Home WorkoutsLegs Workouts The Top 6 Hamstring Exercises to Step Up Your Leg Day Game

The Top 6 Hamstring Exercises to Step Up Your Leg Day Game

by Fit Wth Guru
hamstring exercises

The hamstring muscle is ⅓ of the leg muscles and is very strong. Ensure the hamstring exercises help you avoid common hamstring injuries, reduce muscle imbalance, and increase your strength and size.

Walking, cycling, and running are some activities that engage the hamstring muscles, which are located in the back of your thigh. Hamstring exercises involve hip extension and knee flexibility. These exercises are best for the lower body.

Why Should You Do Hamstring Workouts?

Hamstrings are typically in danger from activity for anxiety, especially when training, running, or performing any sports. In all sports, hamstring injuries occur between 12 and 25 percent of the time during activities.

Those who do not train their hamstrings will face these injuries, so hamstring exercises are crucial for any activity. Strong hamstrings are very critical for power, and they also help you work with balanced strength.

So, hamstring workouts are crucial, and you should add these hamstring exercises to your workout routines. It raises your performance during the training.

Importance of Leg Day

On the leg, it builds strength and improves the mobility of the muscles. Both are vital for preventing injuries, and a solid muscular body means you have more stable powers. Moreover, the leg muscle is the biggest in your body.

Regarding the importance of leg workouts, you will burn more calories, and it’s best for burning your body fat. Because of this, you will have many more strengths. Some leg exercises are full-body workouts, and these will get you more results in your body.

The Top 6 Hamstring Exercises

List and describe a selection of practical hamstring exercises, including:

  1. Romanian Deadlift
  2. Weighted Glute Bridge
  3. Good Morning
  4. Kettlebell Swing
  5. Sumo Squat
  6. Single-Leg Deadlift

1. Romanian Deadlift

  • Just stand on your feet at hip width; your knees should be slightly bent, and the front of your quads should relax your arms. Hold dumbbells in both hands.
  • Hinge forward at your hips and bend your knees slightly as you bring them to the back. Maintaining your back straight slowly decreases the weight along your shins.
  • Your body would be almost parallel to the floor.
  • Holding your body engaged, move through your heels to stand up directly. Maintain the weight near your shins as you pull.

hamstring exercises

2. Weighted Glute Bridge

  1. Lie on your back with your knees curved and your feet flat on the bottom. Hold a dumbbell in each hand, relaxing them under your hip bones.
  2. Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the ground until your body forms a straight line from your shoulders to your knees.
  3. Hold briefly and slowly lower your hips to return to the first position.

3. Good Morning

  • Keep two dumbbells or loop a band close to your shoulders and under your feet to get into the vertical position.
  • Gradually bend forward from the hips until your upper body is parallel to the ground and your hamstrings are fully extended.
  • Stay for two seconds and go back to the starting position.

4. Kettlebell Swing

  1. Place the kettlebell slightly in front of you and grab onto the handles. Hold your shoulders back and down.
  2. Stand with feet wider than hip space and your toes angled out slightly. 
  3. Keep a linear spine with your shoulders, bend your knees slightly, send your hips back, and tip your torso forward as you pick up the kettlebell with both hands. It is not a squat. It is a hip hinge, so avoid bending the knees significantly. 
  4. Maintaining the kettlebell, roll your shoulders back, engage your core, and begin the movement by squeezing the glutes and hamstrings to fully extend your hips as you reverse the hip hinge (the hips stop right underneath your shoulders, not in front of them).
  5. Swing the kettlebell up in front of your chest. Keep your body weight toward your heels.
  6. Lower the kettlebell and swing through your legs to repeat.

5. Sumo Squat

  • Stand with feet slightly wider than hip-width. Point your toes about 45 degrees outward. Your hips will be rotated outward. 
  • Put your arms out in front of you at shoulder height. If you are using weights, hold the dumbbells securely at your shoulders or in a goblet position in front of your chest. 
  • Take a deep breath, engage your core, and push your hips back, lowering into a squat position. 
  • Pause at the bottom, exhale, and press back into standing. Hold weight evenly dispersed in the heel and midfoot.

6. Single-Leg Deadlift

  1. Stand on the right leg with a soft knee bend. Hold a kettlebell in your right hand. The left foot will be off the ground. 
  2. Tip your body forward by hinging at the hips and moving the weight toward the ground. Keep your chest up. Your left leg will go directly back to you. Reach as far as possible until you feel the pressure in the right hamstring. 
  3. Stand back straight, squeezing your glutes, and return to the starting position. 
  4. Finish all reps on the right leg before switching to the left leg.

hamstring exercises

Common Mistakes to Avoid

There are some mistakes you should avoid when doing the hamstring exercises that will help you stay fit. otherwise, these will affect you and you will have to face some injuries, Some of them to avoid are as follows:

1. Neglecting Warm-Up

If you neglect an excellent warm-up, you run a higher risk of suffering a hamstring injury. Stretching and modest aerobic activity should be performed on your muscles before starting your hamstring exercises.

2. Overlooking Eccentric Movements

Exercises for the eccentric hamstring, which emphasize the lengthening portion of the muscle, are frequently overlooked. Target this crucial component of hamstring strength by including workouts like the Nordic hamstring curl.

3. Poor Form

It’s essential to keep your form correct while exercising. Please do so to avoid accidents or less productive workouts. If you have questions regarding your condition, consult a fitness expert.

Location of Hamstrings

Hamstring muscles consist of three muscle groups that are present at the back of your thigh. These muscles extend from the hip to just under the knee. They are:

1- Biceps Femoris

 This muscle is present on the outer side of your thigh and has two parts – the long head and the short head.

2- Semitendinosus

This muscle is found in the middle of the back of your thigh.

3- Semimembranosus

This muscle is on the inner side of the back of your thigh.

Hamstring Rehab Exercises

Hamstring rehabilitation exercises help people recover from hamstring injuries and prevent future ones. These exercises focus on improving flexibility, strength, and function in the hamstring muscles. Here are some exercises for you to try.

1-Hamstring Set

A hamstring set is a series of exercises that primarily target the hamstring muscles. These involve different movements focused on strengthening or stretching your hamstring muscles.

2- Hamstring Curls:

Hamstring curls are a popular exercise that targets the hamstring muscles. Hamstring curls help make your hamstring muscles stronger and can lower the chance of getting injured.

People Also Ask

Are tight hamstrings weak?

Your quad is connected to the bottom of your pelvis. If these muscles are weak, they will actively rotate your pelvis and lengthen your hamstring. So, the hamstrings may be tight, and they may be extended and vulnerable.

How long before I see results in my hamstrings?

Results vary from person to person, but you can anticipate improvements in strength and muscle definition within a few weeks if you are committed and train consistently. It takes some time to give any results, so you have to wait sometime and do exercise.

Can I combine hamstring exercises with other leg workouts?

A well-rounded lower-body workout can be obtained by combining hamstring exercises with those that target other leg muscles, such as squats and lunges. If you have to improve your strength, combine both of these.

What should I do if I experience hamstring pain during exercise?

Stop doing hamstring exercises right away if you feel any soreness. Pain could be a sign of an injury or bad form. For advice, speak with a trainer or a medical community member. After stopping, your first treatment is taking a rest and doing more stretching.

How do I target my hamstrings effectively?

Exercises like deadlifts, good mornings, and Romanian deadlifts are excellent for hamstring targeting. By using these exercises, you can strengthen and define your hamstring muscles. Target your hamstrings with these exercises to get effective results.

Is Training Hamstrings Important?

Yes, working out your hamstrings is essential for avoiding injuries, keeping your muscles balanced,  and achieving a well-proportioned lower body appearance. It strengthens the muscles at the back of your thigh, making your lower body stronger, and more stable, and enabling you to move properly.

hamstring exercises


In the end, strengthening your hamstrings and legs is essential for injury prevention and improving your overall performance during workouts and various activities. Neglecting hamstring workouts can lead to imbalances and injuries, making it crucial to include these exercises in your fitness routine. 

The article has introduced the top 6 hamstring exercises to step up your leg day game, including the Romanian Deadlift, Weighted Glute Bridge, Good Morning, Kettlebell Swing, Sumo Squat, and Single-Leg Deadlift.

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