When aiming to develop a strong and balanced lower body, it’s important not to underestimate the significance of the hamstring muscle group. Despite this, hamstrings are frequently disregarded during workouts. These muscles are pivotal in stabilising the hips, supporting the knees, and boosting overall athletic capabilities. You can efficiently focus on these muscles and reinforce them by integrating appropriate exercises into your workout regimen. Within this guide, we will delve into the optimal exercises for hamstrings that will set you on the path to attaining a well-proportioned and sculpted lower body.
Best exercises for hamstrings
Some exercises that work the hamstrings include:
- Deadlift
- Glute-ham raise
- Bulgarian split squats
- Hamstring curls
- Stretches
1. Deadlift
While the deadlift is known as a full-body exercise, it’s worth noting that it heavily involves working out the hamstrings, especially during the initial phase of the lift.
To perform the deadlift:
- Stand with your feet hip-width apart, with the barbell over your midfoot.
- Use an overhand or mixed grip to bend your hips and knees while gripping the barbell.
- Keeping your back flat, drive through your heels, and lift the barbell while extending your hips and knees.
- Lower the barbell back to the ground with control.
2. Glute-ham raise
The glute-ham raise is a lesser-known yet incredible exercise among the effective workouts for hamstrings development. This movement targets the hamstrings and engages the glutes and lower back.
To perform the glute-ham raise:
- Secure your feet under the footpads of a glute-ham raise machine or have a partner hold them down.
- Maintain a straight posture and lower your body until your torso becomes parallel to the ground.
- Use your hamstrings to return to the beginning position.
3. Bulgarian split squats
While primarily known as a quadriceps exercise, the Bulgarian split squat can also engage the hamstrings effectively, especially when performed with an emphasis on the lowering phase.
To perform the Bulgarian split squat:
- Stand a few steps away from a bench or elevated surface, with your back to it.
- Place one foot behind you on the bench and the other in front.
- Step into a lunge, keeping your front knee from extending past your toes.
4. Hamstring curls
You can use the hamstring curl machine for this exercise. This machine directly targets the hamstrings. It’s a great option for fully engaging these muscles without involving other muscle groups.
To perform the hamstring curl:
- Adjust the machine’s settings to fit your body; ensure your ankles remain aligned with the machine’s axis.
- Secure yourself in the machine and grip the handles if available.
- Curl your legs upward, contracting your hamstrings fully.
- Slowly lower the weight back and reach your starting position.