When it comes to lower body training, the hamstrings often get less attention than they deserve. These powerful muscles, located at the back of your thighs, are essential for activities such as running, jumping, and even walking. Yet, many gym-goers and athletes focus primarily on their quadriceps and glutes, often leaving the hamstrings underdeveloped. Weak hamstrings are not only a barrier to optimal performance but also increase the risk of injury, particularly during high-impact activities like sprinting or jumping.
Your hamstrings are part of the “posterior chain,” a group of muscles that includes the glutes, lower back, and calves. The posterior chain is responsible for a wide range of movements, including hip extension, knee flexion, and stabilisation of the lower back and pelvis. Therefore, incorporating hamstring exercises into your workout routine can improve not only leg strength but also overall body function.
In this article, we’ll explore the top 4 exercises that will specifically target your hamstrings, enhancing strength, flexibility, and endurance. Whether you’re a beginner or an advanced athlete, these exercises can be scaled to your ability and will offer great benefits for both fitness enthusiasts and those focused on injury prevention.
Source: Depositphotos / CrossFit IncRead Also: 3 Best Bodyweight Hamstring Exercises and Why You Must Do Them
1. Romanian Deadlift (RDL)
The Romanian deadlift (RDL) is a variation of the conventional deadlift but with a greater emphasis on the hamstrings and glutes. This exercise is fundamental for developing posterior chain strength and enhancing hip mobility. By hinging at the hips rather than focusing on the knees, the RDL targets the hamstrings in a way that improves flexibility and strength simultaneously.
Benefits of Romanian Deadlifts:
- Targeting the hamstrings and glutes: RDLs are one of the most effective exercises for isolating these muscles. They engage the entire posterior chain while keeping the load on the hamstrings.
- Improving flexibility: The movement encourages flexibility in the hamstrings, particularly when lowering the barbell to your range of motion limit.
- Strengthening the hip hinge: The hip hinge is a fundamental movement in many exercises, and RDLs help you perfect this movement, which is crucial for sports performance.
- Boosting functional strength: The benefits of Romanian deadlifts go beyond muscle gain. They improve your ability to perform day-to-day activities that require bending and lifting.
How to Perform:
- Stand with feet hip-width apart, holding a barbell (or dumbbells) in front of your thighs with an overhand grip.
- Maintain a slight bend in your knees and hinge at your hips, lowering the barbell down the front of your legs. Your back should remain neutral throughout the movement.
- Lower the barbell until you feel a stretch in your hamstrings. For most people, this will be around shin height.
- Engage your hamstrings and glutes to return to a standing position, keeping the barbell close to your body.
- Complete 3–4 sets of 8–12 repetitions.
Pro Tips:
- Keep your back flat: Avoid rounding your back at any point in the movement. A neutral spine is essential for preventing injury.
- Control the descent: The RDL is all about the eccentric (lowering) phase, so take your time as you lower the bar.
- Focus on your range of motion: You don’t need to lower the bar too far. Go to where you feel a good stretch in your hamstrings and return.
Variations of the Romanian Deadlift:
- Single-Leg Romanian Deadlift: This version adds a balance component and isolates each leg independently, which can help to address any muscle imbalances.
- Dumbbell Romanian Deadlift: Using dumbbells allows for greater range of motion and places more focus on balance and stabilisation.
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2. Glute-Ham Raise
The glute-ham raise is a highly effective exercise that works the hamstrings through knee flexion and hip extension. It is often performed on a specialised machine called a glute-ham developer (GHD), but variations can be done at home using alternative equipment. This exercise is a powerful tool for strengthening the hamstrings, glutes, and lower back, providing benefits for athletic performance and injury prevention.
Benefits of Glute-Ham Raises:
- Isolates the hamstrings: Unlike exercises that indirectly target the hamstrings, the glute-ham raise places direct tension on the muscle throughout the movement.
- Improves knee stability: Strengthening the hamstrings reduces the risk of knee injuries, particularly for athletes who engage in running and cutting movements.
- Boosts athletic performance: The glute-ham raise enhances the power and strength needed for sprinting, jumping, and explosive movements.
- Works the core and lower back: Since you need to maintain a rigid body position, your core and lower back muscles are also activated.
How to Perform:
- Adjust the glute-ham developer (GHD) so your feet are secured and your knees rest comfortably on the pad.
- Start with your body fully extended in an upright position, with your arms crossed over your chest or placed behind your head.
- Slowly lower your torso towards the floor by bending at the knees, keeping your back straight and core engaged.
- When your body is almost horizontal, use your hamstrings to pull yourself back up to the starting position.
- Perform 3 sets of 8–10 reps.
Pro Tips:
- Don’t rush: Slow, controlled movement is key to getting the most out of this exercise. You want to feel the tension in your hamstrings throughout the entire range of motion.
- Use assistance if needed: If you find it difficult to lift yourself back up, you can use a resistance band for assistance, or adjust the range of motion to start with.
- Focus on quality over quantity: Glute-ham raises can be quite challenging, so start with fewer reps and prioritise form.
Glute-Ham Raise Alternatives:
- Bodyweight Hamstring Curl: If you don’t have access to a GHD machine, a simple bodyweight hamstring curl can be performed with a partner or using a Swiss ball to simulate the same movement pattern.
- Nordic Hamstring Curl: This is a variation that similarly isolates the hamstrings and is often used in injury prevention programmes.
3. Nordic Hamstring Curl
The Nordic hamstring curl is a bodyweight exercise with a reputation for being one of the most effective movements for building hamstring strength and preventing injury. Research supports its use in reducing hamstring strain risk, particularly in sports like football, rugby, and sprinting, where explosive power is needed. Unlike many traditional exercises, the Nordic hamstring curl focuses heavily on the eccentric (lengthening) phase, which is when the muscle is most vulnerable to injury.
Benefits of Nordic Hamstring Curls:
- Injury prevention: Multiple studies have shown that athletes who regularly perform Nordic curls have a significantly lower risk of hamstring strains.
- Eccentric strength development: Eccentric training is known to build stronger and more resilient muscle fibres, and the Nordic curl excels at this.
- Increased hamstring endurance: The slow, controlled descent of the Nordic curl increases muscle endurance, allowing you to perform better during long training sessions or matches.
- Minimal equipment needed: This exercise can be performed anywhere with a partner or a stable surface to anchor your feet.
How to Perform:
- Kneel on the floor and secure your feet under a sturdy surface (or have a partner hold your ankles).
- Keep your hips straight and slowly lower your body towards the floor, using your hamstrings to control the descent.
- Lower as far as you can while maintaining tension in the hamstrings. Once you can no longer hold the position, use your hands to catch yourself and push back up to the starting position.
- Complete 3 sets of 6–8 reps.
Pro Tips:
- Progress gradually: This is a tough exercise, especially for beginners, so don’t be discouraged if you can only manage a partial range of motion at first.
- Focus on the eccentric phase: The strength gains from this exercise come from the lowering portion. Control the descent and aim to go slower with each rep.
- Use assistance if needed: You can use a resistance band or incline to help control the movement when starting out.
Nordic Hamstring Curl Variations:
- Assisted Nordic Curl: As mentioned, beginners can use a resistance band for assistance. This variation helps you focus on form and gradually build strength.
- Weighted Nordic Curl: Advanced athletes can add weight to the exercise by holding a weight plate to their chest, increasing the resistance during the lowering phase.
4. Swiss Ball Hamstring Curl
The Swiss ball hamstring curl is a dynamic exercise that not only targets the hamstrings but also engages your core and stabiliser muscles. This exercise is great for improving balance and coordination while strengthening the posterior chain. It’s especially useful for those who prefer bodyweight exercises or want to add variety to their hamstring training.
Benefits of Swiss Ball Hamstring Curls:
- Improves balance and stability: The unstable surface of the Swiss ball forces your core and stabiliser muscles to engage, improving overall balance and coordination.
- Works the hamstrings through a full range of motion: This exercise targets the hamstrings by flexing and extending the knee joint, allowing for maximum muscle engagement.
- Accessible and easy to perform: All you need is a Swiss ball, making this a convenient option for home workouts.
- Boosts hamstring endurance: The slow, controlled movements help build endurance in the hamstrings and posterior chain.
How to Perform:
- Lie on your back with your legs fully extended and your heels resting on a Swiss ball. Place your arms flat on the floor beside you for support.
- Lift your hips off the floor into a bridge position, keeping your core tight and glutes engaged.
- Bend your knees and roll the ball towards you, curling your legs as far as possible without lowering your hips.
- Slowly extend your legs back to the starting position while keeping your hips raised.
- Perform 3 sets of 10–12 reps.
Pro Tips:
- Keep your hips elevated: Don’t let your hips sag during the movement. Keeping them lifted will maximise the engagement of your hamstrings and glutes.
- Slow down: It’s tempting to rush through the exercise, but you’ll get better results by performing the curl slowly and with control.
- Use a larger ball if needed: If balance is an issue, start with a larger Swiss ball, which provides more surface area and stability.
Swiss Ball Hamstring Curl Variations:
- Single-Leg Swiss Ball Curl: For an added challenge, perform the curl one leg at a time. This increases the difficulty and places greater emphasis on each hamstring individually.
- Glute Bridge with Swiss Ball: You can also modify the exercise by adding a glute bridge at the top of each curl, further engaging your glutes and lower back.
Conclusion
Source: Luis Vidal on UnsplashTraining the hamstrings is essential for anyone aiming to build a strong, balanced physique, improve athletic performance, and reduce the risk of injury. The Romanian deadlift, glute-ham raise, Nordic hamstring curl, and Swiss ball hamstring curl are four of the most effective exercises for targeting the hamstrings, each offering unique benefits. Whether you’re looking to increase strength, improve flexibility, or prevent injuries, these exercises can be tailored to fit your goals and fitness level.
Incorporating these movements into your workout routine will not only strengthen your hamstrings but also enhance your overall mobility, stability, and endurance. Begin with lighter weights or assisted versions if you’re new to these exercises, and gradually progress as your strength improves. Your hamstrings play a crucial role in your day-to-day movement and athletic performance, so don’t overlook this vital muscle group in your training.
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Bibliography
Brooks, J.H. and Fuller, C.W., 2006. The influence of preseason training on the incidence and severity of hamstring muscle strains in professional rugby players. American Journal of Sports Medicine, 34(8), pp.1297-1306.
Bourne, M.N., Timmins, R.G., Opar, D.A., Pizzari, T., Ruddy, J.D. and Shield, A.J., 2018. An evidence-based framework for strengthening exercises to prevent hamstring injury. Sports Medicine, 48(2), pp.251-267.
Opar, D.A., Williams, M.D. and Shield, A.J., 2012. Hamstring strain injuries: factors that lead to injury and re-injury. Sports Medicine, 42(3), pp.209-226.
Key Takeaways
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