The Best 7 Hamstring Exercises and 4 Killer Hammy Workouts

Hamstring Workouts At Home

Hamstring exercises are essential in strengthening and toning muscles behind your legs. A strong hamstring not only enhances athletic performance but can also help to avoid injuries. In the following article, we’ll look at the top seven exercises for your hamstring that you can perform at home, as well as four hammy activities that challenge and build the entire lower body.

The Value of Hamstring Exercises

Before we get into the exercises, it is crucial to comprehend why it is essential to incorporate training for the hamstring in your workout routine. The hamstrings comprise a collection of muscles in the back of the thigh. They include the semitendinosus semimembranosus and biceps fascia. These muscles are accountable for hip flexion and knee extension, making them vital for sports like jumping, running, and even walking.

Insufficient hamstrings can result in imbalances, reduced performance at the gym, and a higher likelihood of injury. By strengthening and targeting the muscles involved, you can increase your lower body’s overall strength, stability, and mobility.

Hamstring Training at home

Let’s take a look at the top seven exercises for hamstrings that you can practice from the at-home comforts of your home:

Glute Bridge

The glute bridge primarily focuses on the glutes but also engages the hamstrings. Relax on your back while keeping your knees bent and feet firmly in the air. Then, lift your hips off the floor, pressing your glutes and triggering your hamstrings. Keep them for several seconds before lowering your hips again. Repeat the exercise until you have reached your desired amount of repetitions.

Romanian Deadlift

Place both feet at shoulder height, holding dumbbells or any other weighted object you prefer. While keeping your spine straight, pivot between your hips, then lower the weights to the floor while maintaining the slight bend of your knees. You will feel the stretching in your hamstrings and then return to the beginning position by pressing your glutes. Repeat the exercise until you have reached your desired amount of repetitions.

Single-Leg Deadlift

Begin by standing up with your feet at a hip width. Lift one leg off the ground and extend it straight in front of you while simultaneously lowering your torso toward the ground. Maintain your back directly and work your core. Return to your starting position, and repeat the exercise on the opposite leg. It targets every hamstring in a specific way and helps to correct any imbalances in the muscles.

Hamstring Curl Resistance Band

Attach a resistance band to a strong anchor point and lie on the mat. The bar should be placed around your ankles, then flex your knees while pulling your glutes towards your heels to resist the force. Repeat the exercise until you have reached your desired number of times.

Reverse Lunges

Standing tall, your feet separated by a hip. Move one foot forward and lower your body until your knees are bent to 90 degrees. As you walk backward, you should focus on energizing the hamstring of your front leg to pull yourself back to your starting position. Alternate your legs and repeat the number of times you want to repeat.

Slider Hamstring Curls

Start by lying on your back and resting your feet on towels or sliders. Take your hips off the floor, keeping your core active. Slowly slide your heels towards your glutes and engage your hamstrings. Continue to extend your legs and repeat the motion the desired amount of times.

Nordic Hamstring Curl

Place your knees on a smooth surface while keeping your feet secured under a large object, or ask your partner to support your feet. Begin to slowly lower the upper part of your body backward and keep your core active until you cannot control the downward descent. Utilize your hamstrings to help you return to your starting point. If the exercise is too strenuous, you could use your hands to aid during the training.

Killer Hammy Workouts

If you’ve mastered specific hamstring exercises that work, Let’s mix them up into four hammy routines that will be a blast:

Workout 1 Beginning’s Hamstring Circuit

Glute Bridge: 3 sets of 12 repetitions

Reverse Lunges three sets of ten repetitions for each leg

Hamstring Curl with Resistance Band Three sets with 12 repetitions

Repeat each exercise in succession, with only a short break between sets. Take a break for one to an hour between groups. Make three circuits total.

Workout 2 Advanced Hamstring Supersets

Romanian Deadlift Four sets with 8 repetitions

Single-Leg Deadlift: Four sets of eight repetitions for each leg

Slider Hamstring Curls Four sets with 10 repetitions

Perform each superset with no rest between sets. Take a break for one to two minutes between sets. Perform four supersets.

Exercise 3: Hamstring and Glute Burnout

Hamstring Exercises at Home

Hamstring Slider Curls Three sets with 12 repetitions

Nordic Hamstring Curl: 3 sets of 8 repetitions

Glute Bridge: 3 sets of 15 repetitions

Complete each exercise using proper technique and control. Take a break for a minimum of an hour between sets. Do the three rounds of every workout.

Workout Plyometric Hamstring Challenge

Reverse Lunges – 4 Sets of 10 repeats for each leg

Slider Hamstring Curls Sets of 4 repetitions in 12 sets.

Jumping Lunges: Four Sets of 10 reps for each leg

Do each exercise with a high level of intensity with a focus on control and power. Remain for a minimum of an hour between sets. Perform the four times of the exercise.

Conclusion

Integrating hamstring exercises into your daily exercise routine is crucial to building strength and stability and preventing injuries. The seven practices listed above and the four great hammy workouts offer a complete approach to working your hamstrings and help build a balanced lower body.

Be sure to begin with the proper warm-up exercises. Then, gradually increase intensity as you gain experience. Maintaining good form throughout every workout is vital to maximize the benefits and reduce the chance of injury.

When you devote time and effort to these hamstring exercises, you’ll develop greater strength and a more defined look to your hamstrings. Still, you will also enhance the overall performance of your athletics. Get your exercise mat, resistance band, and dumbbells, and prepare to push your hamstrings to the limit in the convenience of your at home!

Hamstring Workouts At Home

The Value of Hamstring Exercises

Hamstring Training at home

Killer Hammy Workouts

More Related Articles