The hamstrings, or the muscles at the back of the thighs, are often neglected during workouts. People usually don’t give them as much attention as they do to the glutes or the front of the thighs, which is a shame. By neglecting them, you miss out on many benefits, like perfectly symmetrical legs and improved athletic performance. So, how can you effectively strengthen the hamstrings? The best way is through strength training that includes effective exercises for the back of the thighs. In today’s article, we’ll introduce some of the most effective hamstring exercises.
What Is the Function of the Hamstrings?
The term “hamstrings” refers to the muscles on the back of the thigh. These include the biceps femoris, semitendinosus, and semimembranosus muscles. Strengthening these muscles isn’t just important for bodybuilders aiming for a symmetric physique; runners and other athletes also benefit from having well-developed hamstrings. These muscles play a crucial role in movement by allowing knee flexion and contributing to hip extension. They excel in dynamic movements, which means that having stronger hamstrings will help you jump higher and run faster. [1]
How Can You Strengthen the Hamstrings?
The hamstrings are engaged in common leg exercises such as squats, lunges, and deadlifts, but not to the extent as the front of the thighs (quadriceps) or glutes. To specifically target the hamstrings, different exercises need to be incorporated. These muscles are intensely activated during movements that allow for full range of motion from extension to flexion. This includes Romanian deadlifts, leg curls, hyperextensions, and other exercises listed below. [2]
Once you master the correct technique for these exercises, it’s time to gradually increase the weight load using a barbell, dumbbells, or kettlebells. This will not only enhance the strength of this muscle group, but also result in more defined muscles. Proper workout planning is also crucial for achieving the desired results.
How to plan a hamstring workout?
- You can easily create a gym workout for thighs and calves using the listed exercises.
- To start with, just choose 2-3 exercises for each muscle group, and incorporate them into your workout routine 2-3 times a week.
- Strive to exercise through the full range of motion and include stretching exercises for your hamstrings to keep them flexible and supple.
- Perform each exercise in 3 working sets, aiming for 8-12 repetitions per set. [4–5]
- In this case, the load should be approximately 60-75% of 1 RM (one-repetition maximum). [4–5]
- You can incorporate the hamstring workout either separately with other muscle groups or as part of a comprehensive lower body workout.
- Keep in mind that complete muscle recovery after strength training typically takes around 24-72 hours. Plan your workouts accordingly, taking into account the time needed for recovery. [3]
8 Most Effective Hamstring Exercises
The following exercises are ideal for the gym, but if you have a barbell with weight plates, a dumbbell, or a kettlebell at home, you can do most of them from the comfort of your home. Start by warming up on a rowing machine, skipping rope, or doing jumping jacks. Then move on to mobilizing the whole body, focusing on the hips, knees, and ankles. After that, proceed to the main part of your workout.
1. Romanian Deadlift
- Starting Position: Stand in front of a loaded barbell with your feet hip-width apart. Grip the bar with both hands approximately shoulder-width apart. Stand up straight, holding the bar with your arms extended in front of your thighs.
- Execution: Inhale as you move your hips back, bending forward in a controlled manner. The bar should stay close to your legs, aiming to bring it down to your ankles. Keep your back in its natural curve and your head in line with your spine. Then, using the contraction of your hamstrings and glutes, exhale and straighten up. Immediately follow up with the next repetition.
- Common Mistakes: Limited range of motion, rounded back, uncontrolled movement.
Other variations of the exercise:
a. Dumbbell Romanian Deadlift
For this exercise, you can also replace the barbell with a pair of dumbbells. Hold them with your arms extended in front of your thighs and continue the exercise in the same manner as with the barbell.
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2. Good Morning
- Starting Position: Set the barbell, either unloaded or loaded, on a squat rack at about collarbone height. Stand under the bar with your feet approximately shoulder-width apart. Place the barbell across the back of your neck and grip it with both hands near your shoulders, with your elbows pointing down. Engage your core, lift the bar off the rack, and take a step back.
- Execution: Inhale as you move your hips back, bending forward in a controlled manner. You may slightly bend your knees while doing so. Choose the depth of the bend to maintain the natural curve of your spine. Exhale and smoothly straighten up by activating your glutes and hamstrings. Afterwards, follow up with the next repetition. After completing the set, return the barbell to the rack.
- Common Mistakes: Limited range of motion, rounded back, uncontrolled movement.
Other variations of the exercise:
a. Powerbag Good Morning
You can also perform this exercise with a water or standard power bag. Place it on your back similar to the barbell and execute the movement in the same manner.
If you have a power bag or use it at the gym, you’ll certainly be interested in other effective exercises, which you can find in the article: Top 15 Full-Body Exercises With a Power Bag
3. Sumo Deadlift
- Starting Position: Stand in front of a barbell loaded with weight plates with your feet wider than shoulder-width apart. Point your toes and knees outward. Bend your knees and lean forward towards the barbell, keeping your back in its natural curve and head aligned with your spine. Grip the barbell with both hands using an overhand or alternate grip (one hand overhand, the other underhand). The grip width is approximately shoulder-width apart or slightly narrower.
- Execution: Inhale and then exhale while gradually straightening up with the activation of your leg muscles (quadriceps and glutes). Start by straightening your knees first, then smoothly extend your torso. The barbell should move up close to your legs as you ascend. Immediately follow up with the next repetition.
- Common Mistakes: Rounded back, uncontrolled movement, limited range of motion, inappropriate weight load.
Other variations of the exercise:
a. Dumbbell Sumo Deadlift
Instead of a barbell, you can also use a pair of dumbbells to perform the sumo deadlift. Hold them with your arms extended in front of your hips. You can either position them with the weight plates facing each other or with the handles parallel. Then proceed to perform the exercise in the same manner.
b. Kettlebell Sumo Deadlift
You can also perform the sumo deadlift with two kettlebells. Place them on the ground next to each other between your feet. Your feet should be wider apart than your shoulder width, with your toes and knees pointing outward. Then grip both kettlebells and perform the exercise in the same manner as with a barbell.
4. Nordic Hamstring Curl
- Starting Position: Place a barbell on the ground and load it with enough weight plates to support your body weight. Kneel behind the barbell with your back and ankles positioned underneath it. For added comfort, you can place a half-folded exercise mat or the AB mat under your knees. If you don’t have a barbell with enough weight plates, you can wedge your legs under a sturdy rack or have a partner hold your ankles firmly. Keep your back in its natural curve and bend your arms at the elbows in front of your chest.
- Execution: Exhale as you begin lowering yourself to the ground as slowly as possible until you reach a push-up position, feeling a strong engagement in your hamstrings throughout the movement. Then, push off the ground and inhale as you return to the starting position. Immediately follow up with the next repetition.
- Common Mistakes: Uncontrolled movement, inadequate activation of the hamstrings.
5. Kettlebell Swing
- Starting Position: Stand with your feet approximately shoulder-width apart. Grip the kettlebell with both arms extended and hold it in front of your body. Keep your back straight and shoulders pulled down throughout, engage your core, and maintain a forward gaze.
- Execution: Inhale as you lean slightly forward, gently bend your knees, and place the kettlebell between your legs. Exhale as you activate your glutes and hamstrings, swinging the kettlebell forcefully forward, up to the height of your eyes. Return to the starting position and follow up with the next repetition.
- Common Mistakes: Rounding or excessive arching of the back, knees collapsing inward, insufficient activation of the lower limbs.
Other variations of the exercise:
a. Single Arm Kettlebell Swing
You can perform kettlebell swings with each hand separately. Grip the kettlebell with one hand, keep the other hand stretched sideways, and perform the exercise just like with both hands. After completing one set, switch hands.
Additional effective exercises with kettlebells can be found in the article: 8 Best Booty & Leg Exercises With Kettlebell
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6. Hamstring Curls
- Starting Position: Adjust the appropriate weight load on the machine. Then lie face down on the bench and place your feet against the roller pads, ensuring they are positioned between your calf and heel. Adjust their height and position according to your specific machine and personal preferences. Grip the handles with your hands.
- Execution: Exhale as you engage the muscles on the back of your thighs to pull your heels towards your glutes. In this position, you can include a 1-2 second hold, then return to the starting position. Avoid locking your knees when extending your legs. Immediately follow up with the next repetition. Throughout, aim to keep your pelvis pressed against the bench and avoid arching your back.
- Common Mistakes: Limited range of motion, arching the lower back, lifting the pelvis, excessive or insufficient weight load.
Other variations of the exercise:
a. Dumbbell Lying Leg Curl
You can also perform this exercise without a machine. Use a flat or adjustable weight bench and a dumbbell. Place the dumbbell on the floor at one end of the bench. Lie face down on the bench and grip the edges with your hands. Hold the dumbbell between your feet. Exhale as you lift your heels towards your glutes. If your pelvis lifts during this movement, you can place a rolled towel or a smaller roller underneath for support.
7. Leg Press
- Starting Position: Set appropriate weight load on the leg press machine. Sit on the bench, lean your back against the backrest, and grip the handles beside you with your hands. Afterwards, lift your legs and place your feet, which should be shoulder-width apart, on the platform. Prepare for the first repetition and release the safety locks.
- Execution: Slowly bend your knees and lower the platform towards yourself. When your knees are nearly beside your chest, exhale and push the platform away with your feet. Continue until your legs are almost fully extended. Be careful not to lift your back off the bench. Immediately follow up with the next repetition.
- Common Mistakes: Limited range of motion, knees collapsing inward, lifting the back off the backrest, excessive or insufficient weight load.
8. Hyperextension
- Starting Position: Lie face down on a hyperextension or Roman chair with your hips aligned with the upper edge of the pad. Hook your feet under the footrests, cross your arms over your chest, and maintain a natural curve in your back.
- Execution: Inhale as you slowly lower yourself down without rounding your back. Exhale and then, using the activation of your glutes, hamstrings, and lower back muscles, return to the starting position. Be mindful to avoid excessive arching of your back in this position. You can include a 1-2 second hold at the top before proceeding with the next repetition.
- Advanced variation: You can make the exercise more challenging by holding a weight such as a weight plate, dumbbell, or smaller kettlebell in front of your chest with your arms.
- Common Mistakes: Overarching in the top position, swinging motion.
Where to Go From Here?
What Are the Main Takeaways?
If you want strong, firm, and well-developed thighs, don’t miss out on the exercises from this article. They effectively engage the muscles on the back of your thighs, helping to firm and strengthen them. However, you’ll achieve the best results by learning to perform the exercises correctly first and then gradually adding weight load. Once you’ve mastered the basic version, you can try additional variations using a dumbbell or kettlebell for some of the listed exercises. Remember to prioritize adequate rest and a balanced diet, as they are equally important for muscle growth.
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Sources:
[1] Hamstrings. Physiopedia. – https://www.physio-pedia.com/Hamstrings
[2] Ebben, W. P. Hamstring activation during lower body resistance training exercises. – https://doi.org/10.1123/ijspp.4.1.84
[3] Burd, N. A., West, D. W. D., Moore, D. R., Atherton, P. J., Staples, A. W., Prior, T., Tang, J. E., Rennie, M. J., Baker, S. K., & Phillips, S. M. . Enhanced Amino Acid Sensitivity of Myofibrillar Protein Synthesis Persists for up to 24 h after Resistance Exercise in Young Men. – https://doi.org/10.3945/jn.110.135038
[4] Krzysztofik, M., Wil k, M., Wojdała, G., & Gołaś, A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods.– https://doi.org/10.3390/ijerph16244897
[5] Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum.– https://doi.org/10.3390/sports9020032