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When it comes to weight training, targeting your hamstrings is essential for a strong, balanced physique. Not only do strong hamstrings help you look good, but they also reduce the risk of injury and improve overall performance. However, many people overlook this important muscle group, focusing instead on their biceps and chest.
Shop The Collection: KettlebellsYour hamstrings are actually comprised of three separate muscles: the semitendinosus, the semimembranosus, and the biceps femoris. These muscles are located along the back of your thigh, and they’re responsible for helping you extend your hip, flex your knee, and rotate your leg inward and outward. They’re also used in activities such as running, jumping, and cycling.
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Strong hamstrings are important for everyday activities as well as sports performance. Weak hamstrings can lead to poor posture, lower back pain, and knee pain. They can also increase your risk of hamstring strains and tears, which can cause serious injury.
Shop The Collection: DumbbellsThere are several exercises that you can use to target the hamstrings when weight training. Here are some of the best ones:
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Before you perform any exercise, it’s important to warm up your muscles with light stretching and dynamic movements. This helps to prepare your body for the intensity of the workout and reduces the risk of injury.
Romanian deadlifts (RDLs) are an effective way to target your hamstrings. To perform them correctly, start by standing with your feet shoulder-width apart and your knees slightly bent. Hold a barbell or dumbbells in front of your thighs, palms facing down. Keeping your back straight and core engaged, hinge forward at the hips while maintaining a slight bend in your knees. Lower the weight toward the floor until you feel a stretch in your hamstrings. Squeeze your glutes and use your hamstrings to pull yourself back up to the starting position. Repeat for 8-10 reps.
It’s important to keep your back straight and core engaged throughout the entire exercise. Don’t round your back or arch your back—this increases your risk of injury.
Good mornings are another great exercise for targeting the hamstrings. Start by standing with your feet shoulder-width apart and your knees slightly bent. Hold a barbell or dumbbells across your shoulders with your palms facing each other. Keeping your back straight, core engaged, and knees slightly bent, hinge forward at the hips. Lower your torso until you feel a stretch in your hamstrings, then squeeze your glutes and use your hamstrings to pull yourself back up to the starting position. Repeat for 8-10 reps.
Again, it’s important to keep your back straight and core engaged throughout the entire exercise. Don’t round your back or arch your back—this increases your risk of injury.
Leg curls are a great way to target your hamstrings without putting too much stress on your lower back. To perform this exercise, lie face down on a leg curl machine with your legs tucked under the padded lever. Adjust the machine so that the lever is aligned with your Achilles tendon. Keeping your core engaged, slowly curl your legs up toward your glutes. Pause briefly at the top of the movement, then slowly lower your legs back to the starting position. Repeat for 8-10 reps.
If you don’t have access to a leg curl machine, you can do this exercise using resistance bands. Tie one end of the band to a sturdy object and loop the other end around your ankles. Lie face down on the floor, keeping your core engaged. Slowly curl your legs up toward your glutes, pause briefly at the top of the movement, then slowly lower your legs back to the starting position. Repeat for 8-10 reps.
Stiff-legged deadlifts (SLDLs) are another great exercise for targeting the hamstrings. To perform this exercise correctly, stand with your feet shoulder-width apart and your knees slightly bent. Hold a barbell or dumbbells in front of your thighs, palms facing down. Keeping your back straight, core engaged, and knees slightly bent, hinge forward at the hips while maintaining a slight bend in your knees. Lower the weight toward the floor until you feel a stretch in your hamstrings. Squeeze your glutes and use your hamstrings to pull yourself back up to the starting position. Repeat for 8-10 reps.
It’s important to keep your back straight and core engaged throughout the entire exercise. Don’t round your back or arch your back—this increases your risk of injury.
Glute-ham raises (GHRs) are a challenging exercise for targeting the hamstrings. To perform this exercise correctly, start by kneeling on the floor with your shins resting on a glute-ham raise machine. Position your hips so that they’re in line with the rest of your body. Place your hands on the machine and press your feet into the platform. Keeping your core engaged, slowly lower yourself toward the floor until your upper body is parallel with the ground. Squeeze your glutes and use your hamstrings to pull yourself back up to the starting position. Repeat for 8-10 reps.
If you don’t have access to a glute-ham raise machine, you can try this exercise using a partner or a bench. Have your partner hold your feet in place or place your feet on a bench. Keeping your core engaged, slowly lower your torso until your upper body is parallel with the ground. Squeeze your glutes and use your hamstrings to pull yourself back up to the starting position. Repeat for 8-10 reps.
Single-leg Romanian deadlifts (SLRDLs) are a great way to target the hamstrings while also improving balance and stability. To perform this exercise correctly, start by standing on one foot with the opposite foot slightly off the floor. Hold a barbell or dumbbells in front of your thigh, palms facing down. Keeping your back straight and core engaged, hinge forward at the hips while maintaining a slight bend in your knee. Lower the weight toward the floor until you feel a stretch in your hamstrings. Squeeze your glutes and use your hamstrings to pull yourself back up to the starting position. Repeat for 8-10 reps before switching sides.
It’s important to keep your back straight and core engaged throughout the entire exercise. Don’t round your back or arch your back—this increases your risk of injury.
Cable pull-throughs are an effective exercise for targeting the hamstrings. To perform this exercise correctly, start by standing between two cable columns with a rope attachment. Bend your knees slightly, hinge forward at the hips, and grab the rope with both hands. Keeping your legs and back straight, slowly pull the rope through your legs until your arms are extended behind you. Squeeze your glutes and use your hamstrings to bring the rope back to the starting position. Repeat for 8-10 reps.
It’s important to keep your legs and back straight throughout the entire exercise. Don’t round your back or arch your back—this increases your risk of injury.
Reverse hyperextensions are a great way to target the hamstrings without putting too much stress on your lower back. To perform this exercise correctly, start by lying face down on a reverse hyperextension machine. Adjust the machine so that the pads are aligned with your hips. Keeping your legs together, slowly lift your legs up toward the ceiling. Pause briefly at the top of the movement, then slowly lower your legs back to the starting position. Repeat for 8-10 reps.
If you don’t have access to a reverse hyperextension machine, you can do this exercise using a bench or a partner. Have your partner hold your feet in place or place your feet on a bench. Keeping your legs together, slowly lift your legs up toward the ceiling. Pause briefly at the top of the movement, then slowly lower your legs back to the starting position. Repeat for 8-10 reps.
Targeting your hamstrings with weight training is essential for a strong, balanced physique. There are several exercises that you can use to target the hamstrings, including Romanian deadlifts, good mornings, leg curls, stiff-legged deadlifts, glute-ham raises, single-leg Romanian deadlifts, cable pull-throughs, and reverse hyperextensions. Be sure to warm up your muscles with light stretching and dynamic movements before each workout and keep your back straight and core engaged throughout each exercise.
