17 Highly effective Hamstring Workout routines For Girls

The decrease half of your physique incorporates a few of your largest muscular tissues together with your glutes, hamstrings and quads. Strengthening these giant decrease physique muscular tissues is nice to your general bodily well being, efficiency and stability.

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When these muscular tissues are robust, it’s not solely your exercises that get simpler, however all of your day by day actions, too. All good causes to by no means skip leg day!

Whereas glute energy and glute activation could also be a well-liked focus space for a lot of girls, hamstring energy is equally as necessary and may generally be ignored.

Proceed studying to discover ways to carry out a few of the most precious hamstring workout routines you should use to develop decrease physique energy at residence and within the fitness center.

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The place are your hamstrings?
At-home hamstring workout routines
Hamstring workout routines for the fitness center

The place are your hamstring muscular tissues?

Your hamstrings are a posterior muscle group (posterior that means the again facet), positioned in the back of your thigh. They’re made up of three muscular tissues: the semitendinosus, semimembranosus and biceps femoris. These muscle teams work collectively in necessary actions together with extending your hips, tilting your pelvis and bending your knees.

Why must you train your hamstrings?

Wholesome hamstrings needs to be robust but additionally versatile — in case your muscle fibres can simply lengthen and contract, there may be much less danger of muscle tears and soreness. By strengthening this muscle space, it’s possible you’ll assist enhance your posture, mobility and efficiency, whereas decreasing your danger of damage.

If you happen to’re a runner, hamstring strengthening workout routines may assist to enhance your pace and working stride.

Growing robust hamstrings is necessary in the case of your general health — robust but versatile hamstrings may help enhance your capacity to maneuver with correct muscle and joint perform, which implies you’re much less prone to depend on different small muscle teams whenever you’re in movement.

This over-reliance can contribute to accidents or muscle tightness and will make it exhausting to progress by your exercises and construct energy.

How do you strengthen your hamstrings?

As with every muscle growth, the important thing to constructing hamstring energy is progressive overload.

To be able to progress, your physique must be pressured to adapt to a stress above what it has beforehand skilled. This implies step by step growing the bodily calls for in your physique over time. To achieve energy, dimension and endurance, you will have to step by step raise heavier weights, or raise the identical weights however for extra reps.

The aim is to continuously problem your physique with further stress in order that it’s pressured to adapt and develop, fairly than hitting a exercise plateau.

Hamstring workout routines you possibly can do at residence

As one of many bigger muscle teams in your physique, your hamstrings will reply nicely to understanding with heavier weights. However that does not imply you possibly can’t give your hamstrings a tricky exercise at residence utilizing minimal gear or simply your body weight.

Strive these leg workout routines to strengthen your hamstring muscular tissues at residence.

Good mornings

This hip-hinging train primarily targets the hamstrings, however advantages the glutes and decrease again muscular tissues as nicely. All you want is a barbell or perhaps a picket broomstick!

With a bar resting throughout each shoulders, stand together with your ft hip-width aside. Draw your shoulder blades down and again to push your chest out barely. That is your beginning place.
Inhale. Bend your knees barely and with out altering the angle of your knees, hinge ahead out of your hips. Be certain that you preserve a proud chest and that your head is in keeping with your backbone. It is best to really feel stress in your hamstrings (again of your legs).
Exhale. Push by your heels and use your glutes and hamstrings to increase your hips to return to the beginning place.

Purpose to finish 3 units of 10-12 repetitions.

Glute bridge

This bridge train is often used for glute activation and energy, nevertheless it’s additionally actually helpful for strengthening your hamstrings. You’ll be able to add further weight or simply use your body weight – making it a straightforward train to carry out wherever.

Begin by mendacity flat in your again on a yoga mat. Bend your knees and place your ft firmly on the mat, hip-width aside together with your backbone in a impartial place. Enable your arms to relaxation by your sides on the mat. That is your beginning place.
As you exhale, press your heels into the mat, activate (squeeze) your glutes and lift your pelvis off the ground till your physique varieties one straight line from chin to knee, resting in your shoulders.
Inhale. Decrease your pelvis to return to the beginning place. Repeat for the desired variety of repetitions.

Study extra: Bridge Workout routines: Advantages, How To Do It & Variations

Kettlebell swing

Performing a kettlebell swing appropriately is all concerning the hips, and the hamstring muscular tissues will see many of the advantages! If you happen to don’t have a kettlebell, you may additionally use a dumbbell.

Holding a kettlebell instantly in entrance of your physique, stand together with your ft barely additional than shoulder-width aside. Inhale. Whereas sustaining a slight bend in your knees, tilt forwards out of your hips and permit the kettlebell to softly swing backwards between your legs. That is your beginning place.
As you exhale, use your glutes and hamstrings to increase your legs and hips to swing the kettlebell forwards and upwards to shoulder peak.
Inhale. Bend your knees and tilt ahead out of your hips to decrease the kettlebell and return to the beginning place. Repeat for the desired variety of repetitions, making certain your glutes and hamstrings energy the motion and you aren’t lifting the kettlebell together with your arms and shoulders. You additionally need to be sure you are bending primarily on the hip, fairly than your knees. It ought to really feel very totally different to a squat!

Stiff-legged deadlift (with dumbbells)

Whereas deadlifts are arguably top-of-the-line workout routines to incorporate in your decrease physique exercise routine, this stiff-legged variation lets you focus extra in your hamstrings. All you want is a pair of dumbbells.

Holding a dumbbell in every hand with an overhand grip (palms dealing with in direction of your physique) in entrance of your legs, stand together with your ft barely additional than shoulder-width aside. Draw your shoulder blades down and again to push your chest out barely. That is your beginning place.
Inhale. Bending from the hips solely, permit the dumbbells to run alongside the size of your thighs and midway down your shins, making certain you preserve a proud chest and your head stays in keeping with your backbone. It is best to really feel stress in your hamstrings (again of your legs).
As you attain midway down your shins, exhale. Push by your heels and use your glutes and hamstrings to increase your knees and hips to return to the beginning place. Make sure the dumbbells stay very near your legs. Repeat for the desired variety of repetitions.

Romanian kettlebell deadlift

Much like the stiff-legged deadlift, this kettlebell variation of the train lets you focus in your hamstrings.

Holding a kettlebell with each arms in an overhand grip (palms dealing with in direction of your physique) in entrance of your legs, stand together with your ft barely additional than shoulder-width aside. Draw your shoulder blades down and again to push your chest out barely. That is your beginning place.
Inhale. Bending from the hips solely, permit the kettlebell to run alongside the size of your thighs and midway down your shins, making certain that you just preserve a proud chest and that your head is in keeping with your backbone. It is best to really feel stress in your hamstrings (again of your legs).
As you attain midway down your shins, exhale. Push by your heels and use your glutes and hamstrings to increase your knees and hips to return to the beginning place, with the kettlebell remaining very near your legs. Repeat for the desired variety of repetitions.

Single-leg deadlift

This deadlift variation is surprisingly tough! The additional stability and stability wanted for the train is what makes it difficult, so you possibly can both do it with a lightweight dumbbell or kettlebell or your body weight.

Maintain a weight together with your left hand in a impartial grip (palm dealing with inward) and place your proper hand in your hip, together with your ft shoulder-width aside. That is your beginning place.
Inhale. Bend your left knee barely and with out altering the angle of your left knee, hinge ahead out of your hips till your torso is parallel to the ground, extending your proper leg behind you. On the identical time, prolong your left arm and the dumbbell in direction of the ground. Preserve your hips stage, preserve a proud chest and hold your head in keeping with your backbone. It is best to really feel stress in your left hamstring (again of your leg).
Exhale. Push by your left heel and use your glute and hamstrings to increase your hips to return to the beginning place. Full half of the desired repetitions on the identical facet earlier than finishing the remaining repetitions on the opposite facet.

Hamstring curl (fitball)

This train is just not as straightforward because it appears and also you’ll undoubtedly really feel the burn in your hamstrings and glutes! You’ll be able to carry out this train on a ball or together with your heels resting in TRX handles (suspension trainers).

Begin by mendacity flat in your again on a yoga mat together with your ft elevated on a fitball. Enable your arms to relaxation by your sides on the mat.
Inhale. Utilizing your glutes and hamstrings, gently increase your hips off the ground till you might be resting in your higher again and your physique varieties one straight line from head to toe. That is your beginning place.
As you exhale, bend your knees to carry your ft in in direction of your glutes whereas retaining your ft collectively and hips elevated off the mat. This motion will trigger the fitball to roll in in direction of you.
Inhale. Prolong your knees to return to the beginning place, retaining your hips elevated the complete time. This motion will trigger the fitball to roll away from you.

Purpose to finish 3 units of 10-12 repetitions.

Bulgarian cut up squat

The Bulgarian cut up squat is a compound train that requires stability and in addition works your quads (the muscular tissues on the entrance of your thighs). It may take a short time to seek out the precise foot placement, however that is an efficient decrease physique train when you do.

Be at liberty to begin together with your body weight as you discover your stability and confidence, after which progress to including weights like dumbbells.

With a bench or chair positioned behind you and a dumbbell in every hand, stand together with your ft shoulder-width aside. Fastidiously place your proper foot behind you with the ball of your foot resting on prime of the bench. Shuffle your left foot ahead, if wanted, till you are feeling balanced. Your entrance standing leg needs to be about half a metre in entrance of the bench.
Preserve your arms by your sides to carry the dumbbells in a impartial grip (palms dealing with inwards). That is your beginning place.
Inhale. Bend each knees to roughly 90 levels, with out letting your entrance knee journey in entrance of your toes.
Exhale and push by the heel of your left foot and toe of your proper foot to increase each legs and return to the beginning place.

Purpose to finish 10-12 repetitions on one facet, earlier than finishing the remaining repetitions on the opposite facet. Repeat this for a complete of three units.

Single leg glute bridge

This variation of the glute bridge provides an additional problem and assessments your stability with out including any weights.

Lie flat in your again on a yoga mat. Bend your left knee and place your foot firmly on the mat, extending your proper leg instantly in entrance of you or to the ceiling, retaining your backbone in a impartial place together with your arms resting by your sides on the mat. That is your beginning place.
Inhale. Exhale. Press your left heel into the mat, activate your glutes and lift your pelvis off the ground till your physique varieties one straight line from chin to knee, resting in your shoulders.
Inhale. Decrease your pelvis to return to the beginning place. Full half of the desired repetitions on the identical facet earlier than finishing the remaining repetitions on the opposite facet.

Single leg field squat

Do this single leg squat utilizing your body weight or enhance the problem by holding a plate, dumbbell or kettlebell all through the motion.

Place a bench horizontally behind you. Holding an optionally available weight plate with each arms in opposition to your chest, stand together with your ft hip-width aside earlier than lifting your left foot so that you’re balancing in your proper leg. That is your beginning place.
Inhale. Maintaining your left leg prolonged, bend at your hips and proper knee, retaining your knee in keeping with your toes. Proceed bending your knee till you’ll be able to frivolously sit on the bench behind you, together with your again remaining between a 45- to 90-degree angle to your hips.
Exhale. Push by the heel of your proper foot and prolong your leg to return to the beginning place. Full half of the desired variety of repetitions on the identical facet, earlier than finishing the remaining repetitions on the opposite facet.

Hamstring workout routines to do on the fitness center

The next gym-based workout routines are a few of the strongest hamstring strengthening workout routines you are able to do. Attempt to incorporate these into your decrease or full physique days with a concentrate on good type. Bear in mind, it’s extremely really helpful that you just carry out a warm-up earlier than any weights session!

These workout routines would require a superb vary of fitness center gear, however the further resistance they supply will assist you see extra progress. Simply bear in mind, in an effort to see and really feel outcomes it is advisable to constantly and repeatedly work this space, with the proper type.

Typical deadlift

The standard deadlift is the OG posterior chain train. As a strong compound train, your entire physique will profit from performing deadlifts.

Maintain a barbell in entrance of your legs with each arms in an overhand grip (palms dealing with in direction of your physique) together with your ft shoulder-width aside. Draw your shoulder blades down and again to push your chest out barely. That is your beginning place.
Inhale. Bend your knees barely and with out altering the angle of your knees, hinge forwards out of your hips and permit the barbell to run alongside the size of your thighs and midway down your shins. Make sure you preserve a proud chest and hold your head in keeping with your backbone. It is best to really feel stress in your hamstrings.
As you attain midway down your shins, exhale. Push by your heels and, utilizing your glutes and hamstrings, prolong your knees and hips to return to the beginning place. Be certain that the barbell stays near your legs.

Purpose to finish 3 units of 10-12 repetitions.

Hamstring curl (leg curl machine)

No leg day on the fitness center is full with out a few units on the leg curl machine! Be sure you have the machine arrange nicely and comfortably earlier than you start.

Start mendacity in a susceptible place (face down) on the leg curl machine. Place your legs beneath the round leg pad in order that your legs are straight and the pad is resting between your calf and your ankle. Place each arms on the handles. That is your beginning place.
As you exhale, hold your torso as nonetheless as attainable and bend your knees to tug your heels in direction of your glutes and produce the round pad up. It is best to really feel stress in your hamstrings.
Inhale. Slowly prolong your knees to return to the beginning place.

Purpose to finish 3 units of 10-12 repetitions.

Seated leg curl

If the machine isn’t accessible for susceptible leg curls, utilizing the seated leg curl machine is one other nice approach to strengthen your hamstrings.

Start in a seated place on the leg curl machine together with your again pressed firmly into the again pad. Place your legs on the round leg pad so the pad is resting between your calf and your ankle. Modify the place of the lap pad so it’s resting on prime of your thighs. Place each arms on the handles. That is your beginning place.
As you exhale, hold your torso as nonetheless as attainable and bend your knees and push the round pad all the way down to carry your heels in direction of your glutes. It is best to really feel stress in your hamstrings (on the underside of your legs).
Inhale. Slowly prolong your knees to return to the beginning place. Repeat for the desired variety of repetitions.

Cable hip extension

Higher physique workout routines like lat-pulldowns, tricep pushdowns and cable flies are normally among the many hottest cable machine workout routines, however the cable hip extension reveals simply how helpful it may be for working your hamstrings, too.

Join the rope attachment and set the cable pulley on the backside of the pole. Flip to face away from the cable pulley. Standing one step away together with your ft barely additional than shoulder-width aside, retaining one foot on both facet of the cable pulley. Place each arms on the rope with a impartial grip (palms dealing with inwards) and discover a impartial standing place, holding the rope instantly in entrance of your physique with arms prolonged. That is your beginning place.
Inhale. Whereas sustaining a slight bend in your knees, hinge ahead out of your hips till your torso is parallel to the ground.
As soon as your torso is parallel with the ground, exhale, push by your heels and use your glutes and hamstrings to increase your hips to return to the beginning place. Preserve your arms prolonged and relaxed. Repeat for the desired variety of repetitions.

Sumo deadlift

A small change in your stance could make an enormous distinction to your deadlift. Do this variation of a traditional deadlift in your subsequent leg day.

Holding a barbell or kettlebell with an overhand grip (palms dealing with in direction of your physique) in entrance of your legs, stand together with your ft additional than hip-width aside and your ft pointing barely outwards. That is your beginning place.
Inhale. Bending from the hips solely, permit the barbell to run alongside the size of your thighs. As soon as the barbell reaches your knees, bend your knees and permit it to run midway down the size of your shins, retaining your chest proud and your head in keeping with your backbone.
As you attain midway down your shins, exhale, push by your heels and use your glutes and hamstrings to increase your knees and hips to return to the beginning place. Be certain that the barbell stays near your legs.

Purpose to finish 3 units of 10-12 repetitions.

Barbell glute bridge

What is the easiest approach to take your glute bridge to the subsequent stage? Add further weight with a barbell.

Begin by mendacity flat in your again on a yoga mat. Bend your knees and place your ft firmly on the mat, hip-width aside together with your backbone in a impartial place. Lay a barbell throughout your hip bones, holding it with an overhand grip (palms dealing with in direction of your physique). That is your beginning place.
As you exhale, press your heels into the mat, activate your glutes and lift your pelvis off the ground till your physique varieties one straight line from chin to knee, resting in your shoulders.
Inhale. Decrease your pelvis to return to the beginning place. Repeat for the desired variety of repetitions.

Barbell hip thrust

This glute and hamstring barbell train could look just like a glute bridge, nevertheless it makes use of a bench. Each have a spot in a superb decrease physique program! Like deadlifts, that is an train the place you may take pleasure in seeing the burden you possibly can raise enhance over time.

Start seated on the bottom, with a bench positioned horizontally behind you, and your knees bent. Lay a barbell throughout your hips, holding it with each arms on both facet of your hips. Relying on the burden of your barbell, it’s possible you’ll need to place a barbell pad or towel across the bar to extend consolation. Together with your knees bent and ft firmly planted on the ground, lean again onto the bench in order that it’s gently urgent into your higher again. That is your beginning place.
As you exhale, maintain onto the barbell, press your heels into the mat and squeeze your glutes to boost your hips off the ground till your physique varieties one straight line from chin to knee, resting your shoulders on the bench and retaining your head in keeping with your backbone.
Inhale and decrease your hips to return to the beginning place, however with out resting your glutes on the mat. Repeat for the desired variety of repetitions.

Strengthen your legs with hamstring workout routines

Whether or not you like to exercise at residence or take pleasure in a difficult leg day utilizing fitness center gear, together with a spread of hamstring workout routines in your exercises is necessary for growing energy and stability.

Now you already know a few of the finest hamstring workout routines, you possibly can put them into observe! Bear in mind, the easiest way to realize outcomes together with your health is consistency. Be affected person and keep targeted in your journey.

Many hamstring workout routines additionally contain your glutes, so it’s a good suggestion to incorporate some glute and hamstring stretches after your exercises for one of the best outcomes and restoration!

17 Highly effective Hamstring Workout routines For Girls