We know hitting your hamstring muscle group can be tough, so we designed these exercises specifically to help your hamstrings grow fast!
Barbell Stiff Leg Deadlift
Exercise Description Main Target Muscles Hamstrings Secondary Target Muscles Glutes, Lower Back Workout Type Strength Gym Gear Barbell Fitness Level Beginner Compound/Isolated Compound Power Move Pull Target Muscles: Hamstrings Barbell Stiff Leg Deadlift Overview The hamstrings are the primary target of this strengthening workout. The exercise improves muscle mass and engages the muscle fibres of the hamstrings and glutes. It demands a mind-muscle connection because it is a hamstring isolation workout. After completing this practice, the connection would immediately improve. The activity improves your hip strength, endurance, and form, which improves your athletic performance. The engagement maximizes the strength and size of the hamstrings, calves, and glutes since it concentrates on total leg development. This supports your overarching fitness training objectives. How to Do It? Begin the exercise by choosing a correct barbell and lift by your sides. Stand by bending your knees. Your feet must be placed at shoulder distance apart. Now, you are at your starting position. Bend over to lower the barbell over your feet. Ensure that your back isn’t rounded, it must be as straight as possible. Keep your feet stationary. Continue lowering the barbell till your hamstrings allow you to. You would feel a stretch in your hamstrings at this point, but lower them till the point of your comfort. Squeeze the hamstrings and glutes and stand back straight. Repeat for the desired number of reps. Barbell Stiff Leg Deadlift Tips You are going to end up with a rounded back as soon as you look down. It’s just as simple as that. Keep looking forward. Keep your barbell as close to your body as possible, or else you will put unnecessary strain on your back. Keep your lower back, legs, and abdominal as tight as you can. Keep the weight of your body towards the heels and not to your toes. If you shift your weight at your toes, you’ll be risking your back terribly. Keep the rep timing slow in order to ensure your focus and control over the movement.View Exercise
Banded Lying Leg Curl
Exercise Description Main Target Muscles Hamstrings Secondary Target Muscles None Workout Type Strength Gym Gear Resistance Band Fitness Level Beginner Compound/Isolated Isolated Power Move Pull Target Muscle: Hamstrings Banded Lying Leg Curl Overview The lying leg curl with resistance band is a great exercise for those looking to work their hamstrings. The hamstrings are the muscles that run along the back of the thigh, and they are responsible for knee flexion. The lying leg curl with resistance band challenges these muscles by providing resistance as you curl your legs up. This exercise can be performed with or without weights, making it a versatile option for all fitness levels. In addition, the lying leg curl with resistance band is a great way to target the inner and outer thighs. By varying your foot placement on the band, you can focus on different areas of the thigh, making this an ideal exercise for sculpting and toning the legs. How to Do It Start by looping one end of the resistance band around a sturdy object and the other end around your ankles. Lay down on your stomach and slowly pull your feet towards your glutes. Be sure to squeeze your hamstrings at the top of the movement. Hold the position for a second, then gradually revert to the initial position. Repeat for the desired number of reps. Banded Lying Leg Curl Tips Make sure your knees stay on the ground throughout the exercise. You should feel a stretch in your hamstrings when you reach the peak of the movement. Keep your movement slow and controlled.View Exercise
Terminal Knee Extension
Exercise Description Main Target Muscles Hamstrings Secondary Target Muscles Calves Workout Type Strength Gym Gear Bands Fitness Level Beginner Compound/Isolated Compound Power Move Pull Target Muscle: Hamstrings Terminal Knee Extension Overview Terminal knee extension with a resistance band is one of the most effective exercises for improving knee function. The exercise works by strengthening the quadriceps, which are the muscles that support the knee. In addition, terminal knee extension helps stretch the hamstrings and improve the range of motion in the joint. As a result, exercise can help prevent injuries and improve overall knee health. How to Do Start in a standing position with your feet hip-width apart and the resistance band wrapped around your lower thighs. Hinge forward at your hips and bend your knees to lower into a quarter squat. Drive through your heels to stand back up, extending your legs as you go. As you reach the top of the movement, press the resistance band away from your body to add resistance. Return to the starting position and repeat. Exercise Tips Keep your back straight throughout the exercise. Keep the movements slow and controlled.View Exercise
All Hamstring Exercises