7 Hamstring Exercises To Build Strength and Power

Exercising your hamstrings is important for mobility (movement), sports performance and reducing the risk of injury.

A glute bridge improves stability and hip alignment (proper hip position). This exercise is great for beginners because it works your hamstring muscles without adding stress to your spine.

How to do it:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Press through your heels as you lift your hips until your shoulders, hips, and knees are all in line. Squeeze your gluteal (butt) muscles together as you reach the top of the movement.
3. Slowly lower your hips until you return to the starting position.
4. Repeat three sets of 10 reps (reps).

The single-leg bridge exercise challenges your hamstrings, improving strength and stability. Adding this exercise to your routine can improve hip stability and reduce the risk of injury.

How to do it:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Kick toward the ceiling while keeping the other foot on the ground.
3. Push your heel into the floor as you lift your hips until your shoulders, hips, and knees are aligned. Consider contracting your gluteal muscles as you reach the top of the movement, particularly the muscle on the back of the lifted leg.
4. Slowly lower yourself back to the starting position.
5. Repeat three sets of 10 repetitions on each side.

Squats strengthen and increase the power of your lower body muscles, including the hamstrings. Adding squats to your routine can improve the overall performance of your hamstrings.

How to do it:

1. Stand with your feet shoulder-width apart and your toes turned very slightly outward.
2. Imagine putting on a pair of tight jeans while engaging your core muscles (muscles in your abdomen) and keeping your chest and head lifted.
3. Bend your knees and push your hips back as if you were going to sit in a chair, lowering yourself until your thighs are parallel to the floor or as close as possible.
4. Press through your heels and stand up, squeezing your glutes at the top of the movement.
5. Slowly and with control, perform three sets of 10 repetitions.

Lunges develop the muscles of the hamstrings, glutes and quadriceps, the large muscles at the front of the thighs. Adding lunges to your routine can improve hamstring muscle strength, sports performance and stability.

How to do it:

1. Stand with your feet hip-width apart.
2. Step one leg forward and lower your hips until both knees bend at about a 90-degree angle.
3. Keep your chest up and your front knee above your ankle.
4. Push through the heel of your front foot to return to a standing position.
5. Repeat three sets of 10 repetitions on each side.

The single-leg Romanian deadlift exercise specifically targets your hamstring muscles. Adding this exercise to your routine can help you build strength, balance, and power.

How to do it:

1. Stand on one leg, keeping the knee of the other leg slightly bent.
2. Bend forward at your hips, sending your lifted leg back as you lean your core (the center of your body) toward the floor.
3. Lower until your back and raised leg form a straight line.
4. Cross the heel of your standing leg (leg on the ground) back to the starting position, while contracting your glutes and hamstrings.
5. Perform three sets of 10 repetitions.

Kettlebell swings are a powerful way to improve hamstring strength. Adding kettlebell swings to your routine can also help improve endurance, improve athletic performance, and prevent injuries.

How to do it:

1. Stand with your feet shoulder-width apart with a kettlebell slightly in front of you.
2. Bend over at your hips with your knees slightly bent and grip the kettlebell with both hands.
3. Rock the kettlebell between your legs, keeping your spine straight and your core muscles engaged.
4. Drive your hips forward with force to swing the kettlebell up to chest height, then let it swing back and repeat.
5. Perform three sets of 10 repetitions.

It is important to ensure that you are performing correctly and incorporating all exercises to get the most out of them and also to avoid injury, including hamstring exercises. Here are some common mistakes to avoid when doing hamstring exercises:

• Skip eccentric workouts: Most of us only focus on the phase where we are lifting the weight (concentric) and neglect the lowering phase (eccentric). Eccentric training is the most effective type of exercise for preventing injuries. Consider slowing down and going through the lowering phase of an exercise with control.
• Having poor form: Many of us don’t pay attention to our physical fitness when doing an exercise. Poor fitness not only increases the risk of injury, but also takes away the benefits of exercise.
• Neglecting flexibility and mobility work: Having a tight lower back, hips, or quadriceps can lead to limited flexibility and mobility. This can make it more difficult to activate our hamstring muscles, increasing the risk of strain and injury. It is important not to skip stretching or mobility exercises to improve performance and recovery.
• Do not vary your routine: Changing the exercises you perform can help maximize muscle strength and growth, prevent muscle imbalances and injury risk, and improve overall performance.

Here are some tips to ensure you get the most out of your hamstring exercises:

• Find a balance between strength training and stretching: Pair your strengthening exercises with stretching and mobility work to improve flexibility and prevent injuries.
• Progress gradually: Start by using only your body weight. Consider gradually adding resistance or increasing repetitions to avoid injury.
• Focus on eccentric movements: Slow down the lowering (eccentric) phase of your exercises once or twice per week for better injury prevention and muscle growth.