Strong Hamstrings: The Best Exercises for Your Training

The hamstrings, i.e. the muscles in the back of the thigh, play an important role in many movements of the body. Whether you are running, jumping, lifting weights or walking - your hamstrings are crucial for stability and power transfer. In this article, I will show you effective exercises to specifically train your hamstrings and improve your fitness.

Why train your hamstrings?

The hamstrings are made up of three main muscles: the biceps femoris, the semitendinosus, and the semimembranosus. These muscles run from the hip to the knee and are involved in flexion of the knee and extension of the hip. A well-trained hamstring supports stability and can improve physical performance in sports such as running, soccer, basketball, and weight training.

The best exercises for the hamstrings

Romanian deadlift

The Romanian deadlift is a very effective exercise to train the hamstrings.

Execution:

• Stand with your feet shoulder-width apart and hold a barbell in front of your body.

• Bend your hips back and lower the dumbbell along your legs, keeping your back straight.

• Feel the stretch in the hamstrings and extend the hips to return to the upright position.

Perform 8-12 reps for 3-4 sets.

leg curls on the machine

Leg curls specifically isolate the hamstrings and are particularly suitable for isolated training.

Execution:

• Sit at the leg curl machine and place your feet under the pad.

• Pull your heels towards your buttocks and slowly let your legs return to the starting position.

12-15 repetitions for 3 sets are optimal.

Nordic Hamstring Curls

This challenging bodyweight exercise strengthens the eccentric strength of the hamstrings.

Execution:

• Kneel on a soft surface while someone holds your feet or secures them under a stable object.

• Slowly bend forward and control the movement before catching yourself with your arms and pushing yourself back.

Perform 6-8 reps for 3 sets.

Good Mornings

This exercise improves hip extension and activates the hamstrings.

Execution:

• Stand with your feet shoulder-width apart and place a barbell on your upper back.

• Bend forward from the hips until your torso is almost parallel to the floor, then return to the upright position.

Perform 8-12 reps for 3 sets.

Single-leg deadlifts with dumbbells

This variation trains both the hamstrings and balance.

Execution:

• Hold a dumbbell in each hand and stand on one leg.

• Bend forward from the hips while extending the free leg back. Return to the upright position.

Perform 10-12 reps per leg for 3 sets.

Kettlebell Swings

This dynamic exercise activates the posterior chain of the body, including the hamstrings.

Execution:

• Stand with your feet shoulder-width apart, holding a kettlebell in front of your body.

• Bend your hips back, swing the kettlebell between your legs and use hip extension to swing it up to shoulder height.

Do 15-20 reps for 3-4 sets.

Conclusion: Regular training of the hamstrings

Targeted training of the hamstrings supports general fitness and mobility. Integrate these exercises regularly into your training program to support your athletic performance. Vary the exercises and train your hamstrings 2-3 times a week to achieve continuous progress.