This blog post contains 16 different exercises that strengthen the Hamstring muscles.
Strengthening the Hamstring can help to promote pelvis stability, increase resilience in the muscle and to fix a Hamstring strain injury.
The Hamstring muscle group consists of:
- Biceps Femoris (Long/Short head)
- Semitendinosus
- Semimembranosus
- Adductor Magnus (Ischiocondylar)
How To Strengthen The Hamstring
As the Hamstring muscles cross both the hip and knee joint, there are 2 types of exercises that can be performed:
I have arranged the Hamstring strengthening exercises in approximate order of increasing difficulty.
Note:
- Aim to feel a firm muscular contraction in the back of the thigh.
- Focus on the exercise that is appropriate to your current level of strength.
- Be careful of getting a cramp.
- Exercises to be performed pain-free.
Knee Dominant Hamstring Exercises
The following exercises aim to strengthen the middle to lower portion of the Hamstring muscles.
1. Hamstring Isometric
Instructions:
- Sit down on a chair.
- Place your heel on the floor in front of you.
- Drag your heel into the floor as hard as you can without moving your leg from this position.
- Aim to feel a contraction in the back of the thigh.
- Hold for 2-5 seconds.
- Perform 10-20 repetitions.
- Repeat on the other side.
- Progression:
- Perform the contraction at different knee angles.
2. Leg Curl (Prone)
Instructions:
- Lie facing downwards on the floor.
- Bend your knee as far as possible.
- Aim to feel a contraction in the back of the thigh.
- Hold for 2-5 seconds.
- Perform 10-20 repetitions.
- Repeat on the other side.
- Progression:
- Use an ankle weight or resistance band.
- Perform on a Hamstring curl machine.
3. Leg Curl (Standing)
Instructions:
- Stand up right.
- Hold onto something for balance.
- Bend your knee as far as possible.
- Aim to feel a contraction in the back of the thigh.
- Hold for 2-5 seconds.
- Perform 10-20 repetitions.
- Repeat on the other side.
- Progression:
- Use an ankle weight.
4. Resistance Band
Instructions:
- Anchor a resistance band to a stationary object in front of you.
- Tie the other end of the resistance band on your ankle.
- Move away from the anchor point to increase the amount of tension on the band.
- Sit down on a chair that is facing towards the resistance band.
- Bend your knee.
- Aim to feel a contraction in the back of the thigh.
- Hold for 2-5 seconds.
- Perform 10-20 repetitions.
- Repeat on the other side.
- Progression:
- Increase the resistance on the band.
5. Heel Slide
Instructions:
- Sit down on a chair.
- Straighten your leg in front of you.
- Place your heel on the floor.
- Apply a downward pressure into the ground with your heel.
- Drag your heel firmly towards you.
- Aim to feel a contraction in the back of the thigh.
- Perform 10-20 repetitions.
- Repeat on the other side.
- Progression:
- Apply more pressure into the floor.
6. Elevated Bridge
Instructions:
- Lie down on your back.
- Place the back of your heels on a chair.
- Bend your knees slightly.
- Lift your hips off the floor.
- Aim to feel a contraction in the back of the thigh.
- Hold for 2-5 seconds.
- Perform 10-20 repetitions.
- Progression:
- Hold an appropriate amount of weight in front of the hips.
7. Nordic Curl
(Note: This is an advanced hamstring exercise. Perform this exercises at your own risk.)
Instructions:
- Kneel down on the floor.
- If required, you can place a pillow underneath the knees.
- Fixate the back of your heels against a stationary object.
- Slowly lower your body towards the floor.
- Return to the up right kneeling starting position.
- Perform 5-10 repetitions.
- Progression:
- Move slower.
Hip Dominant Hamstring Exercises
The following exercises aim to strengthen the upper to middle portion of the Hamstring muscles.
8. Supine Isometric
Instructions:
- Lie down on the floor.
- Keep the leg completely straight.
- Push your heel into the floor as hard as you can.
- Aim to feel a contraction in the upper hamstring region.
- Hold for 2-5 seconds.
- Perform 10-20 repetitions.
9. Standing Hip Extension
Instructions:
- Stand up right.
- Hold onto something for balance.
- Bring your leg backwards.
- Aim to feel a contraction in the upper hamstring region.
- Hold for 2-5 seconds.
- Perform 10-20 repetitions.
- Repeat on the other side.
- Progression:
- Use a resistance band.
10. Hip Extension (4 point Kneel)
Instructions:
- Assume the 4 point kneel position.
- Lift your leg upwards.
- Aim to feel a contraction in the upper hamstring region.
- Hold for 2-5 seconds.
- Perform 10-20 repetitions.
- Repeat on the other side.
- Progression:
- Use an ankle weight.
11. Hip Extension Isometric Against Wall
Instructions:
- Lie down on the floor.
- Place your leg high up onto a wall.
- Keep your knee straight.
- Push your heel into the wall as hard as you can.
- Aim to feel a contraction in the upper hamstring region.
- Hold for 2-5 seconds.
- Perform 10-20 repetitions.
- Repeat on the other side.
12. Hamstring Bridge
Instructions:
- Lie down on your back.
- Bend your knees slightly.
- Lift your hips off the floor.
- Aim to feel a contraction in the upper hamstring region.
- Hold for 2-5 seconds.
- Perform 10-20 repetitions.
- Progression:
- Hold an appropriate amount of weight in front of the hips.
13. Single Leg Bridge
Instructions:
- Lie down on your back.
- Have your knees bent and feet on the floor.
- Hold one knee towards your chest.
- Push your heel into the ground.
- Lift your hips off the floor.
- Aim to feel a contraction in the upper hamstring region.
- Hold for 2-5 seconds.
- Perform 10-20 repetitions.
- Repeat on the other side.
- Progression:
- Hold an appropriate amount of weight in front of the hips.
14. Romanian Dead Lift
Instructions:
- Stand upright.
- Have your feet shoulder-width apart.
- Keep your legs slightly bent throughout this exercise.
- Push your hips backwards as you hinge forwards at the hips.
- Hinge as low as you can keep a neutral pelvis and spine.
- Aim to feel a pulling sensation in the upper hamstring region.
- Return to the upright position.
- Perform 10 repetitions.
- Progression:
- Hold onto an appropriate amount of weight with both hands.
15. Romanian Dead Lift (Single Leg)
Instructions:
- Place your feet in a staggered position.
- (The leg at the front will be targeted.)
- Bend the front knee slightly.
- Shift most of your body weight onto the front leg.
- Keep a neutral spine and pelvis throughout this exercise.
- Push your hips backwards as you hinge forwards from the hips.
- Aim to feel a pulling sensation in the back of the hip.
- Perform 20 repetitions.
- Repeat on the other side.
- Progression:
- Hold onto an appropriate amount of weight.
16. Bulgarian Split squat
Instructions:
- Sit on the edge of a bench.
- Straighten both legs in front of you.
- The position of the heels dictates the approximate distance that you will stand from the bench.
- Stand up facing away from the bench.
- Hold onto something for balance.
- Place one foot on top of the bench.
- Hinge forwards at the hips so that your torso is leaning forwards.
- Shift your body weight into the front leg.
- Push through your heel of the front leg.
- Lower your body as low as possible.
- Aim to feel a pulling sensation in the back of the hip.
- Perform 10-20 repetitions.
- Repeat on the other side.
- Progression:
- Hold onto an appropriate amount of weight.
Conclusion
Try out the exercises suggested on this blog post to strengthen the Hamstring muscle group.
Focus on the exercises that give you the best results.
What to do next
1. Any questions?… (Leave me a comment down below.)
2. Come join me on the Facebook page. Let’s keep in touch!
3. Start doing the exercises!
Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.
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