These hamstring exercises will light up the back of your thighs and build lower body strength.
Weak hammies make it tougher to run and kick and cancontribute to lower back and knee pain.
So how do you best target the back of your thighs?
Photography by Jena Cumbo.
To stretch and strengthen these underappreciated movers, learn more about the benefits of hamstring exercises.
“Hamstrings are key in the function of your knee and hip,” she explains.
“Brace your core to stabilize your spine and reduce pressure on your back.”
That way, you might adjust your hamstring exercises based on what gear is accessible to you.
Before working out, activate your muscles with adynamic warm-up routine.
A.Stand with medium to heavy dumbbells in both hands, arms at sides, feet hip-width apart.
Shift weight onto right leg.
Step slightly back with left foot so that left toes are in line with right heel.
B.Take a slight bend in right knee and hinge forward at hips, allowing left leg to bend.
C.Engage glutes and return to standing.
That’s one rep.
2.
A.Lie faceup on a smooth floor and place feet on a pair of sliders, knees bent 90 degrees.
Rest arms on the floor out to the sides.
Lift hips and toes.
That’s one rep.
3.
Romanian Deadlift
Why it works:The Romanian deadlift is a double whammy.
First, you’ll stretch your hammies as your lower your weights toward the ground.
Then, you’ll build hamstring strength by contracting the backs of your thighs as you stand up.
Squeeze shoulder blades down and together and contract abs, bringing spine to a neutral position.
Contract glutes and hamstrings, straighten to a standing position, and repeat.
Want to isolate the hamstrings even more?
Walk your feet out an extra step for more hamstring muscle recruitment.
Place a medium or heavy dumbbell in hip crease and hold with both hands.
D.Continue lifting hips until body forms a straight line from shoulders to knees to return to the starting position.
That’s one rep.
5.
Bend knees slightly andhinge at hipsto lower arms toward the floor.
Grab the kettlebell handle with both hands and tilt it toward body.
B.On an inhale, hike the kettlebell back and up between thighs.
Keep arms extended with a slight bend in elbows throughout the movement and allow gaze to follow kettlebell.
C.Hinge at hips, bend knees slightly, and drive the kettlebell back down and in between thighs.
That’s one rep.
6.
A.Stand with feet hip-width apart, toes pointed forward, knees softly bent.
D.Press into feet and drive through hips to reverse the movement, using hamstrings and core to stand upright.
Squeeze glutes at the top.
That’s one rep.
7.
By walking your feet out just a bit farther, your hamstrings are forced to be more engaged.
Lift hips up as high as possible without allowing the lower back to arch.
C.Inhale and gently lower hips back to the floor one vertebrae at a time.
That’s one rep.
8.
A.Hold two medium dumbbells in front of torso.
Arms should be fully extended with dumbbells below your belly button.
C.On an exhale, press through feet to straighten legs and return to standing.
That’s one rep.
9.
Throw in these split squats as an alternate movement from the rest of your exercises for hamstrings.
Hold a pair of medium dumbbells at sides.
B.Slowly lower down until left knee hovers just above the floor.
Maintain a flat back and open chest by peeling shoulder blades back and engaging core.
C.Exhale and drive right foot into the ground to return to a standing position.
That’s one rep.
10.
All you need for a challenging hamstring exercise is a mini-band and this alternative to hamstring curls.
A.Place a mini-band around left ankle and underneath the arch of right foot.
Lie facedown on floor, legs extended, arms cushioning head.
C.With control, lower right heel back down toward ground and tap right toes to ground.
That’s one rep.
