Dominic Stone
Hamstring muscles are a group of three muscles at the back of the thigh, running from the hip to the knee. They are responsible for flexing the knee joint and extending the hip joint, along with some rotation of the lower leg and glute stability. Training the hamstrings can enhance movement efficiency, improve overall leg strength, and reduce the risk of common hamstring injuries. This article will discuss some of the best exercises to train the hamstring muscles.
| Characteristics | Values |
|---|---|
| Hamstring muscles | Semitendinosus, Semimembranosus, Biceps Femoris |
| Location | Back of the leg, from hip to knee |
| Function | Flexion of the knee joint, extension of the hip joint, rotation of the lower leg, glute stability |
| Training exercises | Leg press, Leg curls, Single-leg Romanian deadlifts, Hip thrusts, Squats, Lunges, Good mornings, Glute bridges, Side lunges, Nordic curls |
| Training benefits | Improved movement efficiency, reduced risk of injuries, improved leg strength, better balance, improved muscle tone |
| Training equipment | Leg lift-curl attachment, Leg curl machine, Barbell, Dumbbell, Resistance band |
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Leg curls
There are several types of leg curls, including seated, standing, and prone variations, that can be performed with or without equipment. The seated leg curl machine has a starting position with the leg straight, ensuring the knee joint is aligned with the machine pivot. As you perform the curl, maintain control and focus on the knee flexion, activating the hamstring muscles through their full range of motion. The prone leg curl variation has you lying face down, enhancing muscle activation due to the position of the hip joint.
You can also perform leg curls without equipment by standing with your feet hip-width apart and shifting your weight onto one leg. Bend the other leg at the knee, bringing that foot closer to your butt, then lower the foot and repeat on the other side. This variation does not use weights and requires less hamstring strength, making it ideal for beginners to practice proper form and build endurance.
For an additional challenge, incorporate a resistance band or dumbbell into your leg curl routine. Resistance bands can be anchored to a sturdy object and placed around one heel while you lie on your stomach, and dumbbells can be held between your feet while you lie on your back. As you get stronger, you can increase the weight or use heavier resistance bands.
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Single-leg Romanian deadlifts
To perform a single-leg RDL, start by standing with your weight shifted onto one leg—for example, your right leg. Your right knee should have a slight bend to maintain stability. As you hinge forward at the hips, keep your back straight, and allow your left leg to lift behind you, forming a "T" shape with your body. The hip hinge is crucial as it engages the hamstring muscle of the standing leg.
The single-leg RDL is an excellent way to promote hamstring muscle growth and enhance hip stability. By working each leg independently, you can improve muscle balance and overall strength. This exercise is a great addition to your routine to challenge your hamstrings and improve your lower body stability and coordination.
Single-leg RDLs can be performed with or without added weight. If you're a beginner, start by mastering the bodyweight version before adding weights to increase the difficulty. This exercise is a great option to include in your leg day routine, alongside other hamstring-targeting exercises like leg curls, squats, and lunges.
For a well-rounded fitness routine, it's important to target various muscle groups, including the hamstrings. By incorporating exercises like the single-leg Romanian deadlift, you can effectively train your hamstrings, improve your balance and coordination, and reduce the risk of common hamstring injuries.
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Hip thrusts
To perform a hip thrust, position your upper back against a bench with your knees bent and feet flat on the floor. Ensure your feet are in the correct position to avoid feeling the hip thrust more in your hamstrings. Place a weighted barbell, dumbbell, plate, or resistance band over your hips for added resistance. You can also use a kettlebell to add weight to this exercise. Stand with your feet wider than shoulder-width apart while holding a kettlebell with both hands between your legs. Keep your knees slightly bent and your chin tucked. Push the kettlebell between your legs while keeping a neutral spine and chest lifted. Explosively push your hips forward while squeezing your glutes.
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Squats and lunges
While squats are often considered the "king of exercises", they may not engage the hamstrings as much as some other exercises. Research suggests that the hamstrings are most active during the first stage of the descent into a squat, when you first begin to bend your knees. However, this activation is only about half of that achieved by exercises like leg curls and stiff-legged deadlifts. Nevertheless, squats are still an excellent exercise for the legs and can be made more challenging by adding weight, such as a barbell.
Lunges, on the other hand, are a multijoint movement that uses both the hamstrings and quadriceps muscle groups. Studies have shown that lunges, especially walking lunges, can lead to a significant increase in hamstring strength. There are several variations of lunges that can be performed, including forward, backward, and lateral lunges. During the forward lunge, the front leg works harder, with the hamstrings and glutes forcefully contracting to push the body upright. The backward lunge involves stepping back with one leg, which reduces the emphasis on the quadriceps and increases it on the hamstrings and glutes.
Both squats and lunges are excellent exercises for training the hamstrings and can be incorporated into a well-rounded workout routine.
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Nordic curls
To perform a Nordic curl, you will need a soft surface to kneel on, such as a pad, pillow, or towel, and something to anchor your feet. You can use a lifting belt and a standard bench, a barbell, a smith machine, a lat pulldown machine, a partner, a couch, a door, or a specialised Nordic curl attachment.
To begin the exercise, position yourself on the soft surface with your feet secured in the anchor. Attempt to keep a straight line between your knees, hips, and shoulders as you slowly lower your torso towards the floor without bending your hips or arching your back. You can then catch yourself with your hands and push back up to the starting position. During the exercise, you can squeeze your glutes to help maintain your form and dig your heels into the anchor.
The Nordic curl is a challenging exercise that requires significant hamstring strength. However, it is a highly effective way to strengthen the hamstrings and can be made easier by allowing your hips to bend or decreasing the range of motion by placing objects in front of you.
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Frequently asked questions
Some exercises to train the hamstring muscles include squats, lunges, deadlifts, hip thrusts, and leg curls. Single-leg Romanian deadlifts (RDLs) are also a great exercise for promoting hamstring muscle growth and enhancing hip stability.
Training the hamstring muscles can improve overall leg strength, enhance movement efficiency, and reduce the risk of common hamstring injuries. It can also help correct muscle imbalances and improve balance.
It is recommended to incorporate vigorous hamstring training into your workout routine every week. Consistency is key, and with proper nutrition, you may notice improvements in strength and muscle tone in as little as 4-6 weeks.
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