Many people tend to ignore hamstring workouts when exercising their legs. However, hamstrings are very important for knee flexion, lower back health, and overall explosive leg strength.
If you’ve been slacking off on working your hammies, then you’re missing out on a lot of gains! Check out these exercises for hamstrings you must work on right away.
Leg Day Game Changer: Top 7 Hamstring Workouts
1. Lying Leg Curls
Lying leg curls are one of the most basic machine exercises for hamstrings. It’s very easy to do and every gym probably has this machine.
How To:
- Lie on the machine face down.
- Press your calves against the foam of the curl machine.
- Curl your knees upward towards your glutes.
- Do 3 sets of 12 to 15 reps.
2. Romanian Deadlift
The main difference between a Romanian and stiff-legged deadlift is that your butt will move backward. With other deadlift variations, your body moves vertically.
Meanwhile, a Romanian deadlift makes your body move horizontally.
How To:
- Hold a bar at about hip level while standing. Keep your back arched and knees slightly bent. This will be the starting position.
- Slowly move your butt as far back as you can as you lower the barbell. Make sure that you’re looking forward throughout the exercise. Not up or down.
- Slowly go back to the starting position by pulling your hips back.
- Do 3 sets of 12 to 15 reps.
3. Clean Deadlift
If done right, the clean deadlift is a powerful exercise that works out all major lower body muscles. Make sure to have a trainer spot you during your first attempts at deadlifting.
How To:
- Place a barbell close to your shins.
- Squat down and grip the bar with a hook grip or a double overhand grip.
- Keep your eyes straight and back vertical as possible.
- Pull the weight upward using your leg muscles. The force should be on your heels.
- Once the bar is above the knees, you can either slowly return the weight back down or drop it if your gym has the proper matting.
- Do 3 sets of 3 to 5 reps.
4. Sumo Deadlift
The sumo deadlift, or wide stance deadlift, allows you to exercise your hamstrings with heavy weights. This is a great powerlifting move that increases both lower body strength and mass.
How To:
- Place a loaded bar on the floor. Make sure your feet are far from each other.
- Lower your body by bending at the hips to grip the bar. Your arms should be inside your legs.
- Afterward, lower your hips then drive your heels through the floor to lift the weight up. Lean back as the bar passes the knees.
- Slowly return the weight back on the ground.
- Do 3 sets of 5 to 7 reps.
5. Glute Bridge
The glute bridge is an easy hamstring exercise that can be used for warm-ups or cool-downs. However, don’t underestimate it just because it looks simple.
After a few reps of these, your hammies will be on fire.
How To:
- Lie on the floor with your knees bent.
- Press your feet into the ground as you raise your hips toward the ceiling.
- Once your hips are at the top, hold and flex it for about two seconds.
- Slowly lower your hips back to the starting position.
- Do 3 sets of 12 to 15 reps.
6. Bulgarian Split Squat
The Bulgarian split squat is an advanced exercise favored by many strength-training coaches. This hamstring workout is a full combination of flexibility and strength.
If you’re new to this exercise, it’s best to practice the form without the weights first.
How To:
- Find a bench that’s about as high as your knee and place it behind you.
- Rest a loaded bar on your shoulders.
- Position yourself as if you are about to do a forward lunge with your right leg. Place your left leg on top of the bench.
- Lower your body until your left thigh is almost horizontal.
- Do 10 reps then use your other leg. This counts as one set.
- Do 3 sets of 12 to 15 reps.
7. Barbell Back Squat
While it mainly targets your quads, the squat is an exercise that targets all major lower body muscle groups. No leg day workout will be complete without it.
How To:
- Stand with your feet shoulder-width apart with a barbell resting on your shoulders.
- Lower your torso by bending your knees. Keep your head straight. Don’t look up or down. Also, remember to let your back arch a bit as your lower your body.
- Lift your torso back up to the starting position.
- Do 3 sets of 12 to 15 reps.
Try these other leg workouts featured on V Shred’s YouTube page:
Incorporating hamstring workouts to your leg day is a great way to increase mobility, strength, and muscle growth. Just remember that the key to growth is consistency.
Once you create a workout plan, make sure you commit to it. So what are you waiting for?
Put on your favorite pair of shorts and sneakers, and hit the gym!
What are your favorite hamstring workouts? Share your leg day routine in the comments section!