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.
Glute Ham Raise
Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as yo...
Good Morning
Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power sq...
Hamstring-SMR
In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place y...
Good Morning off Pins
Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar ac...
Front Leg Raises
Stand next to a chair or other support, holding on with one hand. Swing your leg forward, keeping the leg straight. C...
Front Box Jump
Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This wil...
Floor Glute-Ham Raise
You can use a partner for this exercise or brace your feet under something stable. Begin on your knees with your uppe...
Dumbbell Clean
Begin standing with a dumbbell in each hand with your feet shoulder width apart. Lower the weights to the floor by fl...
Double Kettlebell Alternating Hang Clean
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead...
Deadlift
Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned...
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