Exercises to Target All Areas of the Hamstrings

If you're looking to build strength and definition in your hamstrings, there are a variety of exercises that can target all areas of the muscle group. Your hamstrings are made up of three main muscles; the semitendinosus, the semimembranosus, and the biceps femoris. These muscles are responsible for knee flexion, hip extension, and help stabilize the pelvis when walking or running.

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The good news is that you don't need any special fitness equipment to work these muscles. In fact, many of the exercises you can do at home with just your body weight. You can also use machines and free weights to make the exercises more challenging. Here are some great exercises to target all areas of the hamstrings.

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Bodyweight Exercises

Bodyweight exercises are one of the best ways to work your hamstrings without needing any special fitness equipment. A few of the most effective bodyweight exercises include:

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• Glute Bridge: Start by lying on your back with your knees bent and feet flat on the floor. Push through your heels and lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds and then lower your hips back down to the ground. Repeat for 2-3 sets of 8-12 reps.
• Single Leg Glute Bridge: This exercise is similar to the regular glute bridge, but with one leg raised off the ground. Start by lying on your back with your feet flat on the ground and one leg extended up in the air. Push through the heel of your grounded foot and lift your hips off the ground until your body forms a straight line from your shoulders to your knee. Hold this position for a few seconds and then slowly lower your hips back down to the ground. Repeat for 2-3 sets of 8-12 reps.
• Lying Hamstring Curl: Lie face down on the ground with your arms at your sides. Bend one knee and raise your heel towards your glutes as far as you can. Hold this position for a few seconds and then lower your leg back to the starting position. Repeat for 2-3 sets of 8-12 reps.
• Clamshells: Lie on your side with your legs bent and feet together. Keeping your feet together, lift your top knee as high as you can without shifting your hips. Hold this position for a few seconds and then lower your leg back to the starting position. Repeat for 2-3 sets of 8-12 reps.

Machine Exercises

Machine exercises are another great way to target all areas of the hamstrings without needing any special fitness equipment. Some of the most popular machine exercises for the hamstrings include:

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• Leg Curl Machine: This exercise targets the hamstrings by having you lie facedown on a leg curl machine and then curl your lower legs up towards your glutes. Make sure to keep your hips pressed firmly against the pad as you perform the exercise. Aim for 2-3 sets of 8-12 reps.
• Seated Leg Curl Machine: This exercise works the same muscles as the leg curl machine but with a slightly different movement. Sit on the seat and press your feet against the footpad. Then fully extend your legs and then curl them back up towards your glutes as far as you can. Make sure to keep your hips pressed firmly against the pad as you perform the exercise. Aim for 2-3 sets of 8-12 reps.
• Hip Abduction Machine: This exercise targets the outer part of your hamstrings by having you sit in a hip abduction machine and then pushing your legs out against the resistance. Push your legs out as far as you can while keeping your hips square and your back straight. Aim for 2-3 sets of 8-12 reps.

Free Weight Exercises

Free weight exercises are a great way to add resistance to your hamstring workouts. Some of the most popular free weight exercises for the hamstrings include:

• Stiff Leg Deadlift: This exercise is done with a barbell or a pair of dumbbells. Start by standing with your feet hip-width apart and holding the weight in front of your thighs with an overhand grip. Keeping your knees slightly bent, hinge at the hips and lower the weight as far as you can without rounding your back. Pause at the bottom and then squeeze your glutes to return to the starting position. Aim for 2-3 sets of 8-12 reps.
• RDL: The RDL (Romanian Deadlift) is similar to the stiff-leg deadlift, but with a slight difference in form. Start by standing with your feet hip-width apart and holding the weight in front of your thighs with an overhand grip. Keeping your knees slightly bent, hinge at the hips and lower the weight as far as you can while keeping your back flat. Pause at the bottom and then squeeze your glutes to return to the starting position. Aim for 2-3 sets of 8-12 reps.
• Good Mornings: This exercise is done with either a barbell or a pair of dumbbells. Start by holding the weight across your upper back with an overhand grip. Keeping your back flat and your core tight, hinge at the hips and lower your torso as far as you can. Pause at the bottom and then squeeze your glutes to return to the starting position. Aim for 2-3 sets of 8-12 reps.
• Kettlebell Swings: Kettlebell swings are a great exercise to work your posterior chain, including your hamstrings. Start by standing with your feet hip-width apart and holding a kettlebell in front of your thighs. Hinge at the hips and explosively swing the kettlebell between your legs. Allow the momentum to carry the kettlebell forward and up as you stand up straight. Reverse the motion and repeat. Aim for 2-3 sets of 8-12 reps.

These are just a few of the many exercises you can do to target all areas of your hamstrings. With a combination of bodyweight, machine, and free weight exercises, you can build strength and definition in your hamstrings in no time. So get to work and start building those hamstrings!