Engaging in activities such as running, walking, cycling, and hiking can effectively target the hamstring muscles situated at the rear of your thigh. These movements involve the hamstrings bending the knee and stretching the hip, providing a beneficial exercise for this muscle group.
While it’s great to get outside for a long hike or bike ride, sometimes time or weather constraints can make it difficult. Fortunately, you can still maintain strong hamstrings with these nine exercises that can be done at home or in the gym.
Hamstring Exercises
These moves focus on knee flexion and hip extension, targeting the three main hamstring muscles: biceps femoris, semimembranosus, and semitendinosus. Keep reading for step-by-step instructions and the benefits of incorporating these exercises into your leg workout routine.
- Sumo squat
- Kettlebell swing
- Single-leg deadlift
- Basic bridge
- Single-leg bridge
- Lying leg curl
- Leg press on the ball
- Reverse plank
- Squat
1 Sumo Squat
Strengthen your inner thighs and hamstrings with the sumo squat, an exercise that targets these muscles more effectively than the traditional squat. You can perform the sumo squat with or without weight, depending on your preference and fitness level. This variation can be a valuable addition to your hamstring exercise routine.
Follow these step-by-step guidelines for performing squats effectively:
- Start by standing with your feet slightly wider than hip-width apart and your toes pointing outward at a 45-degree angle, causing your hips to rotate outward as well.
- Extend your arms forward at shoulder. If you’re using weights, hold the dumbbells securely at shoulder level or in a goblet position in front of your chest.
- Take a deep breath, tighten your core muscles, and begin to lower yourself into a squat position by pushing your hips back.
- Pause momentarily at the bottom of the squat, exhale, and return to a standing position. Ensure that your weight is evenly distributed between your heels and midfoot.
- Aim to complete 12 to 15 repetitions of the exercise.
2 Kettlebell Swing
Do this exercise to enhance your cardio endurance, burn calories, and engage various muscle groups, especially the hamstrings. This exercise targets the lower body muscles and specifically boosts hamstring activation.
This exercise focuses on the muscles at the back of your body, such as the glutes hamstrings, which together are known as the posterior chain
Instructions for Kettlebell Swings
- Position the kettlebell in front of you, grasp the handles, and ensure your shoulders are pulled back and down.
- Stand with your feet slightly wider than hip-width apart and turned outward slightly.
- Maintain a straight back and shoulders, slightly bend your knees, push your hips back, and lean to lift the kettlebell with both hands. Focus on a hip hinge rather than a deep knee bend.
- With the kettlebell in hand, retract your shoulders, engage your core, and initiate the movement by contracting your glutes and hamstrings to fully extend your hips while reversing the hip hinge (ending with hips under your shoulders, not in front).
- Swing the kettlebell up to chest level while keeping your weight on your heels.
- Lower the kettlebell and swing it back through your legs to repeat the motion.
- Aim to complete 15 to 20 reps or follow a set time frame for the exercise.
- Ensure that you are performing a hip hinge and not a squat as this targets the hamstrings and glutes effectively. Consider exploring different kettlebell options to find the best fit for your needs.
3 Single Leg Deadlift:
The single-leg deadlift is a exercise that targets the hamstring muscles of the standing leg. Use a kettlebell or dumbbell that is light enough to maintain proper form, but heavy enough to feel the muscles engaging.
Follow these step-by-step directions to perform the exercise:
- Balance on your right leg with a slight bend in the knee and grasp a kettlebell with your right hand. Keep your left foot lifted off the ground.
- Lean your body forward by bending at the hips and lowering the weight towards the floor while maintaining an upright chest. Extend your left leg straight back behind you until you feel a stretch in your right hamstring.
- Rise back up, tighten your glutes, and return to the starting.
- Repeat the sequence with the left leg only after completing all repetitions with the right leg.
- Aim to do 8 to 10 reps for each leg.
4 Basic Bridge:
The fundamental bridge movement targets and fortifies the muscles in your hips and legs, specifically the hamstrings and glutes. As it’s a beginner-friendly exercise, it’s suitable for a wide range of fitness levels.
Instructions in Sequential Order
- Begin by placing a workout mat on the ground. Then, lie down on your back with your knees bent and the ground at a distance about one foot from your rear. Keep your arms resting at your sides.
- Engage your abdominal muscles and glutes. Press your heels onto the ground and raise your hips off the floor until your body forms a straight line from shoulders to knees. Concentrate on contracting the hamstrings.
- Hold this pose for a duration of 10 to 20 seconds.
- Lower back down to the initial position and perform the movement again.
- Aim to complete a total of 10 repetitions.
5 Single-Leg Bridge:
The single-leg bridge is a modified version of the traditional bridge exercise. By lifting one leg while performing the bridge, you can target the hamstrings and gluteus muscles specifically.
Instructions:
- Place an exercise mat on the ground. Lie on your back with your knees bent a foot away from your buttocks. Your arms should be by your sides.
- Engage your core and glutes, press your heels into the floor off the ground until your body forms a straight line from shoulders to knees. Concentrate on contracting the hamstrings.
- Lift and straighten your left leg while maintaining a raised and level pelvis. Keep your right foot planted on the floor.
- Hold for a few seconds before lowering your hips back to the ground. Keep the left leg lifted and straight.
- Return to the starting position and repeat the movement with the left leg raised before switching to the right leg.
- Perform 10 repetitions on each leg.
6 Lying Leg Curl:
The lying leg curl is a targeted exercise that isolates the hamstrings. You’ll need access to a leg curl machine, which most gyms have in the form of a supine machine. Some facilities may also have standing or seated leg curl machines that can be used for this exercise.
To perform the lying leg curl, follow these steps:
- Adjust the roller pad so that it rests above your heels. Refer to the machine’s instructions or pictures for guidance.
- Lie on your stomach with the roller pad on your lower calves, making sure your legs are fully stretched. Grasp the handles on either side of the machine.
- Lift your feet off the bench, keeping your hips stable, and flex your knees to pull your ankles towards your glutes.
- Pause briefly at the top of the movement, then slowly lower your leg back to the starting position.
- Complete 10 to 15 repetitions for effective hamstring development.
7 Leg Press on the Ball:
Strengthen your lower body and core muscles with the leg press on an exercise ball. For optimal results, perform this exercise on a non-carpeted floor.
Here’s how to do it:
- Sit on a large exercise ball with your feet planted on the ground.
- Walk your feet out until your body is at an incline on the ball, with your head and shoulders off the ball. Maintain a natural neck position and keep your arms at your sides.
- Bend your knees as if you’re about to do a squat, then press through your heels to return to the starting position. Focus on contracting your hamstrings.
- Complete 10 to 15 repetitions to target your lower body and improve your core stability.
8 Reverse Plank:
The reverse plank is a hamstring exercise suitable for intermediate levels that targets the core, glutes, hamstrings, and upper body. Incorporate the reverse plank into your core workout routine or leg day for added benefits.
To perform:
- Begin by placing an exercise mat on the floor. Sit with legs extended in front of you.
- Position your hands slightly behind you, palms facing down with fingers spread wide. Ensure each hand your hips but aligned with your shoulders.
- Press into your hands to raise your towards the ceiling, maintaining a straight line from head to heels. Look up towards the ceiling.
- Engage your core, glutes, and hamstrings while holding this position for 15 to 30 seconds.
- Lower back to the starting position and repeat for 5 to 10 repetitions.
9 Traditional Squat:
The squat is unparalleled for enhancing leg muscles overall. This exercise effectively works the glutes, quadriceps, hamstrings, and calves, making it essential for any lower-body fitness routine. Additionally, squats can be performed with or without added resistance.
Follow these step-by-step instructions to perform the exercise:
- Begin by positioning your feet slightly wider than the width of your weights, grasp a dumbbell in each hand and keep your arms at your sides, in a goblet squat stance.
- Tighten your core muscles, gradually lower your body by bending your your thighs are parallel to the ground. If you are not using weights, lift your arms in front of you as you lower into the squat position.
- Maintain a lifted head and gaze straight ahead during the exercise.
- Pause briefly at the bottom of the squat, then exhale, push up using your heels, and return to the initial standing position.
- Aim to complete 12 to 15 repetitions of the exercise.
Benefits of Hamstring Exercises
Engaging in hamstring exercises can enhance your lower body strength, mobility, and muscular endurance, enabling you to perform explosive movements such as jumping and running with greater efficiency. Strong hamstrings also play a crucial role in stabilizing your knees and supporting your hips and back, which can help prevent injuries and improve your overall athletic performance over time.
Hamstring Exercises: Tips and Variations
Incorporate the exercises listed above into your regular workout routine, whether you’re at the gym or working out at home. You can choose to do a few of them each session or try all of them in one go. Mix and match them to keep your routine interesting and prevent boredom.
If you’re experiencing tension in your hamstrings, try incorporating hamstring stretches into your routine and make sure to include some rest days in your schedule to allow your muscles to recover.
conclusion
In conclusion, working on your hamstring muscles through exercises can improve the strength of your legs, leading to enhanced power and stability for both sports activities and daily tasks. If you require assistance with maintaining the correct technique, consider consulting a personal trainer for support.