Hamstrings are regarded as the most important group of muscles for athletes. Nevertheless, they are often overlooked. Bodybuilders are often guilty of concentrating on their upper bodies and leaving out the hamstrings. Hamstrings are a group of muscles that help with hip extension, low back health, jumping and sprinting. If you've neglected your hamstring muscles, here are a few hamstring exercises to get you started

Great Hamstring Exercises to Try


Clean Deadlift

How It Helps:

This is a variation of the conventional deadlift. It places more tension on the hamstrings instead of the lower back and is great for the posterior chain.

How to Do:

  • Initiate the lift by pushing against the floor with your legs. Slightly shift your weight back towards your heels as the bar separates from the floor. Make sure to maintain the angle of your back until the bar is at mid-thigh level. At this point, your shoulders should be slightly in front of the bar.

  • Extend your knees and hips until you're standing up straight with the bar at arm's length. Keep your abs, glutes and quads tight. Make sure to keep your body slightly slanted back to ensure more pressure is put on the heels than on the balls of your feet. Return the weight back to starting position slowly.

Watch the following video to learn how to do clean grip deadlifts:


Eccentric Glute Hamstring Raises

How It Helps:

Many sprinters injure their hamstrings when trying to stop due to weakness in the muscle. These hamstring exercises focus on the eccentric strength of the muscles hence dealing with this common problem.

How to Do:

  • Take up a tall kneeling position and secure your heels under something that's immovable.

  • Contract the hamstring muscles without bending forward at the waist, the dig in your heels and let your body descend towards the floor.

  • You should land on the floor in the push up position. Now use your hands to get back to the starting position. And repeat.

Know how to do eccentric glut hamstring raises from


Box Squats

How It Helps:

Box squats are very good hamstring exercises. When properly executed, they are more effective than regular squats.

How to Do:

  • Do the squats using a padded box measuring 18x13x13 inches. This allows you to start off training at a higher height then lowering it to 15inches (use padding) then 13 inches.

  • Place the bar lower on your back to increase the contact area with the bar and to keep the center of gravity low.

  • Keep your lower back arched all through the workout to prevent injury.

Watch the following video to learn how to do box squats and what to avoid when doing this exercise:


Plate Drags

How It Helps:

This is a very simple hamstring exercise where you only need a few free weights. You need no other equipment.

How to Do:

Lie on your back and hold onto something firm. Extend your legs and place the heel on your shoe in the center of a weight plate. Drag this plate towards your center by bending your knee. Extend the leg to return the plate to the starting position. Repeat.

Watch the following video to know how to do plate drags:


Swiss Ball Butt

How It Helps:

This is one of the most popular hamstring exercises for women. They not only tone your hamstrings, but also give you a perky butt.

How to Do:

  • Lie face down and place your feet on a swiss ball. Make sure your back is slightly arched by raising your hips. This is the starting position.

  • Bend your knee such that they’re at 90 degrees. This will make the ball roll with your feet. Do not bend at the hips while doing this.

  • Hold for a second then roll back to the initial position.

  • Repeat.


Hamstring Mega Blaster

How It Helps:

This is probably one of the best hamstring exercises. It is very hard but is good for building the strength of your hamstrings.

How to Do:

  • Lie down with one leg raised in the air and roll a swiss ball towards you. Make sure it’s as close as possible.

  • Squeeze the hamstring muscle. You can use your arms to help with balance.

  • Release the swiss ball to the starting position gradually.


Tipover Tuck Hamstring Stretch

How It Helps:

This is a great workout routine for loosening your tight shoulders and toning your hamstrings.

How to Do:

  • With your feet hip-width apart, stand with your hands interlaced behind your back. Keep your legs straight and bend at the hips. Tuck your chin and bring your hands over your head.

  • Relax the muscles at the back of your neck making sure the stretch is not too intense. If you feel overwhelmed, release your hands and place them on the back of your thighs. Soften your knees. Hold for about 30 minutes and roll up to a standing position.


Please Log In or add your name and email to post the comment.