How to pump up your hamstrings: the best exercises

To form beautiful and harmoniously developed leg muscles, you need to include exercises for the hamstrings in your training. Together with pumped up, elastic buttocks, the back of the thighs provides a spectacular fit for the trousers and is largely responsible for the sporty, toned silhouette. These muscles are involved in many basic exercises that need to be supplemented with isolation exercises for proper emphasis.

Exercises for the hamstrings deserve serious attention. As a rule, most trainees are limited to only leg curls on the machine and deadlifts with straight legs, but recently an expanded set of exercises has become increasingly widespread.

Anatomical role and features of the biceps muscle

The hamstrings are antagonistic muscles to the quadriceps, whose main function is static. The biceps femoris muscle provides the ability to bend the leg at the knee joint, rotate it outward, and extend it at the hip joint. It consists of short and long heads, which form the convexity of the posterior surface of the thigh and partially the depression of the inner surface.

An important distinguishing feature of the femoral biceps is its tendency to shorten. This leads not only to inharmonious development of the posterior muscles, but often also to pain when bending forward or raising straight legs to an angle of 90°. To avoid this and ensure beautiful muscle architecture, training must include stretching exercises.

Pelvic lifts with shoulder support on a bench

This exercise is very often done at home. But, most often, it is performed lying on the floor. In our case, we will rest on a bench, chair or stool. You need to rest your shoulders.

Only your shoulders should be on the bench, and your pelvis should hang down. Place your feet on the floor. In the starting position, the pelvis is lowered down and is as close to the floor as possible.

Tightening your hamstrings and gluteal muscles, you need to lift your pelvis up so that your stomach and front thighs form a straight line.

We chose this particular exercise, with emphasis on the bench, because here you can use additional weight in the form of a kettlebell, barbell, dumbbell, and so on. This will allow you to better load your hamstrings. We place the weight on the hips.

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Features of hamstring training

Most exercises for the hamstrings also involve the gluteal muscles and partly the quadriceps, so it makes sense to create a general workout for the legs based on basic exercises and supplemented with isolating exercises specifically for the biceps muscle. This approach will ensure correct and even development of the hips, without shifting the emphasis to any part of them.

Effective and proper leg training is, ideally, strength training, so choosing good exercises for the hamstrings at home is quite difficult. Basic exercises require a barbell or dumbbells, while isolating exercises are difficult to perform without exercise equipment.

Before you start working the legs and back of the thigh, the muscles need to be warmed up. 10-15 minutes of running or walking on an incline will prepare you for your workout and eliminate the risk of sprains.

Top 5 exercises for hamstrings

It is more effective to work the biceps femoris muscles with heavy weights. Therefore, we offer exercises that are available to gym visitors, as well as to those who have minimal equipment (dumbbells or barbells) for training at home.

Power Lunges

If you want to tone your hamstrings, weighted lunges should be your go-to exercise. In this case, it is better to use a barbell rather than dumbbells as a weight. With a barbell, you will have to constantly monitor your balance, which will place additional stress on the target muscles.

Place the barbell on your upper back (trapezius and rear deltoids).
Stand up straight, straighten your spine.
Taking a deep breath, step wide forward with one leg and lower your pelvis at the same time.
Taking the lunge position, hold for 1-2 seconds.
Then exhale and slowly return to the upright position.
Repeat the movement starting with the other leg.

Take your time, as there is a high risk of losing your balance and falling.
When moving, try not to lean your body too far forward.
Otherwise, a dangerous load will be placed on the knee joint.

Deadlift

The exercise perfectly works the muscles of the back of the thigh, and also strengthens the ligaments and tendons of the legs. Deadlifts can be done both with a barbell and in a Smith machine (an option for beginners). We'll look at free weight techniques.

Prepare the barbell and place it on the supports of the power rack at knee level.
Come up, take a straight closed grip and remove the projectile from the supports.
Step away from the power rack, straighten up, and slightly move your shoulder joints back.
Place your feet close to each other (approximately at a distance of 15-20 cm).
With a deep breath, bend over and lower the barbell to your knees or slightly lower.
Exhaling, slowly rise to the starting position, straightening your shoulders at the top point.

When lowering the projectile, bend your knees slightly.
Keep your spine straight throughout the entire range of motion.

Good Morning Tilts

The exercise perfectly stretches the entire back of the thighs, strengthening the muscles and tendons.

Place the barbell on the power rack at the level of the pectoral muscles.
Dive under the bar and press your upper trapezoid against it.
Remove the barbell and step away from the power rack.
Place your feet shoulder-width apart.
With a deep breath, lean forward and move your pelvis back slightly.
The depth of the tilt is up to the parallel of the body with the floor.
Exhaling, slowly return to the starting position.

On the subject: How to strengthen your biceps muscles When bending over, it is permissible to bend your knee joints just a little, but it is better to keep your legs straight. This way the load on the hamstrings will be better.

Lying calf curl

This exercise uses a weight block machine with a horizontal bench.

Lie with your chest and stomach on the seat, clasp the special hand rests with your palms.
Set the required weight and press the back of your ankles against the raised support.
As you exhale, bend your shins, and as you inhale, lower them smoothly.

Control both phases of the exercise: avoid throwing up the support and sharply lowering it.
At the top point, take a slight pause (1-2 seconds) to improve pumping of the hamstrings.

Russian Curl (kneeling bends)

The exercise is performed with your own weight, so it is suitable for working at home. It creates a powerful load on the biceps muscles of the legs.

Lay down a soft fitness mat and kneel down.
Ask a partner or coach to hold your shins.
Straighten your back, straighten your shoulders.
Keeping your torso and hips in line, as you inhale, gently bend forward to an angle of 45° (or lower).
As you exhale, by tensing your hamstrings, return to the starting position.

When bending, place your arms in front of you so that in case of an unexpected fall you do not hit your face on the floor.
Keep your hips and body in one line, do not round your back.

Basic exercises for training the biceps muscle

The exercises for the hamstrings that will be discussed are equally suitable for both female and male training, however, there are some nuances in implementation on which the result depends.

Deadlift

Deadlift or Romanian deadlift is one of the basic exercises with a barbell, which, among other things, has a good effect on the hamstrings, effectively working and stretching it. It differs from the classic deadlift in that when performing it, the athlete does not bend his knees (or bends them slightly due to his anatomical features) when he bends over the barbell lying on the floor and lifts it. It is associated with a high rate of injury, so proper technique is the key to the safety and health of the athlete.

A straight back without rounding or arching is a guarantee of its health. Deflection can lead to displacement of the vertebrae;
The feet are parallel and stand approximately shoulder-width apart or narrower;
The movement begins with moving the pelvis back - only in this way, and not by bending forward, does the torso bend;
The arms are straight and lowered down; during flexion and extension, the bar should be as close to the legs as possible, practically sliding along them - this gives the maximum effect of stretching the muscles and working the hamstrings;
At the top point, it is advisable to twist the pelvis upward and squeeze the buttocks.

Lunges

A less effective, but still effective, exercise for training the hamstrings is the good old lunge. The advantage is that they can be done at home. The correct long lunge allows you to engage not only the quadriceps, for which this exercise is performed most often, but also the biceps. It is best performed with weights, that is, with dumbbells or a barbell.

Starting position: straight stance, feet together, hands on hips, body weight transferred to the heels.
Raise your right leg and point your heel forward.
As you exhale, take a long step, stretching out, as if trying to step over a puddle.
Touching your foot to the floor, bend your knees so that your right thigh is parallel to the floor and your left thigh is perpendicular. The left foot is on the toe.
Push off with your right foot and return to the starting position.

To better maintain your balance, it is recommended to look straight ahead, do not bend over or take too wide a step. The front knee should not extend beyond the line of the toes.

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Stand straight with your feet shoulder-width apart or narrower. Keep your knees slightly bent and stationary throughout the hamstring exercise. This is the starting position. As you exhale, lower the barbell to your feet by bending at the waist. Keep your back straight. Continue lowering yourself as if you were about to pick up an object from the floor until you feel a stretch in the back of your thigh.

As you inhale, return to the starting position with a straight back, straightening your hips and waist. Throughout the entire exercise, your gaze is directed forward or upward. When your head is lowered, there is a lot of pressure on your neck and back, which can lead to injury.

As a warm-up, do two sets of 20 reps with an empty bar or light weight. Next - two working sets of 15-20 repetitions. If you have back problems, start with leg curls in the machine.

Leg Curl

With this exercise we bring double benefits to our legs: we pump up the hamstrings and at the same time work the buttocks.

Place the strap over your foot. One leg is the supporting leg, the other is the working leg. Your back is always straight, do not strain it. This is the starting position. Don't lose your balance. As you inhale, bend your working leg and lift it towards your buttocks, concentrating on contracting the back of your thigh. Slowly return to the starting position and repeat, extending your leg as you exhale.

After the required number of repetitions, perform the exercise on the other leg. Do three working sets of 15-20 reps on each leg and be sure to stretch the muscles at the end of the last set.

The next exercise is the most intense of the entire workout.

Leg bending on the simulator

Before doing leg curls, adjust the machine according to your height. Lie face down and position yourself so that the bolsters are just below your calves. The body is pressed tightly to the bench, legs are extended. Hold the side handles of the exercise machine with your hands, turn your toes towards you. This is the starting position. As you exhale, bend your legs as much as possible without lifting your hips off the bench and pause for a moment at the top of the movement. As you inhale, return to the starting position.

While performing this hamstring exercise, do not twist your head to the sides or lift it, so as not to unnecessarily strain your neck and back. Just look down and focus on tightening your hamstring muscles. Perform two sets of 15-20 repetitions. Rest between sets – 2 minutes.

After the second set, rest and perform a drop set of 50 reps. When you reach your limit, reduce the weight, wait five seconds and continue until you have done all 50 reps. Afterwards, take a few minutes to stretch and walk around the gym or on the treadmill before you leave.

The base is squats with a barbell on the shoulders, without it I simply cannot imagine training for the hips. Here's my version of the thigh program, which will fully load the hamstrings and make your butt work great!

Isolation exercises for the hamstrings

Isolation exercises are an opportunity to refine, “finish off” exactly the muscle that is needed. To complete a good hamstring workout, machine leg curls and a special type of hyperextension are good options.

Shin flexion

Leg bending in a lying machine is one of the isolating exercises that maximally works the biceps muscle. The technique is quite simple, and the result is always impressive:

Starting position: face down on the machine. The legs are fixed with a bolster at the ankle joint;
It is important to press your torso against the bench and not lift it off during movement - this will avoid injury;
Movements are slow and smooth. Using the force of inertia will reduce the athlete’s efforts to zero;
At the lowest point, the knees do not fully extend; the legs are tense all the time.

Hyperextension

Typically, hyperextension is performed during back training, but it can be slightly modified and added to glute and biceps training. Hyperextension for the femoral biceps differs in that the support pads of the machine are not installed at the level of the pelvic bones, but at the level of the upper part of the quadriceps. Otherwise, the execution technique does not change:

The back is straight, arms crossed on the chest or clasped behind the head;
The buttocks are compressed, the forward bend is performed slowly and smoothly, without jerking or swaying.

The movement is short, but completely focused on the hamstrings. This exercise gives a noticeable effect even when others do not bring the desired result.

A quality hamstring workout involves technically challenging exercises that are potentially dangerous for beginners. Practicing the technique with a trainer will allow you to get the maximum effect from your training and avoid a long rehabilitation period in case of injury.

Caution should be exercised when performing exercises on the legs in general and the hamstrings in particular for people with diseases of the spine, knee or hip joints. Correct technique and selection of suitable working weight are the primary tasks before starting serious training.

Training with dumbbells for hamstrings (option No. 1)

The complex contains exercises for the hamstrings and buttocks - these muscle groups often work together. Some of the load will be taken on by both the quadriceps and adductor muscles, which will create a more powerful frame. The return from training will be maximum if you strictly follow the rules of execution.

How to do the exercises:

Recommended option: 12-15 repetitions in 3-4 sets. Rest between sets 30-60 seconds, between exercises 2-3 minutes. If you have heavy weight dumbbells, then limit yourself to 10-12 repetitions. With light dumbbell weights, you can perform 15 repetitions. The number of approaches will depend on your experience and time availability.
An alternative option: circuit interval training using a timer. This principle of exercise can be chosen when training with light weights or at home. In this case, perform exercises according to the scheme of 45 seconds of work / 15 seconds of rest (apps with timers on your mobile phone). The exercises are performed sequentially one after another and repeated in 4-5 circles. Rest 2 minutes between circles.

Beginners can perform exercises without additional equipment or use 1-2 liter plastic water bottles instead of dumbbells.

Sumo squat

How to do it: Stand up straight, place a dumbbell on the floor between your legs. Place your feet wide (further than for a classic squat), turn your toes to the sides and take the equipment in your hands, without rounding your back, straighten back up. Do a squat (hips parallel to the floor, pelvis back). Lower the dumbbell between your legs. Direct your knees where your feet are, do not touch your toes. Get up and repeat again.

Benefit of the exercise: Increased development of the posterior thigh, adductor, and gluteal muscles. Blood and lymph circulation in the legs and pelvis is stimulated, which is beneficial for organ function. The lower back and core are strengthened. Improves flexibility and mobility of the hip joints.

How much to perform: 12-15 repetitions in 3-4 sets

Romanian deadlift

How to do it: Take a classic stance and spread your feet shoulder-width apart, keeping your body straight. Take a dumbbell in each hand and hold the equipment on the front of your thighs. Bend forward and move your pelvis back at the same time. Bend your knees slightly, move the dumbbells as close to your legs as possible to the middle of your shins. Don't slouch. Don't throw your head back.

Benefits of the exercise: Accented development of the biceps muscle bundles, strengthening the popliteal ligaments. Additionally, the buttocks and back are included, in which the extensor muscles actively work. The Romanian deadlift is one of the most effective dumbbell exercises for the hamstrings.

How much to perform: 12-15 repetitions in 3-4 sets

Reverse lunges

How to do it: Stand up straight and hold a dumbbell in each hand, with your feet shoulder-width apart. Place one foot back on your toes and lower yourself down. Bring the thigh of the front leg to parallel to the floor, set the angle at the knee to 90 degrees. Form the same right angle between the shin and the thigh of the back leg. Push back. Keep your arms along your sides, do not tilt your body. When training with heavy dumbbell weights, it is better to lunge first on one leg, then on the other.

Benefits of the exercise: Powerful pumping of the quadriceps, biceps and buttocks. At the same time, strength and endurance of muscle bundles increase, and volume increases. Stabilizers are strengthened. The body takes on a sporty, fit look. This is a basic exercise aimed at working out a complex of muscle groups.

How much to perform: 12-15 repetitions on each leg in 3 sets

Romanian deadlift with straight leg abduction

How to do it: Take the starting position as in a two-legged deadlift. Place your feet shoulder-width apart, take dumbbells, lower your arms in front of you so that the equipment is on your hips. Spread your shoulder blades. Bend forward and lift your straight leg while stepping back, as in a swing. Don't slouch. Bend the knee on the supporting leg slightly. Move your pelvis back, stretching the muscles.

Benefit of the exercise: Targeted development of the posterior bundles - from the buttocks to the knee ligaments. Additionally, balance develops and deep stabilizer muscles are activated. The load is distributed on one leg, and therefore this exercise for the hamstrings is considered the most effective.

How much to perform: 12-15 repetitions on each leg in 3-4 sets

Leg swing with dumbbell

How to do it: Get on your knees, do not lower your pelvis onto your heels. Place a dumbbell at the junction of the thigh and shin of one leg. Take a pose on all fours with your arms straight at the elbows and your back straight. Raise your lower leg slightly to support the equipment. Swing your bent leg up and bring your thigh parallel to the floor. Lower it back down. Do not twist your pelvis and body.

Benefit of the exercise: Accented development of the gluteal muscles, transition to the hamstrings. The work involves many small fibers in the legs as tension is created to hold the dumbbell. The buttocks become rounder and lifted, and the thighs become toned.

How much to perform: 12-15 repetitions on each leg in 3-4 sets

Gluteal bridge

How to do it: Place a mat and lie on your back. Bend your knees and move them towards your buttocks, leaving some distance. Press your head, neck and back tightly to the floor. Place a dumbbell on top of your hip bones, in your lower abdomen. Lift your buttocks up until one line forms from your shoulders to your knees. Hold the equipment with your hands. Don't roll your legs inward. Get down.

Benefits of the exercise: Strengthening, increasing the endurance of muscle fibers, working out the hamstrings and buttocks. When lifting the pelvis, the abs and back muscles work, which strengthens the core. Part of the load is removed from the lower back, so bridges should be included in the training of the hamstrings, especially for beginners.

Base for working out the biceps muscle

The exercises indicated in this material are suitable for women and men, but there are certain nuances that affect the result.

Weighted squats (wide stance)

The exercise is performed with a barbell and is basic. When performing, the muscles of the hips, back, abs, and legs are worked out. However, caution should be exercised as there is a high risk of injury. This exercise is for experienced athletes. As a last resort, it should only be performed under the supervision of a professional trainer.

Rules for performing the exercise that must be strictly followed:

Straight back, lumbar and abdominal muscles in a tense state;
The movement begins from the pelvis, not the knees. Tilt the pelvis back according to the principle of sitting on a chair;
The legs should bend approximately to a right angle;
Keep your knee motionless; it should not go beyond the toe, otherwise injury cannot be avoided;
When lifting the barbell, a strong pushing motion occurs. At the same time, the cervical spine and the buttock muscle are well felt. The legs rest their heels on the floor without transferring the center of gravity to the toes.

It is recommended to first practice this exercise without weights or using a body bar. Such a “rehearsal” will make it possible to determine the optimal width of the feet for the training person, as well as the angle of rotation of the toes when the DMB is worked out at the maximum level.

In addition, it should be taken into account that the deeper the squat, the more the gluteal muscle works. Therefore, deep squats are more suitable for girls. For men, it will be enough to squat to a level where the thighs are parallel to the floor.

Squats with dumbbells

This is a lighter version of the previous exercise, so it is suitable for beginners and those who want to work out the ZB with minimal involvement of the buttocks.

Execution rules:

Hands with projectiles are lowered and held in a straight position;
The position of the feet is parallel to each other, slightly wider than the shoulders.
The emphasis is on the heels (do not lean forward!).

Deadlift

It is also called Romanian. It is a basic exercise with a barbell. In addition to everything else, it effectively works the hamstrings. High level of injury, which can only be avoided with the correct technique.

Execution rules:

The back is straight (the vertebrae may shift due to the deflection);
The position of the feet is parallel to each other, slightly less than shoulder width;
The beginning of the movement is to move the pelvis back;
Hands are lowered, straightened. When bending/extending, the bar is as close as possible to the legs (almost sliding along them);
At the peak, the pelvis is twisted back, the buttocks are compressed.