Hamstring strengthening exercises are one of the best ways to strengthen and condition your lower back and leg muscles. These exercises also help your hamstrings recover after an injury, so you can return to regular exercise quickly and safely. There are plenty of different hamstring strengthening exercises you can do, depending on what kind of workout you want, how much time you have, and what equipment you have available. The following exercises are some of the best hamstring strengthening exercises, based on the criteria above. The link to each exercise will take you to detailed instructions on how to perform that exercise, including key pointers on technique and safety.

Lying leg curl

The lying leg curl is a great exercise for targeting the hamstrings. Plus, it can be done at home with just a few pieces of equipment. To do the lying leg curl, start by lying on your back with your feet flat on the ground and your knees bent. Then, raise one leg off the ground and curl it towards your butt, keeping your foot flexed throughout the movement. Return to the starting position and repeat with the other leg. Perform two sets of eight repetitions. As you become stronger, work up to three sets of 12 repetitions.

Glute bridge

The glute bridge is a great exercise for strengthening the hamstrings while also reducing pain in the lower back and legs. This move is simple to do at home with no equipment needed. Start by lying flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Drive your heels into the ground, and lift your hips and butt off the ground, extending your hips until your thighs and torso are in line with each other. Squeeze your glutes at the top of the move for one second before slowly lowering back down to the starting position. Do three sets of 10-12 reps two or three times per week. Move on to more challenging hamstring exercises once you can complete 12 reps of this movement easily.
Adjusting the angle will work different muscles in your leg and help you avoid boredom with this workout. Place an exercise ball between your knees to perform the exercise from an incline. Start with an incline that’s about 20 degrees and then increase the incline as you get stronger (keep it under 45 degrees). Keeping both hands on the floor next to your chest, bend your knees so that they are aligned over the ball, driving through your heels and lifting your hips up towards the ceiling so that they are inline with each other. Hold for one second before slowly returning to start position. Perform three sets of 10-12 reps twice a week as part of a total body routine.

Hyperextension machine

The hyperextension machine is a great way to target your hamstrings. You can start by adjusting the machine so that your knees are at a 90-degree angle. From there, slowly lower your body until your thighs are parallel with the ground. Make sure to keep your back straight and breathe throughout the exercise. You can increase the difficulty of the exercise by holding a weight in your hands or by wearing ankle weights. If you want to take it one step further, you can try it while kneeling on an incline bench.

Bodyweight hip thrust

The first exercise is the bodyweight hip thrust. This can be done at home with no equipment needed, which makes it perfect for those who are just starting out. Plus, it’s a great way to strengthen your hamstrings without putting too much strain on your lower back. To do the bodyweight hip thrust, start by lying on your back with your feet flat on the ground and your knees bent. Then, drive your heels into the ground and lift your hips off the ground, keeping your glutes and core engaged. Hold this position for two seconds before lowering back down to the starting position. Repeat for 10-12 reps.

And remember, don’t overdo it – if you’re feeling any pain in your lower back or hamstring area, take a break and give yourself some time to heal. If you continue to experience pain in these areas even after resting for several days, then consult a medical professional about the best course of action for you.

Romanian deadlift

 

The Romanian deadlift is a hamstring-strengthening exercise that also works your glutes and lower back. To do it, stand with your feet hip-width apart and hold a barbell in front of your thighs with an overhand grip. Bend your knees slightly and hinge forward at your hips, keeping your back flat. Lower the barbell toward the floor, stopping when it reaches mid-shin level. Reverse the motion to return to the starting position. You can make this move easier by using a lighter weight or raising your toes off the ground so you’re on your tiptoes during the lowering phase.

Single leg squat

The single leg squat is a great exercise for targeting the hamstrings. You’ll start by standing on one leg, then lowering your body down into a squat position. Be sure to keep your knee over your ankle, and don’t let your knee cave in. You should feel a stretch in your hamstring as you lower down. To make this exercise more challenging, hold a weight in your hand or place a weight plate on your back. Perform 3 sets of 15 reps per side.

Supine bridge with lateral raise

Start by lying flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Place a resistance band around both ankles. Slowly raise your hips off the ground, contracting your glutes and hamstrings until your thighs and torso are in line with each other—be sure to keep your core engaged throughout. From this position, raise your right leg out to the side, keeping tension on the band, and hold for two counts. Return to starting position and repeat on the other side. That’s one rep. Complete three sets of 12 to 15 reps on each sid