10 Best Hamstring Exercises For Strength and Stronger Legs

Building stronger hamstrings is essential for various activities, from running and hiking to everyday movements. A well-rounded leg workout should include hamstring exercises targeting the biceps femoris, semimembranosus, and semitendinosus—the three primary hamstring muscles. Whether at home or in the gym, these exercises can help enhance your ab, upper body, and runner exercise routine.

Benefits Of Hamstring Exercises

• Build strength, mobility, and endurance in the legs
• It is crucial for explosive movements like jumping and running
• Stabilize the knees
• Support the hips and back
• Reduce the risk of injuries
• Enhance athletic performance

10 Best Hamstring Exercises

Here are ten detailed hamstring exercises to incorporate into your fitness regimen.

Kettlebell Swing

This dynamic exercise targets the hamstrings and engages the entire posterior chain, including the glutes, lower back, and shoulders. It’s an excellent exercise for improving cardiovascular fitness while building strength.

Execution Steps

1. Place a kettlebell on the ground in front of you. Stand with your feet slightly wider than hip-width apart.
2. Bend at the hips, keeping a straight spine, and grip the kettlebell with both hands.
3. Swing the kettlebell between the legs, maintaining a hip hinge position.
4. Explosively extend your hips, swinging the kettlebell to chest level while keeping your arms straight.
5. Let the kettlebell swing back down between the legs.
6. Perform 15-20 repetitions or set a timer for a specific duration.

Single-Leg Deadlift

It is a unilateral exercise that isolates the hamstrings of the standing leg. This movement also challenges balance and core stability, making it a comprehensive lower-body exercise.

Execution Steps

1. Stand on the right leg with a slight bend in the knee, and hold a kettlebell or dumbbell in your right hand.
2. Hinge at the hips, lowering the weight toward the ground while extending your left leg straight back.
3. Maintain a straight back and keep your chest up as you move.
4. Return to the starting position by tightening your glutes and hamstrings.
5. Perform 8-10 repetitions on each leg.

Sumo Squat

This exercise is a variation version of the traditional squat that emphasizes the inner thighs and hamstrings. It provides the same benefits as a regular squat but with increased activation of the adductors and hamstrings due to the wider stance and outward foot placement.

Execution Steps

1. Stand with feet wider than hip-width apart, with toes pointing outward at about a 45-degree angle.
2. Extend your arms out in front of you at shoulder height or hold a dumbbell in a goblet position.
3. Remember to tighten your stomach muscles, move your hips back, and bend your knees to lower into a squat position until your thighs parallel the yoga mat.
4. Pause at the bottom, then push through your heels to stand up.
5. Keep your weight evenly spread on your heels and the middle of your feet.
6. Do 12-15 repetitions.

Basic Bridge

The basic bridge exercise is an excellent starting point for those new to hamstring workouts. This exercise focuses on strengthening your glutes and hamstrings while also engaging the core.

Execution Steps

1. Lie on your back with your knees bent and feet flat on the floor. Tighten stomach and butt muscles.
2. Push through heels to raise hips off the ground until the body forms a straight line from shoulders to knees.
3. Hold the position for a few seconds, focusing on squeezing the hamstrings and glutes.
4. Lower your hips back to the starting position.
5. Complete 10-15 repetitions.

Lying Leg Curl

This is an isolation leg exercise that specifically targets your hamstrings. It’s commonly performed on a leg curl machine, available in most gyms.

Execution Steps

1. Adjust the machine so the roller pad is just above your heels.
2. Lie face down on the machine, gripping the handles on either side.
3. Bend your knees, bringing your heels close to your buttocks.
4. Hold for a moment, then slowly return your legs to the starting position.
5. Complete 10-15 repetitions.

Single-Leg Bridge

The single-leg bridge builds on the basic bridge by increasing the difficulty and isolation of the hamstrings and glutes on one side of the body.

Execution Steps

1. Begin in the same position as the basic bridge.
2. Lift one leg off the ground and extend it straight out.
3. Perform the bridge movement by lifting your hips while keeping the extended leg aligned with your body.
4. Hold at the top, then lower back down.
5. Perform 10-15 repetitions on each leg.

Leg Press On The Ball

Using an exercise ball for leg presses adds an element of instability, engaging the core and enhancing balance while targeting the hamstrings.

Execution Steps

1. Sit on a large exercise ball and walk your feet out until your back is supported by the ball, forming a bridge position.
2. With your knees bent, lower your hips toward the ground.
3. Press through your heels to return to the starting position, squeezing your hamstrings and glutes.
4. Perform 10-15 repetitions.

Reverse Plank

The reverse plank is an intermediate-level exercise that strengthens the core, glutes, hamstrings, and upper body, making it a comprehensive addition to any workout.

Execution Steps

1. Sit with your legs extended, hands placed slightly behind your hips, fingers pointing forward.
2. Lift your hips and torso toward the ceiling, forming a straight line from head to heels.
3. Hold the plank position for 15-30 seconds, engaging your core, glutes, and hamstrings.
4. Lower back down to the starting position.
5. Complete 5-10 repetitions.

Traditional Squat

The squat is a foundational exercise that targets multiple muscle groups in the lower body. It’s essential for building overall leg strength and can be performed with or without weights.

Execution Steps

1. Stand with feet slightly wider than shoulder-width apart.
2. Hold a dumbbell in each hand, or use a barbell across your shoulders.
3. Engage your core, bend your knees, and lower into a parallel squat.
4. Hold briefly at the bottom, then press through your heels to stand back up.
5. Perform 12-15 repetitions.

Deadlift

The deadlift is one of the most effective exercises for building hamstring strength. It engages the entire posterior chain, making it a key movement for strength and power.

Execution Steps

1. Stand with feet shoulder-width apart, barbell over the mid-foot.
2. Hold the barbell with hands slightly wider than shoulder-width, engage your core, retract your shoulders, and lift the barbell by extending your legs and hips.
3. Keep the bar close to your body and lift until fully upright.
4. Hold at the top, then lower the barbell back to the ground with control.
5. Perform desired repetitions.

Bottom Line

Hamstring exercises are essential for building strong, stable legs that can handle the demands of sports and daily activities. Integrating these ten exercises into your fitness routine can enhance your lower body strength, improve performance, and reduce the risk of injuries. For optimal results, ensure proper form and gradually increase the intensity of your workouts.

Frequently Asked Questions

How Often Should I Perform Hamstring Exercises?

To see optimal results, include hamstring exercises in your workout routine 2-3 times a week. Ensure you allow adequate rest between sessions to promote muscle recovery.

Can I Do Hamstring Exercises At Home Without Equipment?

Many effective hamstring exercises, such as bridges and single-leg deadlifts, can be performed at home with minimal or no equipment.