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Hamstring Workouts for Beginners

January 01, 2024 3 min read

Hamstring Workouts for Beginners

Hamstring workouts are important for both novice and experienced fitness enthusiasts. Strong and well-developed hamstrings can help you increase your strength and power, boost your performance in athletic activities, and reduce the risk of lower back pain or injury. Knowing how to properly perform hamstring exercises for beginners is essential for achieving these goals.

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What Are Hamstrings?

The hamstrings are a group of muscles located on the back of the thigh. They include the biceps femoris, semitendinosus, and semimembranosus. These muscles are responsible for flexing the knee and hip joints, which allows us to bend our legs and move our feet. They also provide stability and support to the hip and lower back. Without strong hamstrings, you may experience tightness and discomfort in these areas.

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Benefits Of Hamstring Exercises For Beginners

Hamstring exercises for beginners can help you build strength, improve your balance and coordination, and enhance your overall physical performance. Regularly working out your hamstrings will increase their size and strength, enabling you to lift heavier weights and engage in more intense training sessions. This will also reduce your risk of developing lower back pain or injuries. Additionally, having stronger hamstrings can help you run faster, jump higher, and move more efficiently during any activity.

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Types of Hamstring Workouts for Beginners

When it comes to hamstring exercises for beginners, there are several different types of exercises that you can do. Here are some of the most effective ones:

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  • Bodyweight squats - Squats are one of the best hamstring exercises for beginners. Start by standing with your feet shoulder-width apart and your arms at your sides. Slowly lower yourself into a squat position until your thighs are parallel to the floor. Hold this position for a few seconds before slowly returning to your starting position.
  • Lunges - Lunges are another great exercise for strengthening your hamstrings. To do a lunge, start by standing with your feet shoulder-width apart. Step forward with one foot and bend both knees to lower your body towards the floor. Make sure your front knee does not extend beyond your toes. Push through the heel of your front foot to return to standing.
  • Step-ups - Step-ups are an easy yet effective way to work your hamstrings. To do a step-up, stand in front of a box or bench and place one foot firmly on top. Step up onto the box, driving through the heel of your lead foot. Once your foot is on top, press down through your heel and push your body to a standing position.
  • Deadlifts - Deadlifts are a great way to strengthen your entire posterior chain, including your hamstrings. To perform a deadlift, stand with your feet hip-width apart and hold a barbell in front of you. From here, hinge at the hips and lower the barbell towards the floor. Keep your back flat and your chest up as you lower it. When the barbell passes your knees, drive your heels into the ground and stand up to complete the rep.
  • Glute bridges - Glute bridges are a great way to target your hamstrings and glutes at the same time. To do a glute bridge, lie on your back with your knees bent and your feet flat on the floor. From here, lift your hips off the floor, driving through your heels. Squeeze your glutes at the top and then slowly lower your hips back to the starting position.

Hamstring Workouts for Beginners Tips

When performing hamstring exercises for beginners, it’s important to keep the following tips in mind:

  • Warm up - Before doing any type of hamstring exercise, it’s important to warm up thoroughly. This will help prepare your muscles for the workout and reduce your risk of injury.
  • Start light - When starting out, it’s important to use lighter weights or bodyweight exercises. This will allow you to focus on perfecting your form and technique before moving on to heavier weights.
  • Focus on form - Proper form is essential for getting the most out of your hamstring workouts. Make sure you keep your back straight, chest up, and core engaged throughout each exercise.
  • Control the movement - As you perform each exercise, take your time and control the movement. Avoid using momentum or bouncing to complete the reps.
  • Progress gradually - As you get stronger, gradually increase the weight or difficulty of the exercises. This will help you continue to make progress and see results.

Hamstring workouts for beginners are an important part of any strength training program. By incorporating these exercises into your routine, you can build strong and powerful hamstrings, improve your performance in athletic activities, and reduce your risk of lower back pain or injury. Just remember to warm up, start light, focus on form, control the movement, and progress gradually as you get stronger.