The hamstrings are likely to play second fiddle to the quads relating to constructing a decrease physique that shocks and awes you. As a result of who would not love a great four-teardrop bend? Nonetheless, performing hamstring workout routines is vital for athletic efficiency, damage prevention, and elementary human motion. They’re answerable for hip extension, knee flexion, and pelvic stabilization, which makes them important for coaching to enhance energy, intercourse attraction, and efficiency.
Right here, we’ll discover 10 hamstring workout routines to enhance energy, measurement, and efficiency. Whether or not you are an athlete trying to enhance your efficiency or a weightlifter aiming to construct a robust decrease physique, these workout routines will give your hamstrings the range and problem they should get stronger and sexier.
However earlier than we get into the good things, let’s check out how this checklist was chosen.
Why these hamstring workout routines are the most effective
The primary focus is on hamstring motion and performance: hip extension and knee flexion. Sure, the glutes are concerned, however as a result of they’re stronger than your leg muscle tissues, they will let you goal your hamstrings more durable and more durable.
To make sure enhanced muscle improvement, I prioritize the next strikes:
- Give attention to hamstring engagement: Every train targets the hamstrings, guaranteeing they’re one of many main muscle tissues educated.
- Enable progressive overload: Progressive overload is important for muscle development and energy constructing. To problem your hamstrings, you may simply adapt the next workout routines so as to add weight, reps, or variations.
- Contains unilateral and bilateral workout routines: Balanced hamstring improvement is essential to keep away from muscle imbalances, which may result in damage. The mix of the 2 ensures elevated energy and symmetry.
It goes with out saying (however I’ll anyway) that these workout routines are nice for hamstring energy and measurement. Now, let’s get to the good things.
10 Should-Do Hamstring Workout routines
We’re rehabbing the hamstrings, however the quads do not know methods to act. Properly, sure, they did, however I could not resist Timberlake reference. Anyway, let’s get began with an awesome set of hamstring workout routines.
straight leg deadlift
Whereas the straight-leg deadlift and Romanian deadlift (RDL) are nice for hamstring coaching, the straight-leg deadlift places extra emphasis on the hamstrings by eliminating many of the knee bend. This is the way it beats an previous favourite. This variation requires you to maintain your legs straight all through, permitting for a deeper stretch and elevated stress in your hamstrings.
This makes it efficient at isolating and strengthening the hamstrings, particularly when concentrating on the hamstrings.
Advisable rep vary: To enhance energy, intention for 3 to five units of three to six reps. For constructing muscle, 3 to 4 units of 8 to fifteen reps is sweet.
Nordic hamstring curl
The Nordic hamstring curl is a sophisticated body weight train that emphasizes the eccentric (lengthening) energy of the hamstrings. This train strengthens the hamstrings, making it a favourite amongst weightlifters trying to enhance measurement and energy whereas stopping damage. A give attention to eccentric loading helps strengthen muscle tissues and connective tissue, decreasing the danger of the dreaded hamstring pressure.
Advisable rep vary: Begin with 3 to 4 units of 4-6 reps, as this train could trigger just a little soreness.
Glute and leg coaching (GHR)
Glute and leg raises require specialised tools; in case your gymnasium has it, your hamstrings will thank it. GHR is nice for constructing energy and measurement in your hamstrings. It additionally will increase stability within the decrease again, making it a wonderful train for all the posterior chain. This train engages the hamstrings by a full vary of movement, concentrating on concentric and eccentric contractions of the muscle tissues. What does this all imply? It means harvest.
Advisable rep vary: Carry out 3 to 4 units of 6-12 reps, specializing in management to maximise muscle tone.
Landmine one-leg deadlift
Should you’re upset concerning the RDL being ignored, that is for you; the Landmine Deadlift (RDL) is a superb unilateral hamstring train as a result of the setup supplies higher stability, permitting you to The hamstrings will be hit exhausting and exhausting. It emphasizes stability and hamstring muscle tone, making it supreme for strengthening muscle imbalances and bettering muscle improvement between the legs.
Advisable rep vary: 3 to 4 units, 6 to 12 reps per facet.
Stability ball single-leg leg curl
The soundness ball one-leg hamstring curl is a sneaky train. You do it a number of instances and suppose, “That is simple; I get it,” after which your hamstrings begin screaming at you. Why? The instability of the ball forces your hamstrings and core to work collectively whereas performing slowly attributable to its difficult nature. This train isolates the hamstrings, prolongs stress, and challenges your core, making it a wonderful three-in-one train.
Advisable rep vary: Carry out 3 units of 6-10 reps on both sides.
barbell good morning
Good Morning is a pure hip hinge train. When carried out effectively, it targets the hamstrings, glutes, and decrease again, making it a wonderful alternative for strengthening these three muscle tissues. Sure, that is additionally a glute and decrease again train, however the stability of the bar mixed with glute energy lets you hit your glutes exhausting.
Advisable rep vary: To construct energy, carry out 3 to five units of 3-5 reps.
For muscle tissues, carry out 3 to 4 units of 6-12 reps.
Supine leg curl
Mendacity leg curls aren’t the sexiest or most difficult hamstring train, however they work. Why? This train isolates the hamstrings and primarily targets the muscle’s knee flexion movement. The soundness of mendacity down improves hamstring tone, making it supreme for constructing hamstring measurement and energy with out utilizing your glutes and decrease again.
Advisable rep vary: Carry out 3 to 4 units of 8-15 reps, utilizing a managed tempo to maximise stress.
Cable feedthrough
Rope pull-throughs are just like kettlebell swings and RDL variations, however with out the spinal load. As a result of it is a pure hip hinge, it lets you focus extra in your glutes and hamstrings. The prolonged vary of movement will present muscle pre-stretch earlier than lockout, and mixed with the managed rhythm, it would brighten up your hamstrings. Simply ensure you do not make eye contact with anybody.
Advisable rep vary: 3 to 4 units of 10-15 reps, specializing in sturdy hip extension on the high of the motion.
reverse hyperextension
Reverse hyperextensions are sometimes carried out on a machine, however you may improvise utilizing a weight bench or stability ball. I am torn between this and the 45 diploma again extension. Nonetheless, because of the higher vary of movement and physique place, reverse hyperextension locations higher emphasis on the glutes and hamstrings, inflicting the hamstrings to stretch and contract extra considerably. what does that imply? Candy, candy hamstring beneficial properties.
Advisable rep vary: 3 to 4 units of 10-15 reps, specializing in controlling rhythm and avoiding momentum.
Hamstring slider curl
The hamstring slider curl is a difficult body weight train that isolates the hamstrings whereas emphasizing eccentric contraction, which is important for muscle development and damage prevention. Not like different workout routines that depend on weights or tools, this motion makes use of physique weight and friction as resistance. The give attention to stability, management, and eccentric energy makes it a wonderful alternative for these trying to strengthen their hamstrings.
Advisable rep vary: Carry out 3 to 4 units of 8-12 reps, ensuring you keep management all through the train.
