The bicep femoris, semitendinosus, and semimembranosus are the three strong muscles that run down the back of your leg. Your hamstrings are this group of muscles as a whole.
In your regular activities, such as walking, squatting, and climbing stairs, the hamstring is used to maintain optimal knee function. These hamstring exercises can help you get started whether you’re already very active and want to increase your strength or you’re just starting and want to tone up.
Deadlift
- Lay on the ground with one foot’s heel on the edge of the bench so that your leg forms an angle that is just a little wider than 90 degrees.
- Straighten the opposite leg up.
- Your hips should be raised off the ground as you press onto the bench’s heel.
- For one rep, bring your hips down.
- Perform two or three sets of 10 to 15 reps on each side.
- Stand with your feet hip-width apart. Holding a barbell with your arms straight in front of your thighs.
- Keep your back straight and lean forward at the hips while sticking your butt out.
- Bring the barbell toward the floor while bending your knees just a little bit.
- Use your hips to drive yourself back up into the standing posture until the barbell reaches the point where your knees bend or your torso is parallel to the ground.
- Perform two or three sets of 10 to 15 reps each.
Single-Leg Bridge
Box Squats
- Place yourself in front of a box, bench, or chair that is elevated 16 to 25 inches off the floor.
- Stand with your back to the box, feet slightly pointed out, and somewhat broader stance.
- Lower into a squat until your butt meets the ground while holding a barbell that has been weighted in front of your chest and maintaining a straight back. Get back to your feet. Ensure that your knees don’t touch your toes.
- Squats are performed as one rep. 2 or 3 times, perform 10 to 15 reps.
One-Legged Deadlift
- Hinge forward at the hips while holding a barbell or kettlebell in one hand. At the same time, stretch the opposite leg straight behind you.
- Lower your torso till your leg is parallel to the floor while maintaining a straight back. You can maintain slight contact with the floor with the toe of your back foot if balance is a concern.
- Get back to your feet.
- Perform two or three sets of 10 to 15 reps on each side.
Lying Leg Curls
Because it entirely isolates the hamstring, this machine-based exercise is very powerful. To avoid using inertia to move the weights as you curl your feet closer to your rear, make careful to concentrate on regulating the movement and move as gently as you can while performing this exercise.
Sumo Deadlift
- By spreading your feet farther apart, the deadlift exercise relieves pressure on your lower back. Take a very wide posture to start.
- Grab the barbell while squatting down; remember to maintain your feet wide and hands directly beneath your shoulders.
- As you elevate up while bending your knees, drive down through your feet while thrusting out your butt. Bring the barbell and your hands to hip level as you lean back a little.
- After pausing, slowly lower the barbell to the ground by bending your hips.
