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"headline":"The 11 Best Hamstring Exercises To Build Strength",
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"description":"When was the last time you trained those big muscles in the back of your thighs? Here are the 11 best hamstring exercises you can do right at home.",
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"text": "The hamstrings are a group of muscles located on the backside of your thighs. You have three different muscles on the backside of your thighs: the biceps femoris, semitendinosus, and semimembranosus. Together, they form the hamstrings. These muscles run from the pelvis to the knee joint, making your hamstrings one of the largest muscle groups in the body."
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"text": "To strengthen your hamstrings, add resistance training exercises that specifically target the area. Regular resistance training not only strengthens the hamstrings, but also increases bone density, muscle mass, and the number of calories your body burns at rest."
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"text": "To continually strengthen your hamstrings and make progress over time, simply choose bodyweight exercises (split squats, jumping lunges, drinking birds etc.).<br>Here are some examples:<br>Volume- Day one you might do 3 sets of 10 repetitions of an exercise. Next week do 3 sets of 12.<br>Intensity- Progress to a more difficult variation of the exercise."
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"text": "The best hamstring exercises are: 1. Reverse planks, 2. Lateral jumps, 3. Split squats, 4. Jumping lunges, 5. Single-leg drinking birds, 6. Squats, 7. Frog deadlifts, 8. One leg squats"
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<article>
<div>
<ul>
<li><a href="#section1">Where Are Your Hamstrings?</a></li>
<li><a href="#section2">How Do You Strengthen Your Hamstrings?</a></li>
<li><a href="#section3">What Is The Best Exercise For Hamstrings</a></li>
<li><a href="#section4">The 11 Best Hamstring Exercises To Build Strength</a></li>
<li><a href="#section5">Best Hamstring Exercises: Wrap Up</a></li>
</ul>
</div>
<section>
<p>Strong hamstrings keep the knees and hips safe from injury and give our legs a more shapely, toned appearance.</p>
<p>For some of us, it's easy to forget to train the hamstrings when we're working on our legs.</p>
<p>Because many lower body workout routines prioritize building shapely calves or <a target="_blank" href="https://www.warriormade.com/content/exercise/pancake-butt/" rel="noreferrer">toning your glutes</a>, it's easy to neglect those large muscles on the back of your thighs.</p>
<p>But you don’t need to miss out on building these muscles.</p>
<p>Here's what you should know about the hamstrings, plus the 11 best hamstring exercises you can do to build strength right at home.</p>
</section>
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<section id="section1">
<h2>Where are your hamstrings?</h2>
<p>The hamstrings are a group of muscles located on the backside of your thighs.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK542215/" rel="nofollow noreferrer">1</a></sup></p>
<p>You have three different muscles on the backside of your thighs: the <i>biceps femoris</i>, <i>semitendinosus</i>, and <i>semimembranosus</i>. Together, they form the hamstrings.</p>
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<p>These muscles run from the pelvis to the knee joint, making your hamstrings one of the largest muscle groups in the body.</p>
<h3>Why you need strong hamstrings</h3>
<p>Here are three reasons you need strong hamstrings, and why developing them during workouts is a good idea.</p>
<ol>
<li>Your hamstrings' primary job is to flex your knee, which happens every time you walk, run, or jump. Strong hamstrings help take stress off the knee joint during these activities, which reduces your risk of knee injuries.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/19124976" rel="nofollow noreferrer">2</a></sup></li>
<li>It also assists with hip extension, which you do every time you sit up or perform squats. Strong hamstrings allow you maintain good posture while performing these movements, which can reduce back pain and risk of lower back injuries.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6495003/" rel="nofollow noreferrer">3</a>,<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985/" rel="nofollow noreferrer">4</a></sup></li>
<li>Many people have overdeveloped quadricep (front of the leg) muscles and underdeveloped posterior (back of the leg) muscles like the hamstrings and glutes. This 'quad dominance' is a muscle imbalance that can lead to a bunch of ailments, such as tight hips, back and knee pain, and even arthritis.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916926/" rel="nofollow noreferrer">5</a>, <a target="_blank" href="https://www.jstage.jst.go.jp/article/jpts/26/6/26_jpts-2013-498/_article" rel="nofollow noreferrer">6</a></sup></li>
</ol>
<p>To sum it up, strong hamstrings decrease your risk of pain and joint injuries, and allow you to comfortably perform movements you use everyday (like walking).</p>
</section>
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<section id="section2">
<h2>How do you strengthen your hamstrings?</h2>
<p>To strengthen your hamstrings, add resistance training exercises that specifically target the area.</p>
<p>Regular resistance training not only strengthens the hamstrings, but also increases bone density, muscle mass, and the number of calories your body burns at rest.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/22777332" rel="nofollow noreferrer">7</a></sup></p>
<h3>How can I strengthen my hamstrings at home?</h3>
<p>To continually strengthen your hamstrings and make progress over time, simply choose bodyweight exercises (like the 11 below).</p>
<p>Then, slowly increase the volume (number of reps) or intensity of the exercise over time. </p>
<p>Here are some examples:</p>
<ul>
<li><strong>Volume</strong>- Day one you might do 3 sets of 10 repetitions of an exercise. Next week (or next workout) do 3 sets of 12. </li>
<li><strong>Intensity</strong>- Progress to a more difficult variation of the exercise (i.e. progress from regular drinking birds to one-leg drinking birds).</li>
</ul>
<p>This method of making tiny advancements is called <i>progressive overload</i>, and it ensures your hamstring muscles keep getting stronger using any type of exercise, including bodyweight movements you can do at home.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/11708713" rel="nofollow noreferrer">8</a></sup></p>
</section>
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<h2>What are the best exercises for hamstrings?</h2>
<p><a target="_blank" href="https://www.warriormade.com/content/exercise/full-body-workout-for-weight-loss/" rel="noreferrer">Full-body</a>, <a target="_blank" href="https://www.warriormade.com/content/exercise/functional-strength-training/" rel="noreferrer">functional strength training</a> movements are the best exercises you can do for your hamstrings.</p>
<p>Here are 11 of the best exercises for hamstring strength.</p>
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<h2>The 11 best hamstring exercises to build strength</h2>
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<h3>1. Reverse planks</h3>
<p><strong>Video</strong>: How to do reverse planks with <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-reverse-plank/" rel="noreferrer">perfect form</a>.</p>
<p>To perform:</p>
<ul>
<li>Sit on the floor with your legs in front of you, and your hands behind you, palms on the floor (fingers facing the back wall or out to the sides).</li>
<li>Squeeze your glutes and dig heels into the ground. Bring your hips off the ground toward the sky.</li>
<ul>
<li>You should make four points of contact with the floor at the top of your hold: both hands, both heels.</li></ul>
<li>Hold here for as long as you can with good form.</li>
</ul>
<p><strong>Hamstring workout</strong>: Do 3 sets of max-effort holds (stay off the ground with good form for as long as possible). Rest 90 seconds between sets. </p>
<p>Add your 3 scores together (i.e. 3 sets of 30 seconds = 90 seconds total) then try to beat it next time you do this exercise.</p>
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<h3>2. Lateral jumps</h3>
<p>This is one of two exercises on this list that incorporate jumping (#4 is the other). </p>
<p>Jumping is a fantastic way to build up the hamstrings, but if you have joint pain or limitations, modify the exercise.</p>
<p>To perform:</p>
<ul>
<li>Start with your feet shoulder-width apart.</li>
<li>Bend your knees.</li>
<li>Pushing through the heels quickly, push upward and move your feet out sideways*. </li>
<li>Land softly; try to land on the ball of your foot and as lightly as possible.</li>
<li>Take a breath first, or immediately jump back to where you were (depending on fitness level; the first option is better for beginners).</li>
</ul>
<p><i>*Optional variation: put something small on the ground, like a piece of string or a broom handle, to give yourself a target to jump over. (A small object decreases the risk that you'll trip.)</i></p>
<p><strong>Hamstring workout</strong>: 3 sets of 16 lateral jumps (8 on each leg). Add an inch to how far you jump on each of the three sets.</p>
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<h3>3. Split squats</h3>
<p><strong>Video</strong>: How to do split squats with <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-split-squats/" rel="noreferrer">perfect form</a>. </p>
<p>To perform:</p>
<ul>
<li>Stand in front of a couch or sturdy chair; place your left leg on the object behind you.</li>
<li>Bend your left knee (the one behind you) to the floor, or as low as you can go; the right knee should also bend, but not track over the toes.</li>
<ul>
<li>Keep your bodyweight in your right heel—this is important, otherwise your hamstrings won't get a workout. </li></ul>
<li>Pressing through the heel, return to a standing position. Repeat, then switch sides after completing the desired amount of reps.</li>
</ul>
<p><strong>Hamstring workout</strong>: 3 sets of 8 split squats on each leg. Rest 45 seconds between sets.</p>
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<h3>4. Jumping lunges</h3>
<p><strong>Video</strong>: How to do jumping lunges with <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-jump-lunge/" rel="noreferrer">perfect form</a>. </p>
<p>To perform:</p>
<ul>
<li>Start with your feet shoulder-width apart.</li>
<li>Jump your right leg forward and your left leg back, to the bottom of a lunge (both knees should be at a 90-degree angle).</li>
<li>Push explosively through your front heel; land in a lunge with your right left behind you and your left leg now in front (swap positions).</li>
<li>Repeat.</li>
</ul>
<p>If jumping is off limits for you, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-alternating-reverse-lunge/" rel="noreferrer">alternating reverse lunges</a>.</p>
<p><strong>Hamstring workout</strong>: 3 sets of 6-8 really explosive jumping lunges. Rest 1 minute between sets.</p>
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<h3>5. Single-leg drinking birds</h3>
<p><strong>Video</strong>: How to do single-leg drinking birds with <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-one-leg-drinking-bird/" rel="noreferrer">perfect form</a>. </p>
<p>To perform:</p>
<ul>
<li>Stand with your feet together; clasp your hands behind your head.</li>
<ul>
<li>Shift your bodyweight into your left heel.</li></ul>
<li>Bend your left knee slightly and hinge forward at the hips to bring your torso forward; fully extend the right leg behind you as you hinge.</li>
<li>Bring your right leg forward and allow your torso to return upward (to a standing position)</li>
<li>Return right leg to starting position (slow and controlled).</li>
<li>Do all the reps on one side, then switch.</li>
</ul>
<p>If these are too hard, start with <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-drinking-bird/" rel="noreferrer">regular drinking birds</a>.</p>
<p><strong>Hamstring workout</strong>: Do 3 sets of 8 on each leg. Rest 45 seconds after one full set (16 reps).</p>
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<h3>6. Squats</h3>
<p>Squats are a full-body exercise that work the hamstrings, <a target="_blank" href="https://www.warriormade.com/content/exercise/gluteus-maximus-exercises/" rel="noreferrer">glutes</a>, quads, <a target="_blank" href="https://www.warriormade.com/content/exercise/top-5-exercises-to-strengthen-your-lower-back/" rel="noreferrer">lower back</a>, and <a target="_blank" href="https://www.warriormade.com/content/exercise/core-workouts-for-men/" rel="noreferrer">abs</a>.</p>
<p>To perform:</p>
<ul>
<li>Stand with your feet shoulder-width apart; your toes pointed at a 45-degree angle.</li>
<li>Make a "proud" chest. Maintain this throughout so your upper body is engaged and your back stays flat.</li>
<li>Kick your butt back to the wall behind you—your hips will bend, and your knees will follow.</li>
<ul>
<li>This is important—hips first, then knees.</li></ul>
<li>Go as low as you can. Ideal depth is when your thighs are parallel with the floor.</li>
<li>Drive through your heels to return to a stand. Repeat.</li>
</ul>
<p><strong>Hamstring workout</strong>: Do as many squats as you can with perfect form in 45 seconds. Rest 1 minute, then repeat two more times. Record how many total squats you do, then try to beat it next time!</p>
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<h3>7. Frog deadlifts</h3>
<p>To perform:</p>
<ul>
<li>Stand with your feet slightly wider than shoulder-width apart; toes pointed slightly outward at a 45-degree angle; shift your bodyweight into your heels.</li>
<li>Position both arms inside your legs—they should stay here during the exercise.</li>
<li>With a flat back, reach the hips back towards the wall behind you, then slightly bend at the knees (keep your shins vertical).</li>
<ul>
<li>If you can't reach, go down as far as you can with good form.</li></ul>
<li>Driving through your heels and squeezing your glutes, return to a standing position.</li>
</ul>
<p><strong>Hamstring workout</strong>: Do 3 sets of 10 frog deadlifts. Rest 60 seconds between sets.</p>
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<h3>8. One leg squats</h3>
<p>To perform:</p>
<ul>
<li>Start in a standing position, balanced on one leg; put your arms and free leg out in front of you for balance.</li>
<li>Squat down on one leg as far as you can go while keeping the other foot off the floor (if it's only a few inches, that's fine*</li>
<li>Drive through the heel to return to the top. Repeat.</li>
</ul>
<p><i>*If you can't do a full one-leg squat, try using a chair for assistance to start. You can also modify with <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-feet-together-squats/" rel="noreferrer">feet together squats</a>.</i></p>
<p><strong>Hamstring workout</strong>: Do 3 sets of 5 one leg squats. Focus on keeping your chest up throughout this exercise!</p>
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<h3>9. Low side lunges</h3>
<p><strong>Video</strong>: How to do low side lunges with <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-low-side-lunge/" rel="noreferrer">perfect form</a>. </p>
<p>To perform:</p>
<ul>
<li>Start in a wide stance with your toes pointed at a 45-degree angle; bring your arms up in front of you for balance.</li>
<li>Bend your right knee, and lean to the right, lowering yourself to the ground. </li>
<ul>
<li>Bodyweight should be in the heel—don't put too much pressure on your knee.</li></ul>
<li>Staying low, press through your right foot, shifting the bodyweight to the left side.</li>
<li>Repeat on the left side.</li>
</ul>
<p>If these are too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-high-side-lunge/" rel="noreferrer">high side lunges</a> instead.</i></p>
<p><strong>Hamstring workout</strong>: Do 3 sets of 12 low side lunges. Rest 45 seconds, then repeat.</p>
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<h3>10. Single-leg glute bridges</h3>
<p><strong>Video</strong>: How to do glute bridge lifts with <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-reverse-plank/" rel="noreferrer">perfect form</a>. </p>
<p>To perform:</p>
<ul>
<li>Lie on your back with your knees bent and heels flat on the floor; place your arms on the floor, palms facing the ceiling.</li>
<li>Lift your left leg off the ground a few inches. </li>
<li>Press hard through your right heel, bringing your hips towards the ceiling. </li>
<li>Pause at the top for one second—this really works the hamstrings and glutes.</li>
<li>Slowly return to the ground, then repeat.</li>
<ul>
<li>Do the same amount of reps on the other side.</li></ul>
</ul>
<p><strong>Hamstring workout</strong>: Do 3 sets of 8 perfect single-leg glute bridges. <i>Hold at the top!</i></p>
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<h3>11. Eccentric hamstring slides</h3>
<p>To perform:</p>
<ul>
<li>Lie on your back with your knees bent and your heels flat on the floor; place the arms on the floor, palms facing the ceiling. </li>
<li>Lift your butt off the floor, toward the ceiling. But instead of bringing one foot off the ground, slowly slide your feet forward, away from your butt*.</li>
<li>Keep your butt and belly tight as you feel your hamstrings and glutes firing.</li>
<li>Once you've gone as far as you can, slowly slide your feet back toward your butt.</li>
<li>Repeat.</li>
</ul>
<p><i>*It might help to have socks on for these, or to try them on a hardwood floor.</i></p>
<p><strong>Hamstring workout</strong>: Do 3 sets of 3 to 5 eccentric hamstring slides. Focus on form—these will really light your hamstrings up (in the best way possible)!</p>
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<section id="section5">
<h2>Best hamstring exercises: wrap up</h2>
<p>The hamstrings don't always get as much love as other leg muscles like the glutes or the calves. But if you want to build strong, lean looking legs, you should definitely start training them during workouts.</p>
<p>Strong hamstrings help protect your knees and hips from injuries, and also reduce your risk of injuries from quad-dominant muscle imbalances.</p>
<p>Because the hamstring muscles are so large, functional and full-body exercises are the way to go. They'll train all the three muscles in the hamstrings, as well as the neighboring glutes, lower back, and quads.</p>
<p>Add any of these 11 exercises to your next at-home workout, and slowly add reps or up the intensity to keep getting results.</p>
</section>
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