10 Exercises That Target Hamstrings

When it comes to building strong and well-defined legs, it’s important not to neglect the hamstrings. The hamstrings are a group of muscles located at the back of the thigh, and they play a crucial role in supporting knee stability, hip extension, and overall lower body strength. Incorporating exercises that specifically target the hamstrings into your workout routine can help improve their strength, stability, and aesthetic appearance. In this blog post, we’ll explore ten effective exercises that focus on the hamstrings, backed by scientific research, to help you achieve your leg goals.

1. Romanian Deadlifts: Unleash the Power of Your Hamstrings

One of the most popular and effective exercises for targeting the hamstrings is the Romanian deadlift. This compound exercise primarily targets the posterior chain, including the hamstrings, glutes, and lower back. A study published in the Journal of Strength and Conditioning Research found that the Romanian deadlift produced significant activation of the hamstrings. To perform this exercise, start with a barbell or dumbbells in front of your thighs. Keeping your back straight, hinge at the hips and lower the weight towards the floor, feeling a stretch in your hamstrings. Engage your hamstrings and glutes to return to the starting position. Romanian deadlifts can be modified to suit your fitness level, making it a versatile exercise for targeting the hamstrings.

 

2. Glute-Ham Raises: Building Strength from the Ground Up

Glute-ham raises specifically target the hamstrings and glutes while also engaging the core. This exercise is performed on a glute-ham developer or a stability ball. A study published in the Journal of Sports Science and Medicine demonstrated that glute-ham raises activated the hamstrings to a high degree. To perform this exercise, secure your feet in the apparatus or place them on a stability ball. Lower your upper body forward while keeping your back straight, and then contract your hamstrings and glutes to raise your body back up to the starting position. Glute-ham raises are a challenging exercise that can help build strength and stability in the hamstrings, leading to improved athletic performance and lower body aesthetics.

 

3. Hamstring Curls: Isolating the Hamstrings for Maximum Results

Hamstring curls are a classic isolation exercise that specifically targets the hamstrings. This exercise can be performed using a machine or with resistance bands. A study published in the Journal of Strength and Conditioning Research compared different variations of hamstring curls and found that both the machine and resistance band versions activated the hamstrings effectively. To perform hamstring curls, lie face down on a machine or on the floor with resistance bands attached to your ankles. Curl your heels toward your glutes, engaging your hamstrings, and then slowly lower back to the starting position. Hamstring curls allow for targeted activation of the hamstrings, helping to build muscle strength and improve overall leg definition.

 

4. Single-Leg Deadlifts: Balancing Strength and Stability

Single-leg deadlifts are a challenging exercise that not only target the hamstrings but also improve balance, stability, and coordination. A study published in the Journal of Orthopaedic & Sports Physical Therapy demonstrated that single-leg deadlifts produced significant activation of the hamstrings. To perform this exercise, stand on one leg while holding a dumbbell or kettlebell in the opposite hand. Hinge forward at the hips while extending the non-supporting leg backward, keeping your back straight and feeling a stretch in your hamstrings. Engage your hamstrings and glutes to return to the upright position. Single-leg deadlifts are an excellent exercise for developing unilateral leg strength and targeting the hamstrings effectively.

 

5. Nordic Hamstring Curls: Building Strength with Eccentric Training

Nordic hamstring curls are a challenging exercise that primarily focuses on eccentric contraction of the hamstrings. Eccentric training has been shown to be particularly effective in building hamstring strength and reducing the risk of hamstring injuries. A study published in the Journal of Science and Medicine in Sport found that Nordic hamstring curls significantly increased eccentric hamstring strength. To perform this exercise, kneel on a soft surface and have a partner anchor your feet. Slowly lower your upper body forward, using your hamstrings to control the descent, and catch yourself with your hands when you can no longer resist the movement. Nordic hamstring curls are an advanced exercise that can help improve hamstring strength and reduce the likelihood of strains or tears.

 

6. Swiss Ball Hamstring Curls: Stability and Strengthening Combined

Swiss ball hamstring curls are an effective exercise that targets the hamstrings while also engaging the core and improving stability. This exercise is performed with a stability ball. A study published in the Journal of Sports Science and Medicine compared different variations of hamstring curls and found that Swiss ball curls activated the hamstrings significantly. To perform this exercise, lie on your back with your feet on top of the stability ball. Lift your hips off the ground, engaging your core, and then curl the ball toward your glutes using your hamstrings. Extend your legs back out to the starting position. Swiss ball hamstring curls are a challenging exercise that enhances hamstring strength, stability, and coordination.

 

7. Step-Ups: Taking Your Hamstrings to New Heights

Step-ups are a functional exercise that targets the hamstrings, quadriceps, and glutes while improving balance and coordination. A study published in the Journal of Strength and Conditioning Research found that step-ups produced significant activation of the hamstrings. To perform this exercise, stand in front of a step or elevated platform. Step onto the platform with one foot and drive through your heel to lift your body up. Maintain control as you lower yourself back down. Repeat on the opposite leg. Step-ups can be modified by adjusting the height of the platform or adding weights to increase the challenge. Incorporating step-ups into your routine can help strengthen the hamstrings while also enhancing lower body power and stability.

 

8. Reverse Lunges: A Dynamic Hamstring Workout

Reverse lunges are a dynamic exercise that targets the hamstrings, glutes, and quadriceps while also improving stability and mobility. A study published in the Journal of Strength and Conditioning Research demonstrated that reverse lunges activated the hamstrings effectively. To perform this exercise, stand tall with your feet hip-width apart. Take a step backward with one leg, lowering your body down into a lunge position. Push through the front heel to return to the starting position. Repeat on the opposite leg. Reverse lunges can be modified by holding dumbbells or adding a jump between lunges to increase intensity. By incorporating reverse lunges into your routine, you can effectively target the hamstrings while also enhancing lower body strength and coordination.

 

9. Straight-Leg Deadlifts: Building Hamstring Strength with a Classic Move

Straight-leg deadlifts, also known as stiff-leg deadlifts, are a traditional exercise that primarily targets the hamstrings and glutes. A study published in the Journal of Sports Medicine and Physical Fitness found that straight-leg deadlifts significantly activated the hamstrings. To perform this exercise, stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs. Keeping your back straight, hinge at the hips, and lower the weight towards the floor while feeling a stretch in your hamstrings. Engage your hamstrings and glutes to return to the starting position. Straight-leg deadlifts are an effective exercise for targeting the hamstrings while also improving hip mobility and posterior chain strength.

 

10. Hamstring Pushdowns: Isolating the Hamstrings with Cables

Hamstring pushdowns, also known as cable hamstring curls, are an isolation exercise that specifically targets the hamstrings. This exercise is performed using a cable machine. To perform hamstring pushdowns, attach an ankle cuff to the low pulley of a cable machine and secure it around your ankle. Stand facing the machine and hold onto a support for balance. Bend your knee, curling your heel towards your glutes while keeping the upper leg stationary. Slowly return to the starting position and repeat on the other leg. Hamstring pushdowns allow for targeted isolation of the hamstrings, helping to improve muscle strength and definition in the back of the legs.

 

Conclusion

Incorporating exercises that target the hamstrings into your workout routine is essential for developing strong, functional, and well-defined legs. The ten exercises mentioned above, including Romanian deadlifts, glute-ham raises, hamstring curls, single-leg deadlifts, Nordic hamstring curls, Swiss ball hamstring curls, step-ups, reverse lunges, straight-leg deadlifts, and hamstring pushdowns, offer a wide range of options to effectively engage and strengthen the hamstrings. The studies referenced throughout this blog post demonstrate the effectiveness of these exercises in targeting the hamstrings and improving leg strength. Remember to consult with a fitness professional or trainer to ensure proper form and technique when performing these exercises. So, let’s get to work and give our hamstrings the attention they deserve for stronger, more sculpted legs!