10 Best Hamstring Exercises To Build Strong Thighs

The hamstrings are a group of muscles that run down the back of the thigh and play a crucial role in lower body movement. Strong hamstrings are essential for athletic performance and overall leg strength. In this post, we will discuss the 10 best hamstring exercises that can help build strong thighs.

A hamstring is posterior thigh muscles in the human body. The hamstrings can easily be injured. because it is a muscle between the hip and knee. A hamstring is a large muscle behind the knee. it has to be strong muscle. so we can do best hamstring exercises. There are top 10 hamstrings exercises explained properly. These can make your hamstrings strong and give your quads more strength.

The hamstrings have a very important role in our daily routine life such as in running, walking, and playing. so hamstrings exercises make them strong enough to bear any damages or injuries.

Here are the 10 Best Hamstring Exercises For Mass:

Here are ten effective hamstring exercises that can help build strong thighs.

1. Seated Leg Curls – Best Hamstring Exercises

Sit on the machine and Adjust the lever according to your position ( vary in height ) on the machine with the back support pad. But position your lower leg a few inches under calf on the lever’s pad.

Make sure your legs are straight in front of you. Then grab the handles and start pulling the lever down with your legs. Because this is your starting position. when you contract the quads muscles, then hold the position for a few seconds. And then back to the same position.

Keep doing it but again it depends on your body goals or numbers of reps that you need to grow the muscles. This exercise makes your inner and back hamstrings strong. It increases your legs strength. never jerk while doing a rep or overweight so you can swing your body while doing it because you can be injured in back or knees.

• Exercise Mode: Strength
• Main: Quads
• Other Muscle: N/A
• Equipment: Machine

2. Lying Leg Curls

Lying leg curls are a machine exercise that targets the hamstrings and can be performed using various foot positions. To perform lying leg curls, lie face down on a leg curl machine with your ankles hooked underneath the padded bar. Use your hamstrings to curl the bar up towards your body and then lower it back down to the starting position.

Manage the lever to your height and lay down on the machine ( face down ). Then adjust the lever grip on the back of your leg under the calf. Angled position is very effective for hamstring muscles as compare to the flat position.

Make sure you stretch your legs and don’t forget to grab the handles before the start. Keep your legs in a straight position and do not lift your legs from pads. Then slowly curl your legs and do not compromise from your position. After fully contraction return back to the normal starting position again. Do not use overweight to avoid injury in the lower back or quads.

• Exercise Mode: Strength
• Main: Quads
• Other Muscle: N/A
• Equipment: Machine
• Type: N/A

3. Barbell Stiff- Leg Deadlift

Deadlifts are one of the best hamstring exercises for building overall lower body strength, including the hamstrings. This compound exercise targets several muscle groups, including the hamstrings, glutes, and lower back.

To perform a deadlift, start by standing with your feet shoulder-width apart and a barbell on the floor in front of you. Hinge at the hips and bend your knees to grip the barbell with your hands shoulder-width apart. Keep your back straight and drive your hips forward to lift the barbell off the floor. Lower the bar back down to the floor and repeat for the desired number of reps.

Grab a bar with palms faces down. You can also use wrist bands in case you are lifting a heavyweight. Stand straight and legs spread the same as shoulder’s width. Slightly bend your knees. And That is the starting position.

Keep your knees still and keep your back straight and bend your waist. Move forward like you are picking up something until you stretch the hamstrings. Do it as per your recommended number of reps. your back should be straight and if you have any back injury then do not try this exercise.

• Exercise Mode: Strength
• Main: Hamstrings
• Other: Glutes and Lower back
• Equipment: Barbell
• Type: Compound

4. Romanian Deadlift

To perform a Romanian deadlift, start by standing with your feet shoulder-width apart and a barbell in front of you. Hinge at the hips and bend your knees slightly to grip the barbell with your hands shoulder-width apart. Keeping your back straight, lift the barbell off the floor by driving your hips forward. Lower the bar back down to the floor, keeping your back straight throughout the movement.

• Exercise Mode: Strength
• Main: Hamstrings
• Other: Glutes and Lower back
• Equipment: Barbell
• Type: Compound

5. Glute- Ham Raise

The glute-ham raise is an exercise that isolates the hamstrings and involves lifting the body using the hamstrings and glutes. To perform a glute-ham raise, kneel on a glute-ham machine with your knees at the edge of the pad and your feet anchored. Keeping your body straight, lower your upper body towards the floor by flexing at the hips. Use your hamstrings and glutes to lift your body back up to the starting position. This is also one of the hard and best hamstring exercises.

6. Good Mornings

Good mornings are an exercise that targets the hamstrings and lower back and involves bending at the hips while keeping the back straight. Start with standing with your feet shoulder-width apart and a barbell on your upper back. Then, execute a good morning. Keeping your back straight, hinge at the hips and bend forward until your upper body is parallel to the floor. Use your hamstrings and lower back to lift your body back up to the starting position.

7. Single-Leg Deadlifts

Single-leg deadlifts are a unilateral exercise that works each leg individually and helps correct any imbalances. To perform a single-leg deadlift, start by standing on one leg with a dumbbell in the opposite hand. Hinge at the hips and bend forward, lifting your non-standing leg off the floor behind you. Use your standing leg and hamstrings to lift your body back up to the starting position.

8. Swiss Ball Leg Curls

Swiss ball leg curls are an exercise that targets the hamstrings and glutes and can be performed with a stability ball. To perform a Swiss ball leg curl, start by lying on your back with your feet on a stability ball. Use your hamstrings and glutes to lift your hips off the floor and roll the ball towards your body. Return the ball to the starting location slowly.

9. Kettlebell Swings

Kettlebell swings are a compound exercise that works the entire posterior chain, including the hamstrings, glutes, and lower back. To perform a kettlebell swing, start by standing with your feet shoulder-width apart and a kettlebell on the floor in front of you. Hinge at the hips and bend your knees to grip the kettlebell with both hands. Keeping your back straight, swing the kettlebell back between your legs and then drive your hips forward to swing the kettlebell up to shoulder height. Lower the kettlebell back down between your legs and repeat for the desired number of reps.

10. Barbell Hip Thrusts

Barbell hip thrusts are an exercise that targets the glutes and hamstrings and involves lifting the hips using a barbell. To perform a barbell hip thrust, start by sitting on the floor with your upper back against a bench and a barbell across your hips. Drive your hips up towards the ceiling, using your glutes and hamstrings to lift the barbell. Lower your hips back down to the floor and repeat for the desired number of reps.

If you have any serious injury in your back, toe or knee, then you should not perform these exercises. Always good diet and proper rest can help to lift heavy weight and gain strength.

The hamstrings are an essential muscle group for lower body strength and sports performance, to sum up. The 10 best hamstring exercises listed here can help you develop powerful hamstrings and total leg strength. When beginning any new exercise program, it’s crucial to always check with a trained fitness professional, especially if you have any existing medical issues or injuries.