6 Hamstring Exercise Variations For More powerful Legs

 

TOP 10 Bigger Quad & Hamstring Exercises | Lower Body Workout

Video taken from the channel: LucyLFitness


 

5 Best Hamstrings Exercises for Strong Legs | Ft Stefi Cohen

Video taken from the channel: BarBend


 

21 Hamstring Exercises

Video taken from the channel: Redefining Strength


 

TOP 4 Hamstring Exercises for Men (Stronger Leg Biceps!)

Video taken from the channel: Criticalbench


 

TOP 6 HAMSTRING EXERCISES (CHALLENGING & EFFECTIVE)

Video taken from the channel: Hanna Öberg


 

Top 10 Hamstrings Exercises | BJ Gaddour Leg Workouts

Video taken from the channel: Bodybuilding.com


 

Intense 5 Minute At Home Hamstring Workout

Video taken from the channel: Anabolic Aliens


6 Hamstring Exercise Variations For Stronger Legs. VALSLIDE HAMSTRING CURLS. You’ll need carpet sliders or a towel for this exercise so your feet can slide on the ground. The move: Lie flat on ROMANIAN DEADLIFT.

SINGLE-LEG DEADLIFT. PARTNER HAMSTRING CURLS. TRX HAMSTRING CURLS. The 6 Best Hamstring Exercises for Stronger Legs Now that you’re properly stretched and warmed up your hamstring muscles, it’s time to jump into your workout.

We’ve compiled some of the most effective exercises for your hamstrings here, all workout towards stronger and more balanced leg. For many athletes and gym-goers, the hamstrings can lag behind the quads in development, but with these 6 exercises you’ll be on your way to achieving a well-balanced, powerful set of legs. If you haven’t yet, be sure to read our primer on hamstring anatomy and hypertrophy. Let’s dive into some of the best exercises for hamstring power and growth.

The key to a good physique is a proportionate and symmetrical development of the body. To build a strong and beautiful body it is not only about training the upper body and lower body both, but people often don’t. Read on to know more about why training hamstrings is important and the best hamstring exercises for you.

Most bodybuilders stick to three different types of leg curls (lying, seated, and standing) along with straight-leg deadlifts, while the powerlifters hit the hamstrings hard with good mornings, glute ham raises, back extensions, and reverse hypers. These hamstring exercise variations will help prevent injuries and strengthen your legs. More information 6 Hamstring Exercise Variations For Stronger Legs | Fitness | MyFitnessPal.

Strong legs are keys for strength, power, and fitness sports. Acquiring strong legs takes arduous training, consistent effort, and an understanding. People often fail to target their hamstrings, especially those that mostly participate in quad-dominant activities, like running. In order to keep your leg muscles balanced, it’s important to give the hamstrings some much needed TLC. And as a bonus, many hamstring exercises will.

As a bodybuilder myself, I have seen a lot of people neglecting the importance of hamstring exercises resulting to a physique out of proportion (just imagine Johnny Bravo). If your posterior chain training needs a boost, this article is perfect for you. Here are some of the best hamstring exercises to achieve extra strong legs. Here is a guide for some of the best hamstring exercises for building muscle size and strength to your legs. Trending.

Banana Milkshake: Is it Unhealthy and Fattening? Bananas and weight loss: Will banana make you gain weight? Hamstrings Exercise: Standing Leg Curl The standing leg curl also works the hamstrings.

Most gyms.

List of related literature:

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

To work the Outer area of the quadriceps and create a sweep to the quads, position the feet shoulder-width apart or less with the toes pointed forward and parallel with each other.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

To add intensity to this exercise while maintaining the position achieved in step 2, lift and lower the top leg three to five times before lowering both legs in step 3.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

Single straight leg raise-supine, alternate knee bent, raise leg straight up and down, stretching the hamstring in the back of the leg, hold at maximal stretch for 5 seconds, lower with control, switch legs left and right, 10 repetitions each.

“Obstetric and Gynecologic Care in Physical Therapy” by Rebecca Gourley Stephenson, Linda J. O'Connor
from Obstetric and Gynecologic Care in Physical Therapy
by Rebecca Gourley Stephenson, Linda J. O’Connor
Slack, Incorporated, 2000

These exercises include the hurdler’s stretch; the single-leg or double-leg inverted hurdler’s stretch; deep knee bends, lunges, or squats (with or without weights); the standing straight-leg toe touch; the arch or bridge; the standing torso twist (with or without weights); inversion; and the shoulderstand or plow.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

: Do three repetitions per leg.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

Partial knee flexion and extension: From standing, lower your center of gravity as low as possible in a Single-Leg Half Squat, hold the position several seconds, stand up, and then do the same again.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

Hamstring-quadriceps strength ratio should be symmetric as well.8 Hamstring flexibility

“Essentials of Physical Medicine and Rehabilitation E-Book” by Walter R. Frontera, Julie K. Silver, Thomas D. Rizzo
from Essentials of Physical Medicine and Rehabilitation E-Book
by Walter R. Frontera, Julie K. Silver, Thomas D. Rizzo
Elsevier Health Sciences, 2018

Deep squats activate the VMO more than regular squats or leg extension and help stabilize the knee.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

Do three to five repetitions with each leg.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

22 comments

Your email address will not be published. Required fields are marked *

  • Download My Workout App Exerprise FREE https://bit.ly/2xKxoVv
    Full Weekly Schedules for Intense Workouts https://www.anabolicaliens.com/programs/
    Follow My IG! https://bit.ly/2OlD6BK | Like on FB: https://bit.ly/2GOz5W3 | Follow My Twitter: https://bit.ly/2vqjynF
    Sign Up for My Mailing List to Get Exclusive Deals! https://mailchi.mp/399b47f76c91/anabolic-aliens

  • Great video. Bands are awesome i love them so much. Because you can do anything, simple to use and you can gain great muscle. i got my at trainhome shop (check on google) they are awesome.����

  • Was looking for something to help with my tight hams and found this. The Nordic looks hellish and I have to say, props for the enthusiasm!

  • Too weak, a trillion much more effective exercises equipment free one can do. From single leg bridges to lunges to whatever, anyways

  • I can’t feel any burn in these exercises after the nordic ham curl (most hamstring exercises as well). Can my hamstrings be weak or tight?

  • One good way to stretch hamstring is
    Tie some weight to your ankle. Lie on your bed chest down. Your knee should be on edge of the bed and one foot on ground to balance. Slowly bring your ankle 90 degree to your hamstring, then move down making your leg straight. Do this 8 times there sets each leg. Because hamstring is big muscle you won’t feel the stretch if you don’t use weight.

  • I must have very strong hamstrings cuz I barely broke a sweat (runner here)
    Edit* I did like 4 or 5 mins of squats after this and now I’m finally sweating

  • I love this guy. I really can feel the pain in the muscle I’m working out at home without equipment. Your enthusiasm is encouraging. Thanks for making these videos. I said “these” because I saw his others videos. ❤️

  • Hey, guys when you get a chance please check out my Health and fitness channel there’s some great workouts on there that would be beneficial for y’all like this one as well if you’re looking. Thank you hope everybody staying safe ☺️✊��☺️

  • Pro-tip: Before doing this exercise, make sure you already take your crap in the toilet or you’ll regret doing this 5 minute hamstring workout in your life ever.

  • When you’re doing a good morning the bar placement is the same as if you’re doing a low bar squat(on the rear delts). This is so you can go heavy without the weight collapsing on your neck. Therefore I would look back at your form and try correct it

  • When you bend your torso forward at the hips at a 90 degree angle it puts a tremendous amount of pressure on the discs in your lower back. People should really avoid exercises and stretches where you’re bending forward like that. There are far safer alternatives that avoid certain harmful motions that lead to long-term damage. We gotta be careful with our bodies or we’ll be in constant pain when we’re old people; we only get one of em, for now.

  • I’m 14 and I have a high testosterone, do leg muscles grow the fastest? I hear people say that they grow fast, also is there anyway to make the ham curls any easier? I’m tall so it’s alot harder

  • Wow, those were some great exercises and suggestions!

    I’m going to try the bulgarian split squat one when I workout next.

    Quick question: What are your suggestions for maintaining balance when doing the actual Bulgarian Split squat? Lately, I been struggling with balance on this exercise. Thanks!

  • Wow! BJ yr hams are killer bro! Nice set of wheels…Respect! Will be adding some new moves to my leg routine! Thanks soo much����������

  • Thank you…..I love resistant band workouts and this is amazing for my thighs….definitely the problem area on my body thank you so very much������

  • Hello Hanna, Congrats to both of you on your new little one. In the video, what is the full name of the Adidas shoes you are wearing? Please?

  • Excellent infoI purchased the ‘hamstring roller’ as a result of this video, never knew it existed. Going to also grab the ‘land mine’ attachment. ������

  • Beastmode!!
    Great explanations & demonstrations @ all stations. Hammys are w/o a doubt my problem areas. By October I expect their going to be muuuuch better.

  • I’ve take all of his advise jumped out of my comport zone, and now im on target of my dream body and inspire other people to be fit Aswel, i’ve even just created a youtube channel to follow my progress, my first vlog is already uploaded i would love some support/feedback so please hit SUBSCRIBE and check it out. peace

  • I’m not too fond of machines. Most people overload those machines and destroy their lower back (check out Athlean-X’s video on this). Plus, the machine isn’t natural, meaning that you can’t move naturally. The bands allow you to move naturally. Same with any HGR or hip hinge/ DL.

  • This video was very helpful, esp at home during this Coronavirus craze. Often times regular dumbbell or kettlebell squats feel like they’re working quads more. Special attention is needed for hamstring so as not to have disproportionate legs.