Your Cart is Empty
Strengthening your hamstrings is essential for a balanced, healthy body. Not only do well-developed hamstrings help you look more toned and athletic, but they are also important when it comes to other physical activities such as running, jumping, and even daily activities like climbing stairs.
Shop The Collection: KettlebellsStrong hamstrings also help prevent injury by providing stability and cushioning during movements that involve bending the knee. Weak hamstrings can lead to back pain, hip pain, and even knee problems, so it’s important to make sure that these muscles are strong and healthy in order to stay fit and active.
Shop The Gear: MAGMA Cast Iron Kettlebells, from $11.99 CAD
In this article, we will discuss some of the best exercises to strengthen your hamstrings, as well as how to properly incorporate them into your routine. With the right exercise routine, you can easily build powerful hamstrings and enjoy the many benefits that come along with it!
Shop The Collection: DumbbellsThe hamstrings are a group of three muscles located at the back of the thigh: the semitendinosus, the semimembranosus, and the biceps femoris. These muscles are responsible for extending the hip and flexing the knee, which allows you to perform activities such as walking, running, and jumping.
Shop The Gear: CAP Barbell Rubber Hex Dumbbells, from $5.99 CAD
The hamstrings also act as shock absorbers for the knee joint, helping to reduce the impact of sudden movements or changes in direction. They are also key muscles in activities such as dancing and cycling, as they contribute to the power and speed of movements.
Having strong hamstrings is beneficial for both performance and protection purposes. For athletes, having stronger hamstrings can improve performance in sports such as sprinting, football, and basketball, as well as any activity that involves quick changes in direction.
For everyone else, strong hamstrings can help prevent injuries and reduce the risk of developing lower back pain, knee pain, and even hip pain. Additionally, strong hamstrings help you move better and more efficiently throughout daily tasks, making everyday activities easier.
There are many different kinds of exercises that can be used to strengthen your hamstrings. Some of the most common exercises include:
The lying leg curl is an effective exercise for strengthening your hamstrings. To perform this exercise, lie on your stomach and attach ankle weights to your ankles. Then, bend your knees and curl your lower legs up towards your glutes. Make sure to keep your hips pressed down into the ground to ensure proper form. Hold the contraction at the top for a few seconds, then slowly lower your legs back down to the starting position. Repeat this movement for 8-12 reps.
The stiff-legged deadlift is another great exercise for strengthening the hamstrings. To perform this exercise, stand with your feet about hip-width apart and hold a barbell with an overhand grip. Keeping your back straight, bend at the waist and lower the barbell down until you feel a stretch in your hamstrings. Then, drive through your heels and use your hamstrings to lift the barbell back up to the starting position. Make sure to keep your chest up and shoulders back throughout the entire movement. Perform 8-12 reps for 3-4 sets.
Good mornings are a great way to target the hamstrings and posterior chain. To perform this exercise, stand with your feet shoulder-width apart and hold a barbell across the back of your shoulders with an overhand grip. Keeping your back flat, bend at the waist and lower yourself down until your torso is parallel to the ground. Then, use your hamstrings to pull yourself back up to the starting position. Make sure to keep your core tight and chest up throughout the entire movement. Perform 8-12 reps for 3-4 sets.
Kettlebell swings are a great dynamic exercise for strengthening the hamstrings. To perform this exercise, start in an athletic stance with your feet slightly wider than shoulder-width apart. Then, grab a kettlebell with both hands and swing it between your legs. Next, explosively drive your hips forward and use your hamstrings to swing the kettlebell up to shoulder height. Lastly, lower the kettlebell back down and repeat the movement. Perform 12-15 reps for 3-4 sets.
Single-leg Romanian deadlifts are a great unilateral exercise for targeting the hamstrings. To perform this exercise, stand on one leg and hold a dumbbell in the opposite hand. Then, tilt your torso forward and lower the weight towards the ground while keeping your back flat and core engaged. Once you reach the bottom of the movement, use your hamstring to pull yourself back up to the starting position. Make sure to keep your balance throughout the entire movement. Perform 8-12 reps per side for 3-4 sets.
Cable pull-throughs are a great way to isolate and target the hamstrings. To perform this exercise, stand in between a cable machine and attach a rope handle to the pulley. Then, grab the rope handle with both hands and step away from the machine until there is tension in the cable. Next, keeping your chest up, push your hips back and bend your knees slightly to lower your torso towards the floor. Once you reach the bottom of the movement, use your hamstrings to pull yourself back up to the starting position. Perform 10-15 reps for 3-4 sets.
Glute bridges are a great exercise for activating the hamstrings and glutes. To perform this exercise, lie on your back and place your feet flat on the ground. Then, squeeze your glutes and lift your hips off the ground. Keep your back and legs in a straight line as you lift your hips towards the sky. Once you reach the top of the movement, hold for a few seconds, then slowly lower your hips back down to the starting position. Perform 8-12 reps for 3-4 sets.
Weighted step-ups are a great way to target the hamstrings while also working on balance and coordination. To perform this exercise, stand in front of a bench or platform and hold a pair of dumbbells at your sides. Then, step onto the bench with one foot and press through your heel to lift your body up onto the platform. Step down with the same foot and repeat the movement with the other foot. Make sure to keep your core tight throughout the entire movement. Perform 8-12 reps per side for 3-4 sets.
Explosive plyometric jumps are a great exercise for developing explosive power and strength in the hamstrings. To perform this exercise, stand with feet hip-width apart and explosively jump into the air. When you land, immediately jump again and repeat the movement. Make sure to keep your core tight and your landing soft to avoid injury. Perform 6-10 reps for 3-4 sets.
Incorporating hamstring exercises into your routine is essential for developing strong and powerful hamstrings. To ensure optimal results, it’s important to focus on both strength and power exercises. Start off with 2-3 sets of 8-12 reps of strength exercises, such as lying leg curls and good mornings, and then finish off with 1-2 sets of 6-10 reps of explosive exercises, such as explosive jumps or kettlebell swings.
It’s also important to vary your exercises every few weeks in order to keep your body guessing and prevent plateaus. You can also add in unilateral exercises, such as single-leg Romanian deadlifts, to further challenge your hamstrings and improve balance and coordination.
Having strong hamstrings is essential for a balanced, healthy body. There are many different exercises that can be used to strengthen your hamstrings, such as lying leg curls, stiff-legged deadlifts, and kettlebell swings. It’s important to incorporate both strength and power exercises into your routine, as well as unilateral exercises to challenge your hamstrings and improve balance and coordination. With the right exercise routine, you can easily build powerful hamstrings and enjoy the many benefits that come along with it!
