THE 9 BEST HAMSTRING EXERCISES TO STRENGTHEN YOUR LEGS

| September 18, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Are you ready to take your leg strength to the next level? Today we’re diving into the world of hamstring exercises. Whether you’re an athlete looking to enhance your performance or simply someone who wants to strengthen their legs, the hamstrings are a crucial muscle group to focus on.

In this guide, we’ll explore the nine best hamstring exercises that will help you build strength, improve flexibility, and enhance overall lower body stability. So, let’s get those hamstrings firing and start sculpting those powerful legs!

Sumo Squat

  • Stand with your feet a little wider than hip-width apart and turn your feet outward.
  • Keep your hands together in front of your chest, push your hips down and back into a squat.
  • The weight should fall on the heels and the toes should be able to move freely. Make sure to keep your chest up and your back straight.
  • Return to standing position and repeat.
  • Do 10 repetitions.

Kettlebell swing

  • You have to start standing with your legs wider than hip-width apart and with both hands holding the kettlebell between your legs and then you have to bend your knees slightly.
  • Next, you have to lean your chest forward, and swing the kettlebell again 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.

One leg deadlift

  • 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 the starting position.
  • Repetitions: 12 to 20 repetitions with each leg.

Glute bridge

  • Lie face up with your knees bent and feet resting on the floor.
  • Raise your hips off the ground so that your body forms a straight line from your shoulders to your knees.
  • Pause when you are in that position and then slowly lower your body to the ground.
  • Do 2 series of 12 seconds.

One-leg glute bridges

  • 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.

Leg raises

  • Lie down on the floor with both legs vertically as if you were against a wall.
  • Place your arms extended on the floor and put your hands under your buttocks.
  • Now she slowly lowers her right leg and brings it as close as you can to the ground, but without touching it. Then she slowly raises it to the starting position.
  • Do the same with the left leg. This is one repetition
  • Do 15 repetitions.

One-leg squat

  • Stand with your arms extended forward (they will help you maintain balance).
  • Now raise your left leg and while you do, lower your body as if you were going to sit down. When you reach the limit, she holds it for a few moments and rises back to the starting position.
  • Do the repetitions with one leg and then the other.
  • Complete 12 repetitions with each leg.

Hydrant

  • Start on all fours, with your knees just below your hips and your hands just below your shoulders.
  • Keep your back and neck straight and look forward.
  • Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the floor. Hold the position for a few moments and lower your leg to the starting position.
  • When you finish, repeat the exercise on the opposite side.
  • Do 12 repetitions on each side.

Squats

  • Stand with your feet slightly wider than shoulder width apart and your chest raised.
  • Extend your hands in front to help maintain balance.
  • Start by sitting down and then get up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
  • Lower your body down, so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.