Hamstrings Exercises
Hamstrings exercises target the muscles at the back of the upper legs that control hip extension and knee flexion. Strong hamstrings improve athletic performance, protect the knees and lower back, and support powerful, balanced lower-body movement.
Power Stairs
In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire o...
Prone Manual Hamstring
You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their han...
Power Snatch
Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be...
Power Clean from Blocks
With a barbell on boxes of the desired height, take a grip just outside the legs. Lower your hips with the weight foc...
Power Clean
Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly. Squat down and grasp ba...
Platform Hamstring Slides
For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or...
Open Palm Kettlebell Clean
Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the ...
One-Arm Open Palm Kettlebell Clean
Place one kettlebell between your feet. Grab the handle with one hand and raise the kettlebell rapidly, let it flip s...
One-Arm Kettlebell Clean
Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes...
How to Train Hamstrings Effectively
The hamstrings are a group of muscles located on the back of the thighs that play a key role in hip extension, knee flexion, and lower-body stability. They are heavily involved in movements such as running, jumping, hinging, and lifting. Weak hamstrings can increase the risk of knee injuries, lower-back strain, and muscular imbalances.
To train hamstrings effectively, include both hip-dominant and knee-dominant exercises. Focus on slow, controlled repetitions and a full range of motion, especially during the eccentric (lowering) phase. Consistent progression and proper recovery are essential for building strength and resilience.
A balanced hamstrings workout often includes:
- Hip hinge movements: Romanian deadlifts, good mornings
- Knee flexion exercises: leg curls, stability ball curls
- Unilateral work: single-leg deadlifts, lunges
Form Tips for Hamstrings Training
- Maintain a neutral spine during hinge movements.
- Control the lowering phase to increase muscle engagement.
- Avoid rushing repetitions or using momentum.
- Train both legs evenly to prevent imbalances.
Common Questions
How often should hamstrings be trained?
Hamstrings can be t