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.
Clean Deadlift
Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned...
Clean
With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hip...
Chair Leg Extended Stretch
Sit upright in a chair and grip the seat on the sides. Raise one leg, extending the knee, flexing the ankle as you do...
Box Skip
You will need several boxes lined up about 8 feet apart. Begin facing the first box with one leg slightly behind the ...
Box Jump (Multiple Response)
Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sid...
Band Good Morning (Pull Through)
Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help ...
Band Good Morning
Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the b...
Ball Leg Curl
Begin on the floor laying on your back with your feet on top of the ball. Position the ball so that when your legs ar...
Alternating Hang Clean
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead...
90/90 Hamstring
Lie on your back, with one leg extended straight out. With the other leg, bend the hip and knee to 90 degrees. You ma...
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