10 Best Hamstring Workout Exercises

The hamstrings are a group of three muscles located at the back of the thigh. They are responsible for extending the hip and flexing the knee, and are essential for activities such as running, jumping, and kicking. Strong hamstrings can also help to prevent injuries, as they provide stability to the knee joint and lower back.

Here are the 10 best hamstring workout exercises:

1. Deadlifts: This compound exercise works the hamstrings, along with the glutes and lower back muscles. To perform a deadlift, stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip. Hinge at the hips and bend your knees slightly to lower the barbell towards the ground. Keep your back straight and push through your heels to lift the barbell back up to the starting position.

2. Romanian Deadlifts: Similar to the traditional deadlift, this exercise targets the hamstrings, glutes, and lower back muscles. However, it emphasizes the eccentric (lowering) phase of the movement, which can help to increase muscle size and strength. To perform a Romanian deadlift, stand with your feet hip-width apart and hold a barbell in front of your thighs with an overhand grip. Hinge at the hips and lower the barbell towards the ground, keeping your knees slightly bent and your back straight. Squeeze your glutes and push through your heels to return to the starting position.

3. Glute-Hamstring Raise: This exercise targets the hamstrings, glutes, and lower back muscles. To perform a glute-hamstring raise, start by lying face down on a bench or stability ball with your hands grasping the edges. Engage your core and glutes to lift your legs and upper body off the bench, keeping your feet together and your knees slightly bent. Slowly lower your body back down to the starting position, maintaining control throughout the movement.

4. Lunges: This exercise targets the hamstrings, quadriceps, and glutes. To perform a lunge, step forward with one foot and lower your body until your thigh is parallel to the ground. Push through your heel to return to the starting position, and repeat on the opposite side. You can also hold dumbbells or a barbell for added resistance.

5. Step-Ups: This exercise targets the hamstrings, quadriceps, and glutes. To perform a step-up, stand in front of a step or bench and place one foot on the surface. Step up onto the bench, driving through your heel and squeezing your glute as you lift your body. Step back down to the starting position and repeat on the opposite side. You can also hold dumbbells or a barbell for added resistance.

6. Leg Curls: This exercise targets the hamstrings. To perform a leg curl, lie face down on a leg curl machine with your ankles under the pads. Engage your core and lift your heels towards your glutes, squeezing your hamstrings at the top of the movement. Slowly lower your legs back down to the starting position.

7. Kettlebell Swings: This exercise targets the hamstrings, glutes, and lower back muscles. To perform a kettlebell swing, stand with your feet shoulder-width apart and hold a kettlebell with both hands in front of your thighs. Hinge at the hips and swing the kettlebell back between your legs, then thrust your hips forward to swing the kettlebell up to shoulder height. Let the momentum carry the kettlebell back down to the starting position and repeat.

8. Box Jumps: This exercise targets the hamstrings, quadriceps, and glutes. To perform a box jump, stand in front of a box or step with your feet shoulder-width apart. Bend your knees and explosively jump up onto the box, landing with both feet on the surface. Step or jump back down to the starting position and repeat. You can also hold dumbbells or a barbell for added resistance.

9. Cable Kickbacks: This exercise targets the hamstrings. To perform a cable kickback, attach an ankle cuff to a low cable pulley and stand facing away from the machine. Grasp the handles for balance and lift one foot off the ground, keeping your leg straight. Flex your foot and lift your leg backwards, contracting your hamstring at the top of the movement. Slowly lower your leg back down to the starting position and repeat on the opposite side.

10. Hip Thrusts: This exercise targets the hamstrings, glutes, and lower back muscles. To perform a hip thrust, sit on the ground with a bench or stability ball behind you and your feet flat on the ground. Place your upper back on the bench and lift your hips off the ground, squeezing your glutes at the top of the movement. Lower your hips back down to the starting position and repeat. You can also hold a barbell or dumbbells across your hips for added resistance.

Incorporating these exercises into your workout routine can help to strengthen and tone your hamstrings, improving your athletic performance and reducing your risk of injury. As with any exercise program, it is important to start slowly and gradually increase the intensity as your muscles adapt. Make sure to warm up properly before exercising and cool down afterwards, and always consult with a healthcare professional before starting a new fitness routine.