0

Your Cart is Empty

Effective Hamstring Exercises for Building Strength

February 04, 2024 3 min read

Effective Hamstring Exercises for Building Strength

The hamstring muscles are some of the most important and yet underrated muscles in your body. These muscles are responsible for helping you bend your knees, and they also help keep your hips stable when you’re running or playing sports. When it comes to strength training, effective hamstring exercises are essential for building strong legs and a strong core.

Shop The Collection: Kettlebells

Strong hamstrings don’t just enhance physical performance, they can also help prevent injuries. Weak hamstring muscles can cause imbalances in your body, leading to a lack of coordination, balance, and stability, as well as an increased risk of injury. If you want to stay healthy and reduce your risk of injury, then strengthening your hamstrings is essential.

MAGMA Cast Iron Kettlebells Shop The Gear: MAGMA Cast Iron Kettlebells, from $17.99 CAD

In this article, we’ll look at some of the best hamstring exercises for building strength, including traditional exercises like squats and deadlifts, as well as more unique exercises like single-leg Romanian deadlifts and kettlebell swings. So let’s get started!

Shop The Collection: Dumbbells

Squats

The squat is one of the most popular exercises around, and it has been used for generations to develop strength and power. Squats are great for targeting your hamstrings, as they involve bending your knees and pushing your hips back, which activates the hamstrings.

CAP Barbell 5-25 LB Rubber Hex 150LB Dumbbell Set Shop The Gear: CAP Barbell 5-25 LB Rubber Hex 150LB Dumbbell Set, $299.99 CAD

For optimal results, make sure you keep your back straight and your chest up throughout the movement. You should also focus on keeping your weight on your heels and pushing your knees outward as you lower into the squat. This will ensure you’re engaging your hamstrings instead of relying on your quads.

If you’re looking to take your squats to the next level, then you can try adding in a pause at the bottom of the movement. This will force your hamstrings to work even harder, as they’ll have to support your weight for an extended period of time.

Deadlifts

Deadlifts are another classic exercise that works your entire lower body, including your hamstrings. This exercise involves picking a weight up off the ground and lifting it up to your hips. The key to getting the most out of this exercise is maintaining a flat back throughout the movement.

When you lower the weight down, make sure you keep your chest up and your back straight. As you lift the weight up, drive your hips forward and squeeze your glutes at the top. This will help engage your hamstrings and keep them under tension throughout the exercise.

You can also add in pauses at the bottom and top of the movement to further challenge your hamstrings. Just make sure you maintain good form throughout the exercise, and don’t let your back round.

Single-Leg Romanian Deadlifts

Single-leg Romanian deadlifts (RDLs) are a great way to isolate your hamstrings and really focus on developing strength and stability. To perform this exercise, stand on one leg and hold a dumbbell in each hand. From there, hinge at the hips and lower the weights down towards the floor while keeping your back flat.

As you lower down, make sure you keep your chest up and don’t let your back round. Once you reach the bottom of the movement, drive your hips forward and squeeze your glutes before returning to the starting position. Make sure you keep your torso as upright as possible throughout the exercise and try not to lean too far forward.

This exercise can be quite challenging, so make sure you start with light weights until you get the hang of the movement. Once you’ve mastered the technique, you can gradually increase the weight to further challenge your hamstrings.

Kettlebell Swings

Kettlebell swings are a great way to add variety to your workouts and really challenge your hamstrings. This exercise involves swinging a kettlebell between your legs and using the momentum to drive the weight up. As you swing the weight up, make sure you drive your hips forward and squeeze your glutes.

The key to getting the most out of this exercise is maintaining a flat back throughout the movement. As you swing the weight down, make sure you keep your chest up and don’t let your back round. This will ensure you’re engaging your hamstrings and not relying on your quads.

Once you’ve mastered the technique, you can increase the weight to further challenge your hamstrings. You can also try adding pauses at the bottom and top of the movement to really target your hamstrings.

Strengthening your hamstrings is essential for both physical performance and injury prevention. To build strong hamstrings, you should incorporate exercises like squats, deadlifts, single-leg RDLs, and kettlebell swings into your workout routine. By incorporating these exercises into your workouts, you’ll be able to target your hamstrings and develop strength, stability, and coordination.