6 HAMSTRING EXERCISES TO GET STRONG AND POWERFUL THIGHS

Are you looking to strengthen and power up your thighs? Look no further! In this article, we will explore six highly effective hamstring exercises that will help you achieve strong and powerful thighs.

The hamstrings, a group of muscles located at the back of your thighs, play a crucial role in various movements, such as running, jumping, and squatting. By targeting and working these muscles, you can enhance your athletic performance, improve your lower body strength, and reduce the risk of injuries.

So, let’s dive into these exercises and unlock the true potential of your hamstrings!

Romanian deadlift

• Hold a dumbbell in each hand.
• Bend your waist and flex your knees a little, letting the dumbbells carry close to the ground.
• Go up to the starting position. That’s a repeat.
• Try to perform between 10 and 15 repetitions.

Bulgarian split squat

• Take a split stance with your right foot forward and your left foot elevated on a bench placed behind you.
• Hold a dumbbell in each hand with your elbows close to your body.
• Inhale and lower your left knee (rear knee) to the ground while keeping your torso upright.
• Exhale and push the right foot (front foot) towards the ground to return to the starting position.
• Complete 10 repetitions and then change legs. Complete three sets with each leg.

Glute bridges to one leg

• Perform single-leg glute bridges by lying on your back with your palms facing down at your sides.
• Extend one leg, squeeze your glutes and push with the other leg.
• Keep your upper back in contact with the ground, raise your hips until your extended leg forms a straight line with your back.
• Repetitions: 12 to 20 repetitions with each leg.

Kettlebell swing

• You have to start standing with your legs wider than the width of your hips and with both hands holding the kettlebell between your legs and then you have to slightly bend your knees.
• Next, you have to lean your chest forward, and swing the kettlebell back between your legs and then push your hips forward until you are in a standing position. And then, simultaneously, throw your arms straight in front of you while maintaining a firm grip on the dumbbell and repeat.
• You have to make sure you are pushing your hips back and forth; these are push ups, not squats.
• Complete between 15-20 swings.

Dumbbell Lunge

• Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
• Extend one leg back while leaning forward until your body is parallel to the ground, extending your arms toward the ground.
• Return to starting position.
• Repetitions: 12 to 20 repetitions with each leg.

Squat with dumbbells on the sides

• Stand up, holding a pair of dumbbells at your sides.
• Keep your head up, tighten your abs, push your hips back and bend your knees.
• Slowly lower your body until you are squatting, with your hands at your sides.
• Hold this position for a few seconds.
• Next, push up to the starting position.
• Perform between 8 and 12 repetitions.