Home / Weight Lifting Exercises / Hamstring Exercises

The Best Hamstring Exercises

The hamstrings are the group of muscles on the backside of your thighs, from your hip to your knee. They are three different muscles: biceps femoris, semimembranosus, and semitendinosus.

The hamstrings get a workout when running, walking, and biking as they flex the leg and allow it to twist.

One of the best hamstring exercises is the deadlift and if you are only to include one exercise for the hamstrings in your weight lifting workout then make it this one.

1. Start Position: Assume a shoulder width stance, knees inside arms and feet flat on floor.

2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees.

3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar.

4. Return to starting position.

To place even more strain on the hamstring then you can perform these with straight lifts, just be careful not to injure your lower back.

This hamstring exercises can be dont with a barbell hex bar or dumbbells.

Leg Curl

1. Start by adjusting the machine so that your knees line up with the pivot point of the lever.


2. Place your feet on top of the pad so that the lower part of your calf is on top of the pad.


3. Proceed to pull your feet down towards the floor until you have reached the full range of motion.


4. Return to the starting position and repeat for the desired repetitions.

The leg curl is a great exercise for isolating the hamstring muscles.

Lying Leg Curl

1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.


2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).


3) Raise lever arm by flexing at the knees past 90°.


4) Return to start position.


5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back

Download this article for free

Hamstring Training (Download right click 'save as')

Some Weight Lifting Exercise Articles You Need To Read

How To Get Bigger Biceps
Are you doing the right exercises to increase the size of your biceps? How to fully develop the entire biceps area.

The Basic Weight Lifting Exercises
The best weight training exercises for each body part. Complete full body routine 2 day a week weight lifting routine.

Killer Shoulder Blaster Workout
Try this 5 exercises shoulder blaster circuit for building muscle and size to your delts.

Exercises For Developing Your Core
Develop your stabilizer muscles with these core strength exercises.

KettleBells
What are kettlebells and how these can help you get a great workout.

The Best Arm Building Exercises
A look at the best exercises for building massive arms.

10 Top Ab Exercises For 6 pack Abs
My favorite exercises for developing the abdominal muscles.

Get The Most Out Of Your Workout
Using proper weight lifting techniques is vital for strength and muscle gains.

Get Your FREE Muscle Building Success Kit

You can new get access to the following FREE muscle building package to help you build your first 10lbs of lean muscle.

• How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!
  
  
• The top 20 muscle building mistakes that are robbing you of 90% of the muscle and strength gains you should be getting! More weight gain tips.
  
  
• Weird muscle building tricks I used to gain 41 lbs of muscle in 24 weeks 100% drug free and how you can copy my success and get a body you can be proud of.

INSTANT DOWNLOAD

sayt

Back From Hamstring Exercises To Weight Lifting Guide

Back From Hamstring Exercises to Weight Lifting Exercises