The hamstrings are a muscle group that never gets the attention it deserves. Most of the time people are obsessed with their quadriceps but rarely you see lifters in the gym train their hamstrings properly.
Usually people just throw a couple of hamstrings curls at the end of their workout and call it a day.
Here’s a list with really solid hamstrings exercises you can add to your workout in order to improve the strength and size of that area.
1. Romanian deadlifts
The Romanian deadlift would be one of the best exercises you can do for your hamstrings muscles.
It stretches the hamstrings really well and makes up for a very good contraction. This exercises uses the hamstrings musculature as hip extensors rather than knee flexors.
You can do Romanian deadlifts with dumbbells, but in general barbells are more convenient and allow you to really hit the hamstrings with heavy weights
Using barbells also gives you the opportunity to program your workouts more efficiently and the jumps are consistent and much smaller because you are able to use 2-5 lbs plates.
2. T-Handle/Kettlebell Swings
The T-Handle/Kettlebell swings are a very good exercise for your hamstrings. You won’t be lifting a lot of weight but the volume is high and the hamstrings are forces to work in explosive fashion during the exercise.
The first time you do this drill you will be surprised by how sore your hamstrings are the next day.
3. Deep back squats
Another good exercise for your hamstrings is the good old barbell BACK squat. However, in order to hit the hamstrings you need to go deep.
If you squat high, you are using mostly your quads and glutes. If you go deep below parallel, you will also hit your hamstrings.
4. Glute Ham Raises
The glute ham raise is a brutal exercise for you posterior chain. You need a special bench in order to do it, but it’s worth the trouble.
It’s a really good exercise that directly targets the hamstrings and glutes. It’s pretty painful. Enjoy.
Believe it or not sprints will absolutely MURDER your hamstrings. I don’t care how much you deadlift, squat or whatever – sprints really hit the hamstrings like no other exercise on the planet.
If you are not in good condition, your hamstrings will be hurting units for days the first time you do sprints.
Don’t neglect your hamstrings and make sure to add some dedicated work. It’s needed for knee stability and health.