When it comes to fitness, it's all about flexing your muscles - those bulging biceps and abs of steel. But let's remember the humble hamstrings! These three muscles at the back of your thighs are like the unsung heroes of your body.
Weak hamstrings can lead to pain and hinder your ability to run and kick. To be a well rounded fitness superstar, you must give them some love, along with their teammates (your quads, adductors, and glutes).
So, get ready to flex those hamstrings! We're diving deep into the importance of solid and flexible hammies and bringing some killer exercises with us. These bad boys aren't just crucial for balancing and stabilizing your body during physical activity; they're also vital to improving overall athleticism.
Your hamstrings are always tricky at work, from running to jumping to walking and standing. Want to take your lower body strength to the next level? Let us show you how. By the end of this blog, your hamstrings will be thanking us as you tackle your workouts like a boss. Let's get started!
Anatomy and Function of Hamstrings
The hamstrings are a trio of mighty muscles: the biceps femoris, semitendinosus, and semimembranosus. Together they team up to keep your leg stable and moving smoothly. These guys have got specific roles, and they're sticking to them! Let's break it down:
The Biceps Femoris
The most lateral of the group. It comprises two heads originating in different spots (one from the pelvis, one from the femur) but comes together to attach to the fibula. This muscle is responsible for straightening the hip joint and bending the knee joint.
The Semitendinosus
The middle child of the hamstrings. It starts at the ischial tuberosity and connects to the tibia (shinbone). Along with the biceps femoris, this muscle helps with hip extension and knee flexion and plays a crucial role in stabilizing the leg during walking or running.
The Semimembranosus
The innermost muscle of the hamstrings. Like its siblings, it originates at the ischial tuberosity but connects to the posterior part of the tibia. This muscle helps with hip extension and knee flexion, but its claim to fame is its crucial role in keeping the knee joint stable and aligned.
Related Article: Five at-Home Exercises for Athletes to Build Stronger Legs
Benefits of Strong Hamstrings
Ready to power up your performance, reduce your risk of injury, and boost your lower body strength? Look no further than solid hamstrings! These bad boys give you many benefits you will want to take advantage of.
Whether you're chasing goals on the field, in the gym, or just doing daily tasks, a set of robust hamstrings is clutch for performance and preventing injuries. Check out the advantages of beefing up your hamstrings:
- The hamstrings are integral to running, jumping, weightlifting, and everyday movements like bending down.
- Strong hamstrings equal more force and the ability to turn each stride into power - leading to you dominating the competition.
- Strong hamstrings also help stabilize some basic everyday movements like squatting or kneeling.
- Plus, when the hammies are strong, your knees and lower back are in safe hands as they reduce compensatory movements that can lead to frustrating injuries.
- Incorporating some yoga poses and dynamic stretches will improve flexibility and seriously cut your chances of injuring your hammies.
Exercises for Hamstrings
With these killer exercises, your hamstrings will look like a Greek god has chiseled them. You'll have buns of steel in no time. Say goodbye to pancake booty and hello to peach perfection. Take your time with leg day; push yourself to the max with these best exercises for building strong and flexible legs.
Romanian Deadlift
The Romanian deadlift exercise is a total hinge-fest, with your hips leading and your knees just along for the ride. The best part is rather than pulling on those hammies, the RDL focuses on that sweet eccentric phase (the downward motion), giving your muscles the stretch and tension they crave. It engages those glutes and lower back, too.
How to Perform:
- Start by standing with feet hip-width apart, barbell in hand, with an overhand grip. Keep those abs tight and your spine neutral throughout the movement.
- Bend those knees slightly, pushing your hips back as you hinge forward and lower the bar along your legs.
- Keep the barbell close and feel the burn in those hamstrings. Lower the barbell until you feel the stretch or your torso is parallel to the ground.
- Now drive those hips forward, engage those glutes, and contract those hamstrings to return to your starting position.
Variation of Romanian Deadlift
If you are bored of your same old workout routine? Spice things up with the Single-Leg Romanian Deadlift (SL RDL) or a kettlebell twist!
For the SL RDL, you'll be balancing on one leg while performing a traditional deadlift movement. Not only will your stability improve, but you'll also engage your hamstrings like never before. And for those looking for an added challenge, try using a kettlebell! The shape adds a whole new level of instability to the exercise. Just remember to keep proper form and technique to prevent injury.
Start light and work your way up to avoid any unwanted pain. Need a kettlebell? No worries. The DMoose Kettlebell comes in different weight categories and has wide handles for improved grip. It can be your companion during different resistance phases.
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Hamstring Curls
Hamstring curls are a fan-favorite exercise that gives your upper back legs the attention they deserve. Hamstring curls have two options: lying or seated curls - both will leave your hammies feeling strong and sculpted. Get ready to show off those thighs!
How to Do a Lying Hamstring Curl:
- Position yourself face down with your ankles under the padded lever, knees aligned with the machine's pivot point, and grasp the handles for stability.
- Engage those core muscles and glutes and get ready to flex your knees, and bring those heels to your glutes, all while feeling the contraction in those hamstrings.
- Keep it steady as you lower the weight and extend those knees.
- Focusing on that mind-muscle connection, you'll be on your way to solid and sculpted hammies in no time!
How to Do a Seated Hamstring Curl:
- Grab a resistance band and a sturdy object like a pole or heavy furniture.
- Wrap the band around your ankles, lie down, and prepare for hamstring curls.
- Flex those knees, bring those heels to your glutes, and feel the burn as you resist against the band.
- Pause to appreciate your hamstrings, then slowly extend your legs back to starting position.
Meanwhile, if you are looking to buy a resistance band, try Pull Up Resistance and Workout Bands by DMoose. It is highly durable and environmentally friendly. It also offers excellent flexibility as you perform fire hydrants and kickbacks.
Tips for Maintaining Alignment
To nail these bad boys, make sure to avoid any excessive booty popping or back arching. Keep that pelvis and hip action stable and engage those glutes and core for maximum support.
Remember, it's all in the hamstrings - no cheating with the lower back or hip flexors. And don't forget to savor the eccentric (lowering) phase for the full hammy experience!
Pull Up Resistance and Workout Bands
Pull-up assistance bands are a one-step solution to give you all comfort required during rigorous training. These bands are perfect for elevating your performance on the deadlift, powerlifting, and shoulder press training.
Glute-Ham Raises
Glute-Ham raises pull double-duty by targeting knee flexion and hip extension, giving you a real hamstring workout. And as if that isn't enough, it also hits your glutes and lower back for a complete lower body burn.
Using Glute-Ham Machine:
- Adjust the machine to your height and secure your feet under the pads.
- Keep your knees resting on the knee pad and your hands either on your chest or crossed for stability.
- Engage your core and maintain a neutral spine while bending at the hips to lower your upper body. Control that body as you descend until you feel comfortable stretching in those hammies or parallel to the ground.
- To finish with a bang, use those glutes and hamstrings to raise yourself to the starting position. Boom, baby!
Alternative methods
So, you want to do some glute-ham raises, but the machine is nowhere in sight? No problem! There are other ways to get that booty pump. First, try a glute-ham developer (GHD) machine - a similar setup might require different settings.
Or, if you're feeling extra adventurous, grab a stability ball and position yourself face down with thighs resting on the ball and feet secured against a wall. Engage those glutes and hamstrings to raise your upper body parallel to the ground and slowly lower back down.
Finally, if you've got a trusty partner, have them kneel behind you and hold your ankles. With knees on a soft surface, lower your upper body forward and power back up with those glutes and hamstrings. No machine? No problem. Time to get creative, baby!
Proper Technique to Perform
Remember these essential tips to hit those glutes and hamstrings like a boss: keep that core tight, don't contortionist with your spine, and resist the urge to rely on momentum. Control is key!
Start at your own pace and work up to boss status with proper form and difficulty levels. And, of course, remember to consult a fitness professional to maximize your gains and avoid injuries.
Swiss Ball Hamstring Curl
This exercise is a triple threat as it targets your hamstrings, challenges your stability, and amps up your core strength simultaneously. Utilizing a Swiss ball may seem like child's play, but trust us, it takes the heat up a notch by engaging your muscles dynamically and functionally.
Instructions for Performing the Exercise:
- Lie on your back with your legs extended and your heels propped up on the ball. Keep those arms by your sides to keep things steady.
- Lift those hips high to create a straight line from your shoulders to your tootsies - this is your starting pose.
- Now exhale and bend those knees, rolling the Swiss ball towards your backside. Stay lifted in the hips, and don't let that lower back sag or arch! Use your hammies to keep that ball in check!
- Inhale and slowly extend your legs, rolling the ball back to that snazzy starting pose. Don't lose control; stay focused and engaged the whole time. Put that core and hammies to work, and you'll feel the burn in no time!
Tips for Maintaining Balance:
Do you want to master Swiss ball hamstring curls without looking like a wobbly mess? Here are some pro tips: Make sure your ball size is just right. Your hips should be the same level as your shoulders while your feet are on the ball. It ensures symmetry and stability.
Keep your core engaged the whole time. It will help you keep your form on point and stay grounded. Roll the ball in and out using those hammies! Refrain from relying on momentum or overworking your hip flexors.
Slow and steady wins the race. Don't whip through the movement- take it easy to engage your hammies and stay in control entirely. Need some extra help? Put your arms out to the side for more balance. You're now officially a Swiss ball curling pro!
Nordic Hamstring Curls
This exercise is a true powerhouse for targeting your muscle contractions' eccentric (aka lengthening) phase. Sounds fancy, but why does it matter? We're talking about injury prevention, performance enhancement, and those gains we all crave. Not too shabby for one exercise!
Instructions to Perform the Exercise
- Start by kneeling on something soft with your partner behind you.
- Keep things stable by anchoring your feet under a sturdy object or letting your partner hold them tight. Remember to engage your core and stay tall as you lean forward from your knees.
- Control the movement with your hamstrings as you lower yourself to the ground. Don't go too far that you can't handle it, but try to push to your limit.
- To finish up, contract your hamstrings and return to your starting position with the help of your partner or trusty object. No partner? No problem! Just anchor your feet under something sturdy and get to work.
Progression and Modification
Ready to take on the challenge of Nordic hamstring curls? Here are some ways to level up and keep those hammies working hard:
Slow It Down: Emphasize the eccentric contraction by taking your time with the downward phase. Your muscles will thank you for the extra challenge.
One Leg at a Time: Test your stability and balance by doing single-leg Nordic curls. Plus, you'll get an individual hamstring workout for each leg.
Add Some Weight: Once you've nailed the bodyweight version, up the ante with added resistance. Try holding a weight plate or wearing a weighted vest during the exercise.
Get Some Help: Don't be ashamed to ask for assistance. If you find the exercise too complicated, use a band or resistance assistance to make it more manageable. Just attach the band to a sturdy anchor behind you and hold on!
Deadlift Variations
If you want to take your lower body strength to the next level? Look no further than deadlift variations!
Not only will sumo and stiff-legged deadlifts give your hammies a challenging workout, but they also target those muscles in different ways for all-around gains. It's time to switch up your routine and see what these unique variations can do for you!
Form and Technique to Perform Deadlift Variations
Try the sumo deadlift for ultimate inner thigh and glute gains!
- Start with a wide stance and hands inside the legs.
- Keep that back flat and engage that core.
- Push through those heels, extend those hips, and watch that barbell soar.
- Control the descent and keep that back in check with a nice hip hinge.
Try the stiff-legged deadlift (also known as the Romanian deadlift) for a little extra focus on the hammies.
- Keep those feet shoulder-width apart and the barbell in front of your thighs.
- Hinge at the hips and slide that barbell down; feel the stretch in those hammies.
- Drive those heels and squeeze those glutes.
- Stand tall and bring that barbell back to its starting position.
Hip Hinge Movement and Hamstring Activation
Before unleashing your inner deadlift beast, ensure you have the proper form and technique to avoid hamstring-related incidents. Keep these tips in mind:
Hip Hinge: Mastering the art of the hip hinge is vital for both sumo AND stiff-legged deadlifts. Push those hips back (while keeping your spine neutral) for maximum hammer activation and to keep your lower back safe.
Core Game Strong: Keep your core stable and fortified during these moves. It will protect your spine and help you transfer force like a pro.
Mind-Muscle Magic: Focus on your hamstrings as you nail these lifts, and start visualizing the tension and contraction in those puppies.
Progression Is Key: Don't bite off more than you can chew. Start with lighter weights and hammer down that proper form before gradually increasing the load and attacking those PRs!
Hamstring Stretches
Flexibility is a crucial ingredient for top-notch performance and avoiding pesky hamstring injuries. And if you want to move more efficiently and improve alignment and range of motion, start stretching those hammies! Regular hamstring stretching is a fantastic addition to any workout routine, helping maximize your athletic potential and boost overall lower body health.
Types of Hamstring Stretches
Hamstrings feeling tighter than a tightly coiled snake? Here are three stretching exercises for your legs and hips that'll make you grow!To perform Standing toe touch stretches:
- Stand up straight with feet hip-width apart, and bend forward from your hips.
- Try to reach those tootsies.
- Remember to keep those knees slightly bent to avoid messing with your lower back.
- Hold for 15-30 seconds and repeat as needed.
If you'd rather sit than stand, try the seated hamstring stretch.
- Keep that back nice and straight.
- Extend those legs in front of you and reach towards those toes.
- Once again, remember to keep those knee bends on standby to avoid any lower back issues.
- Hold for 15-30 seconds and repeat until satisfaction is achieved.
Lastly, we've got the supine hamstring stretch.
- Lie with one leg on the floor and the other raised towards the sky.
- Using a towel or strap to add some oomph, gently pull that bad boy towards you until you feel a satisfying stretch in that pesky hamstring.
- Hold for 15-30 seconds.
- Switch sides.
Instructions for Performing Each Stretch
Bored with your daily routine? Add some spice to your life with the standing hamstring stretch! Start by standing upright with one foot slightly in front of the other. Pop that heel on a raised surface like a step or ledge, and lean forward from your hips to feel the stretch in the back of that leg. Hold for 15-30 seconds, then switch sides like a boss.
Keep in mind; it's better to take it extra slow than risk a muscle strain by bouncing or jerking like a maniac. Stay in control and take deep breaths like a yoga master. Plus, always listen to your body - if you have pre-existing conditions or injuries, call your doctor before taking that extra stretch.
Incorporating Hamstring Exercises Into Daily Workouts
Get your hamstrings in shape and turn heads at the gym with these essential exercise tips! Take advantage of solid and flexible hammies - we have the key points you need to know to incorporate hamstring exercises into your routine like a pro.
Which hamstring exercises to choose? Pick a few that hit your muscles from different angles and patterns. Deadlift variations, hamstring curls, glute-ham raises, Swiss ball curls, and Nordic curls all come highly recommended. This comprehensive approach ensures maximum muscle development and prevents imbalances.
Do you want nicely balanced legs? Make sure to include 2-3 hamstring exercises in each workout. If you feel extra ambitious, dedicate a day to working those hammies. And, to maintain balance, squeeze in some quad-dominant moves as well.
We also have exercises for building strong and flexible legs for beginners, starting with squats and lying curls. Intermediate folks could benefit from Romanian deadlifts, glute-ham raises, walking lunges, and seated curls. As for the advanced bunch, it's all about sumo deadlifts, Nordic curls, Bulgarian split squats, and Swiss ball curls.
So, are you looking to make gains? Gradually increase your workouts' intensity, weight, or difficulty keeping your hamstrings on their toes. Aim to train 2-3 times per week, allowing at least 48 hours of rest to give your muscles time to recover and grow.
Like the rest of your body, your hamstrings need rest and proper nutrition to flourish. Remember to prioritize sleep and nutrition, incorporating stretching and other mobility exercises to keep your leg muscles healthy and happy.
Related Article: 10 Kettlebell Exercises That Will Tone Your Entire Body
The Bottom Line
So, now you have the low-down on the most effective exercises to target those muscles from different angles and movement patterns. Think Romanian deadlifts, hamstring curls, glute-ham raises, Swiss ball hamstring curls, Nordic hamstring curls, and deadlift variations - all guaranteed to get those hammies firing and improving your lower body strength, stability, and flexibility.
Don't overlook your hamstrings to boost your athletic performance and reduce your risk of injury. Strengthening and stretching them is critical for overall leg strength and balance.
Whether you're an athlete or just someone looking to enhance your lower body strength, incorporating hamstring training into your workout routine can yield significant benefits.
So, ready to take the plunge and begin your hamstring journey? Start by setting clear goals and establishing a workout plan - and remember to prioritize proper form and technique. Gradually increase the intensity over time and allow yourself time for rest and recovery. With perseverance and dedication, you'll be on your way to building strong and flexible hamstrings - and unlocking your full potential.
Let's get started! Embrace the challenge, stay motivated, and relish in the rewards of revealing those toned hamstrings. Your lower body will thank you.
