Hamstring Workout - Hamstring Strengthening Exercises

Hamstring exercises are:

• Barbell Lunges
• Dumbbell Lunges
• Lying Leg Curls
• Barbell Deadlifts
• Seated Leg Curls
• Smith Machine Stiff Leg Deadlifts
• Standing Leg Curls
• Barbell Stiff Leg Deadlifts
• Exercise Ball Curls
• Elastic Band Kickbacks
• One Legged Cable Kickbacks
• One Leg Lying Curls
• One Leg Seated Curls

Hamstring Strengthening Exercises - Barbell Lunges
Place a barbell behind the neck rested on the shoulders. Stride the left foot forward and bend both the feet. The left foot must be flat on the floor and the right knee must touch the floor. Move the left foot to the initial position. Repeat the procedure by reversing the feet.

Dumbbell Lunges
Hold one dumbbell in each hand so that the fingers are pointed towards the body. Stride the left foot forward and bend both the feet. The left foot must be flat on the floor, but the right knee must not touch the floor. Move the left foot to the initial position. Repeat the procedure by reversing the feet.

Lying Leg Curls
Lie on the stomach on a hamstring machine. Curl the weight upward as if both the heels touch the butt. Straighten the legs. Repeat this motion in a slow and controlled manner. This is also called as "hamstring curls".

Barbell Deadlifts
Place the barbell on the floor near the feet. Squat down and hold the barbell using an overhand grip. The grip has to be just more than the shoulder width. Lift the barbell, stand straight so that the barbell is at mid-thigh level. Again squat down and place the barbell on the floor.

Seated Leg Curls
Sit on a hamstring machine. Move both the legs downwards as if the heels are trying to touch the hamstrings. The weight must be completely lowered to the ground. Bring the legs to the initial straight position.

Smith Machine Stiff Leg Deadlifts
Use the Smith Machine to hold the barbell using both hands. Use an overhand grip almost shoulder width apart. The barbell must be held hanging down in front of the body. Bend in the waist and keeping the legs as straight as possible to lower the barbell to the floor. Then, focus on the buttocks and hamstrings to pull the barbell upwards. It is crucial to have the back straight and rigid throughout the exercise.

Standing Leg Curls
Stand on the standing leg curl machine. Keeping the right leg straight, bend the left leg so that the weight is curled upwards. Try to touch the left heel to the buttocks. Straighten the left leg. Repeat the left leg till fatigue is felt. Now, keeping the left leg straight, lift the weight using the right leg.

Barbell Stiff Leg Deadlifts
Hold a barbell using both hands using an overhand grip nearly shoulder width apart. The barbell should hang down in front of the body. Bend in the waist and knees and lower the barbell to the floor. Then, lift the barbell to the initial position. During this exercise, the back must be kept straight and rigid so that the legs and buttocks do the entire work.

Exercise Ball Curls
Lie with the back on a mat on the floor. Place both the heels on the front upper edge of a large exercise ball. Now, the lower back will be lifted from the floor and the upper back as well as back of the shoulders will be rested on the floor. In a slow and controlled manner, move the heels towards the body by bending at the knees. The exercise ball will be rolled underneath the feet. The exercise ball should move by 6 to 12 inches. Extend the legs so that the initial position is reached.

Elastic Band Kickbacks
Use an elastic exercise band. Keep the right leg straight. Kick the left heel smoothly backwards by one foot. Hold the left leg at the hindmost position for a count of one. Move the left leg to the initial position. Both the legs must be straight throughout the exercise. Repeat the procedure after reversing the legs.

One Legged Cable Kickbacks
Connect a small hand attachment to the lower section of a pulley machine. Place left foot through the handle opening of the small hand attachment. This attachment will get wrapped around the left ankle. The right leg must be kept straight. Kick the left heel backward in a smooth manner upto one foot. Hold the leg at the hindmost position for a count of one. Then, bring the left leg to the initial position. Repeat the same procedure for the right leg. Both the legs must be straight throughout the exercise.

One Leg Lying Curls
Lie on the stomach on the hamstring machine. Use only one leg to curl the weight upwards. The heel must try to touch the buttocks. Return to the initial position in a slow and controlled manner. Repeat the procedure using the other leg.

One Leg Seated Curls
Sit on the hamstring machine. The right leg has to be kept straight forward. The left leg has to be moved downwards as if the heel is touching the hamstrings. Return the left leg to the initial position. Repeat the movement with the left leg.

In all the above hamstring workout, perform as many repetitions as possible. Also, ask the trainer at the gym regarding how to position yourself on various machines.