13 Best Exercises for Hamstrings

If you’re looking to strengthen and tone your hamstrings, you’ve come to the right place. Your hamstrings play a crucial role in everyday movements and athletic performance, making it essential to incorporate effective exercises into your fitness routine. Today, we’ll find out the top exercises for targeting your hamstrings, helping you build strength, prevent injuries, and enhance your overall performance.

13 Best Exercises for Hamstrings

When it comes to targeting and strengthening your hamstrings, there are several effective exercises you can incorporate into your workout routine. These exercises will not only help you develop stronger hamstrings but also improve your overall leg strength and mobility. Here are some of the best exercises for hamstrings:

1. Glute-Ham Raises

Glute-Ham Raises are an excellent exercise for targeting the hamstrings. This exercise involves using a special glute-ham developer machine or a stability ball to perform a controlled movement that engages the hamstrings. It’s a challenging exercise but highly effective for building strength in the hamstring muscles.

2. Isometric Hamstrings

Isometric hamstring exercises involve holding a static position, activating and engaging the hamstring muscles. These exercises include exercises like the Straight Leg Ball Pick Up and the Lunge with Ball. These exercises not only target the hamstrings but also help improve stability and muscle control.

3. Standing Hamstring Curl

The Standing Hamstring Curl is another effective exercise for targeting the hamstrings. This exercise can be done using a cable machine or resistance bands. By curling your leg behind you, you engage and strengthen the hamstrings.

4. Hamstring Catches

Hamstring Catches are a challenging exercise that involves bending at the hips while keeping your legs straight and catching your body by hinging at the hips. This exercise targets the hamstrings and also helps improve mobility and flexibility.

5. Double Leg Bridge

The Double Leg Bridge is a simple yet effective exercise for activating the hamstrings. Lie on your back with your knees bent, feet flat on the ground, and lift your hips off the ground. Squeeze your glutes and engage your hamstrings as you lift your hips, focusing on the contraction in the hamstrings.

6. Seated Hamstring Pull

The Seated Hamstring Pull is a machine-based exercise that specifically targets the hamstrings. Sit with your legs positioned on the machine and gradually pull the weight towards you by flexing your knees. This exercise helps strengthen and tone the hamstrings.

7. Single Leg Bridge

The Single Leg Bridge is a unilateral exercise that primarily targets one leg at a time, providing a more concentrated workout for the hamstrings. Lie on your back with one leg extended, lift your hips off the ground using the other leg, engaging your hamstrings in the process.

8. Straight Leg Ball Pick Up

The Straight Leg Ball Pick Up exercise is a functional movement that simulates a similar action to sprinting or accelerating. Lie on your back with your legs straight and feet placed on a stability ball. Lift your hips off the ground, pick up the stability ball with your legs, and focus on the contraction in the hamstrings.

9. Lunge with Ball

The Lunge with Ball is a dynamic exercise that combines lunges with a medicine ball or any other weighted object. The lunge motion engages the hamstrings while the added weight increases the resistance, making it an effective exercise for targeting the hamstrings.

10. Good Mornings

Good Mornings are a traditional exercise that targets the hamstrings as well as the lower back muscles. Stand with your feet shoulder-width apart, place a barbell on your back, and hinge forward at the hips while keeping your back straight. This exercise effectively engages the hamstrings and improves posterior chain strength.

11. Norwegian Hamstring Curl

The Norwegian Hamstring Curl is an advanced exercise that requires a partner or a sturdy anchor point to secure your feet. Kneel on the ground and have your partner hold your ankles. Lower your upper body slowly, maintaining tension in the hamstrings, and use your hamstrings to pull yourself back up. This exercise is highly effective for hamstring muscle activation.

12. Reverse Sled Pulls

Reverse Sled Pulls is a functional exercise that targets multiple muscles, including the hamstrings. Attach a resistance band or harness to the sled and walk backward while pulling the sled toward you. The backward motion engages the hamstrings and helps improve strength and stability.

13. Kettlebell Swing

The Kettlebell Swing is a dynamic exercise that targets the hamstrings while also engaging the entire posterior chain. Hold a kettlebell with both hands and swing it between your legs, then explosively swing it forward by extending your hips. This exercise helps build explosive power and strengthens the hamstrings.

Tips for Safely Training the Hamstrings

Here are some useful tips to help you get the most out of your hamstring workouts while minimizing the risk of injury:

1. Warm up properly: Before starting any hamstring exercises, it’s crucial to warm up your muscles. This can be done through light cardio exercises like jogging or cycling. Warming up increases blood flow to the muscles and prepares them for the upcoming workout.
2. Use proper form: When performing hamstring exercises, it’s essential to maintain proper form to prevent strain or injury. This includes keeping your back straight, engaging your core, and using controlled movements. If you’re unsure about the correct form, consider working with a qualified trainer who can guide you.
3. Start with lighter weights: If you’re new to hamstring training or coming back from an injury, it’s advisable to start with lighter weights. Gradually increase the intensity as your strength and confidence improve. This allows your muscles to adapt and reduces the risk of overexertion.
4. Incorporate variety: Including a variety of hamstring exercises in your routine helps target different muscles and prevents overuse. Mix up exercises like glute-ham raises, standing hamstring curls, and reverse sled pulls to challenge your hamstrings from different angles.
5. Listen to your body: Pay close attention to your body’s signals during your hamstring workouts. If you experience pain, discomfort, or unusual fatigue, it’s important to stop and assess the situation. Pushing through pain can lead to serious injury. Take breaks when needed and adjust the intensity as necessary.

Frequently Asked Questions

How do you target your hamstrings?

To target your hamstrings, you can incorporate exercises like Romanian Deadlifts, Bulgarian Split Squats, Prone Leg Curls, Kettlebell Swings, and Good Mornings into your workout routine. These exercises specifically engage and strengthen your hamstrings.

What squats are best for hamstrings?

While squats primarily target the quadriceps, the Bulgarian Split Squat is a squat variation that also engages the hamstrings. By incorporating this exercise into your routine, you can effectively work your hamstrings along with your quads.

How long does it take to strengthen your hamstrings?

The timeframe for strengthening your hamstrings varies from person to person. However, if you want to focus on short-term hamstring growth, you can train your hamstrings more than once per week for 6-8 weeks. It’s important to continuously challenge yourself and vary your workouts to achieve optimal results.