial for improved muscle balance, reduced injury risk, and overall strength and size in your legs. Incorporate the five exercises outlined in this post, like the sumo squat, kettlebell swing, single-leg deadlift, lying leg curl, and reverse plank, into your workout routine to target the three hamstring muscles. Remember to engage your core and maintain proper form to get the most out of these exercises.

For daily gym workouts and fitness content, follow our social media pages:

Instagram: @futurebody_builders

Facebook: Future Body Builders

Twitter: @FBody_Builders

TikTok: @futurebody_builders

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