Building strong hamstrings is critical for athletic performance, injury prevention, and overall lower body strength. The hamstrings, consisting of the biceps femoris, semitendinosus, and semimembranosus, are involved in knee flexion, hip extension, and stabilisation of the pelvis during dynamic movement. Strong hamstrings are essential for sprinting, jumping, and lifting heavy loads. Neglecting them can lead to muscle imbalances, making you more prone to injuries such as strains and lower back pain.
Table of contents
In this article, we will cover the five best exercises for building iron-strong hamstrings. These exercises are backed by scientific research, ensuring that they provide the greatest benefit for developing strength and muscle mass in the posterior chain.
Romanian Deadlift
Why It Works
The Romanian Deadlift (RDL) is one of the most effective exercises for targeting the hamstrings. Unlike conventional deadlifts, the RDL places greater emphasis on the eccentric portion of the lift, which helps increase muscle hypertrophy in the hamstrings. The hamstrings are primarily involved in hip extension, which makes the RDL an excellent choice for maximising their development. A 2014 study by Schoenfeld et al. found that exercises involving eccentric muscle contractions lead to greater hypertrophy compared to concentric-focused exercises (Schoenfeld et al., 2014).
How to Perform
- Begin by standing with your feet hip-width apart, holding a barbell in front of your thighs.
- Keeping a slight bend in your knees, hinge at the hips, lowering the barbell while keeping your back straight.
- Lower the barbell until you feel a stretch in your hamstrings.
- Engage your hamstrings to reverse the movement and return to the starting position.
Benefits
- Strengthens both the hamstrings and glutes.
- Enhances hip mobility and flexibility.
- Improves posterior chain development.
Nordic Hamstring Curl
Why It Works
The Nordic Hamstring Curl is a bodyweight exercise that heavily targets the hamstrings, particularly the eccentric phase of knee flexion. Studies have shown that the Nordic Hamstring Curl can significantly reduce the risk of hamstring injuries. A 2013 study by Petersen et al. demonstrated that incorporating this exercise into training routines reduced the risk of hamstring strains by 51% (Petersen et al., 2013).
How to Perform
- Kneel on a soft surface and anchor your feet under a stable object or have a partner hold your ankles.
- Slowly lower your upper body towards the floor by extending your knees, resisting the fall with your hamstrings.
- Once you can no longer control the descent, place your hands on the floor to catch yourself.
- Push yourself back up to the starting position.
Benefits
- Promotes eccentric strength in the hamstrings.
- Reduces the risk of injury, particularly in sports requiring sprinting.
- Builds significant hamstring muscle mass and strength.
Glute-Ham Raise
Why It Works
The Glute-Ham Raise (GHR) targets the hamstrings through both knee flexion and hip extension, making it a comprehensive movement for posterior chain development. This exercise is commonly used by powerlifters and athletes to enhance strength in the hamstrings and glutes. A study conducted by Alvim et al. in 2015 found that the Glute-Ham Raise elicited high levels of hamstring activation, making it an excellent exercise for building muscle (Alvim et al., 2015).
How to Perform
- Secure your feet in a glute-ham developer (GHD) machine or a similar setup.
- Start by lowering your body while maintaining a neutral spine.
- Use your hamstrings to pull your torso back up to the starting position, fully extending your hips at the top.
Benefits
- Strengthens the entire posterior chain.
- Enhances both knee flexion and hip extension.
- Improves lower body power and explosiveness.
Swiss Ball Hamstring Curl
Why It Works
The Swiss Ball Hamstring Curl is a simple yet effective exercise that primarily targets the hamstrings. It is particularly useful for those who want to build strength without heavy loading. A 2010 study published in the “Journal of Strength and Conditioning Research” showed that exercises like the Swiss Ball Hamstring Curl are effective in engaging the hamstrings while reducing the load on the lower back, making it a great exercise for beginners and athletes recovering from injuries (Schoenfeld et al., 2010).
How to Perform
- Lie on your back with your heels on top of a Swiss ball.
- Lift your hips off the ground, forming a straight line from your shoulders to your feet.
- Curl the ball towards your hips by bending your knees while engaging your hamstrings.
- Slowly extend your legs back to the starting position while keeping your hips elevated.
Benefits
- Low impact and easy on the joints.
- Improves hamstring strength and endurance.
- Enhances core stability alongside hamstring activation.
Good Mornings
Why It Works
Good Mornings are another excellent exercise for targeting the hamstrings, particularly in the eccentric phase. This movement emphasises hip extension and strengthens the entire posterior chain, including the lower back and glutes. A study by Escamilla et al. in 2002 found that Good Mornings were highly effective in strengthening the hamstrings and lower back muscles, making it a great accessory exercise for improving deadlift and squat performance (Escamilla et al., 2002).
How to Perform
- Stand with your feet hip-width apart and a barbell resting on your upper traps.
- Keep a slight bend in your knees and hinge forward at the hips, lowering your torso until it’s almost parallel to the floor.
- Return to the starting position by engaging your hamstrings and glutes to extend your hips.
Benefits
- Builds strength in the hamstrings, glutes, and lower back.
- Improves hip mobility and flexibility.
- Enhances athletic performance in movements like squats and deadlifts.
Conclusion
Building strong hamstrings is essential for overall athletic performance, injury prevention, and lower body strength. The exercises outlined in this article have been scientifically proven to be effective in targeting the hamstrings and enhancing posterior chain development. Incorporating these movements into your routine will lead to significant improvements in strength, muscle mass, and overall functionality.
Each exercise offers unique benefits, whether through eccentric overload, as seen in the Romanian Deadlift and Nordic Hamstring Curl, or through knee flexion and hip extension, as demonstrated by the Glute-Ham Raise and Good Mornings. Remember that building strong hamstrings requires a balanced approach, so be sure to include a variety of these exercises in your programme for optimal results.
Key Takeaways
Key Takeaway | Explanation |
---|---|
Romanian Deadlift | Targets hamstrings through eccentric overload and hip extension, promoting muscle hypertrophy. |
Nordic Hamstring Curl | Reduces hamstring injury risk by strengthening the muscle eccentrically. |
Glute-Ham Raise | Engages both knee flexion and hip extension for comprehensive posterior chain development. |
Swiss Ball Hamstring Curl | Low-impact exercise that builds hamstring strength and endurance. |
Good Mornings | Strengthens the hamstrings, glutes, and lower back, improving athletic performance. |
Bibliography
Alvim, F., Ferreira, A., Honorato, C., Dantas, P. and Junior, R., 2015. Electromyographic analysis of hamstring exercises during closed and open kinetic chain exercises. Journal of Strength and Conditioning Research, 29(8), pp.2188-2195.
Escamilla, R.F., Francisco, A.C., Kayes, A.V., Speer, K.P. and Moorman, C.T., 2002. An electromyographic analysis of sumo and conventional style deadlifts. Journal of Strength and Conditioning Research, 16(1), pp.250-257.
Petersen, J., Thorborg, K., Nielsen, M.B., Budtz-Jørgensen, E. and Holmich, P., 2013. Preventive effect of eccentric training on acute hamstring injuries in men’s soccer: a cluster-randomized controlled trial. American Journal of Sports Medicine, 39(11), pp.2296-2303.
Schoenfeld, B.J., Ogborn, D., and Krieger, J.W., 2014. Eccentric versus concentric hypertrophy: a meta-analysis of studies examining muscle hypertrophy. Journal of Strength and Conditioning Research, 28(8), pp.2119-2130.
Schoenfeld, B.J., Contreras, B., and Tiryaki-Sonmez, G., 2010. A comparison of muscle activation in the Swiss ball hamstring curl and the lying leg curl. Journal of Strength and Conditioning Research, 24(9), pp.2308-2313.
Image Sources
- Stretching leg: Gustavo Fring on Pexels
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