The 10 Best Hamstring Exercises to Strengthen Your Legs

Your hamstrings are a veritably important muscle group in your lower body. Not only do they help you run, jump, and perform dynamic movements, but they also play a crucial part in guarding your knees. still, numerous people tend to neglect their hamstrings in their exercises. To avoid muscle imbalances and help injuries, it’s important to strengthen your hamstrings with focused exercises. Then are the 10 best hamstring exercises you can do

1. Lying leg curl

The lying leg curl is one of the most effective hamstring exercises you can do. It isolates the hamstrings and allows you to precipitously load the muscle.

Also take a look: Best Arm Exercises To Build Beautiful Biceps And Toned Triceps

To perform a lying leg curl:

Lie flat on your back on a leg curl machine and place your legs under the pad.
Keep your back flat on the bench and bend your knees to lift the pad upwards as high as you comfortably can.
Slowly lower the pad back to the starting position in a controlled motion.
Repeat for the recommended number of reps. Start with a lighter weight and focus on good form.

2. Single-leg glute bridge

This exercise targets both your glutes as well as your hamstrings. It’s a great option if you have access to a gym.

To do a single-leg glute bridge:

Lie on your back and raise your hips so your body forms a straight line from shoulders to knees.
Lift one leg over and extend it straight towards the ceiling. Hold dumbbells or a resistance band if needed.
Push through your planted heel and raise your hips till your body is in a straight line.
Slowly lower back down and repeat for the asked number of reps before switching legs.

3. Deadlift

The deadlift is an excellent full-body compound movement that works your entire posterior chain including your hamstrings.

To perform a deadlift:

Stand with feet shoulder-width apart in front of a barbell loaded with weight plates.
Bend at your hips and knees and grab the bar with an overhand grip, hands just outside your legs.
Keeping your back straight, lift the barbell by straightening your legs until you’re standing upright.
Lower back down by bending at the hips and knees in a controlled movement.
Push through your heels to return to the starting position for each rep.

4. Sumo squat

The sumo squat allows you to target your inner thighs and hamstrings more compared to a regular squat.

To do sumo squats:

Stand with feet slightly wider than hip-width distance and toes pointed out at a 45-degree angle.
Hold dumbbells at your shoulders or chest for added challenge.
Send your hips back and down into a low squat position by pushing your hips back rather than your knees forward.
Drive through heels to return to the starting position in a controlled motion.

5. Reverse hyperextensions

This exercise intensely works your hamstrings as well as glutes from a prone position. It’s best done on a Roman chair or hip extension machine.

To perform reverse hypers:

Place your lower body on the bench with your torso and arms hanging off the other end.
Brace your core and lift your hips till your body forms a straight line from shoulders to knees.
leisurely lower reverse to the starting position in a controlled fashion.
Squeeze your glutes at the top and avoid using boost.

6. Hamstring curls

Like the lying leg curl, the seated hamstring curl isolates the hamstrings very effectively. It’s one of the best-targeted exercises.

To do seated hamstring curls:

Sit upright on the leg curl machine with your legs extended under the knee pad.
Keeping your back straight, curl the knee pad up towards your glutes by bending the knee.
Slowly lower back to the starting position in a controlled manner.
Perform the desired number of reps before switching legs.

7. Nordic hamstring curls

This bodyweight exercise intensely strengthens your hamstrings while working on control and stability. It’s best practised on grass or a rubber surface.

To perform Nordic curls:

Kneel on the ground and place your upper body forward so it’s parallel to the floor.
Place your hands firmly on the floor and lower yourself by bending at the knees till your torso almost touches the floor.
Use your hamstrings to return to the starting position in a slow and controlled motion without momentum.

8. Step-ups

Step-ups challenge your balance while targeting hamstrings, glutes and quads. They can be done anywhere using a step or bench.

To do step-ups:

Stand facing a sturdy bench or step and place one foot firmly on the step.
Push through the heel to lift your body till the other leg is parallel to the floor.
Step back down and repeat on the opposite leg.
Keep your core braced and move in a smooth controlled motion.

9. Walking lunges

Walking lunges are a dynamic hamstring exercise that can be easily incorporated anywhere.

To perform walking lunges:

Stand with feet hip-width apart and hands on hips or behind the head.
Step forward with one leg and lower your body till both knees form 90-degree angles.
Push back to the initial position and continue stepping forward with the other leg.
Alternate between legs and maintain an upright torso as you lunge forward.

10. Good mornings

Similar to a back extension, good mornings work your entire hamstrings and glutes from a hinged position.

To do good mornings:

Stand with feet shoulder-width apart and barbell across your upper back.
Push hips back and bend at the hips to lower torso parallel to the floor while keeping a flat back.
Squeeze glutes on the way up to return to the starting position.
Maintain a straight neck with eyes forward throughout the movement.

Conclusion:

In conclusion, incorporating the abovementioned hamstring exercises at least twice a week can help significantly strengthen your legs over time. Start with simpler bodyweight options and focus on optimizing form before adding resistance. Challenging muscles from various angles ensures balanced development. Consistency and progressive overload are key to seeing lasting results. With regular practice, your hamstrings will become lean and toned. Proper hamstring training also protects your knees from injuries during sports and activities.