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What Are The Best Hamstring Exercises To Build Up Your Legs?

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Our Summary And Answer:

 

The best hamstring exercises are lying leg curls, stiff leg deadlifts, glute/ham raises, and barbell Romanian deadlifts. The reason why these are the best hamstring exercises is that they work to develop your hamstrings while also strengthening your glutes, hips, and lower back. These exercises are great for sculpting your legs while toning them at the same time!

 

Today, I will be talking about the best hamstring exercises that you can do to build up your legs. Hamstrings are crucial for leg workouts because they allow you to move forward, backward, and rotate.

 

Without them, we would not be able to walk or run! The hamstring muscle is made of three different muscles: the semitendinosus, semimembranosus, and biceps femoris.

 

These three separate muscles make one more significant hamstring muscle covering part of your thigh’s back down into your lower leg. In addition, the hamstrings work with other large muscles in our body, such as the quadriceps (thigh), gluteal muscles (butt), and calves, which are all responsible for the extension of the legs.

 

In this article, I will be talking about the exercises that you can do to work out the hamstring muscles. Also, some of the benefits you can get from doing these exercises regularly!

 

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What Are The Hamstrings?

The hamstring muscles are a group of three muscles that are located on the back of your thigh. The three separate muscles are called semitendinosus, semimembranosus, and biceps femoris. These three different muscles make one larger hamstring muscle that covers part of your thigh’s back down into your lower leg.

 

The hamstrings are used for both knee flexion and hip extension. Knee flexion is when you bend your knees, which happens when you do any squat, lunge, or leg curl exercises. Hip extension is the opposite of the above, meaning it occurs when you straighten out your legs. This action can be seen when doing hamstring exercises such as Romanian deadlifts and stiff leg deadlifts.

 

Best Hamstring Exercises: Grow Your Hamstrings with These Exercises

Now that you know what the hamstrings are and how they work, here is a list of the best hamstring exercises you can do to build up your legs.

 

#1 - Romanian Deadlifts

This exercise is one of my favorite hamstring exercises because it works out all three components of the hamstrings. You also target your glutes, lower back, and inner thighs.

 

To perform this exercise, you hold a barbell in front of your waist using an overhand grip with your hands shoulder-width apart. While keeping your back flat, lower your torso by pushing your hips back and bending your knees. Continue lowering the barbell to just below your knees without allowing it to touch them. Next, straighten out your legs by squeezing your glutes while moving back up.

 

You can use a weight of about 50-70 pounds if you are a beginner. If you are more advanced or want to add resistance, use about 100-120 pounds.

 

#2 - Lying Leg Curls

This exercise is excellent for hamstring development because it specifically targets the hamstrings, which we want when doing leg workouts! You can do this exercise using a weight machine or resistance bands.

 

To perform this exercise, sit on the leg curl machine and grab the handles with your feet turned out to be around forty-five degrees. Keep your back flat and pull your heels toward you as far as possible. Make sure not to let your feet come loose from the footplate! Pause in this position for three seconds, then drop back to the starting position. Make sure that your feet stay turned out throughout the entire movement!

 

You can do this exercise using both resistance bands and weights with a weight machine. If you are beginning, I recommend using resistance bands until you get stronger. For beginners, start by doing three sets of 10 repetitions.

 

#3 - Stiff Leg Deadlifts

This exercise is another of my favorite hamstring exercises because it’s easy to do, and you can feel it! You should try this exercise if you want to sculpt the backsides of your legs.

 

You will start by holding a barbell using an overhand grip, with your feet about shoulder-width apart. Keep your back flat and lower the bar by bending your knees until you feel it in your hamstrings. Do not let the weight touch the ground or go past where you can safely handle it! Keeping your legs straight, raise the importance of starting position by squeezing your glutes together. Repeat.

 

You can perform this exercise using a weight of about 50-70 pounds if you are a beginner. If you are more advanced or want to add resistance, use about 80-100 pounds.

 

#4 - Glute/Ham Raises

This exercise is excellent for targeting the hamstrings while also working out your glutes! You can do this exercise using weight or resistance bands. To perform it, you will need an exercise bench with support to put your feet under.

 

To start, lie on your back on the bench with your legs straight and pointing up toward the ceiling. First, make sure that your feet are under something sturdy to keep them in place! Next, hold a plate or dumbbell over your chest and keep your hips at about a ninety-degree angle.

 

Lower your upper body by bending your knees without allowing them to touch the ground. Pause when you feel it in your hamstrings, then raise it back to the starting position by straightening out your legs and squeezing them together in the glutes.

 

Benefits of Doing Hamstring Exercises

Now that you know the top hamstring exercises to sculpt your legs, here are some benefits that you will receive from doing these exercises regularly!

 

#1 - Save Your Knees

The hamstrings play an essential role in keeping your knees healthy and strong! The muscles help support them by acting as stabilizers. This means they prevent the knee joint from moving in unwanted directions.

 

If you want to prevent yourself from getting injured, then this is something that you will want to do!

 

#2 - Help You Run Faster

Running faster is something that many people want to do but simply can’t because they’re not strong enough! One of the main things that prevent people from running faster is weak hamstrings.

 

If you want to run fast and compete in distance races, you need to strengthen your hamstrings. There isn’t a single better exercise to do this than the ones that were listed above!

 

#3 - Keep Your Body More Rigid

The stronger and more rigid your body is, the more fat you will burn while doing cardio! If you want to lose weight by burning more calories, then you need to strengthen your hamstrings. The stronger they are, the more calories you will burn while doing things like walking or running!

 

#4 - More Strength And Power For Athletes

As I mentioned before, the stronger your hamstrings are, the more fat you will burn during cardio. This means that if you have strong hamstrings, you will run faster and harder without burning as many calories!

 

For athletes, this is a huge benefit because you can perform better when you have stronger hamstrings. You will be able to run faster, jump higher, lift more weight, and hold positions for more extended periods. This means that if you are an athlete trying to improve your game, then strengthening your hamstrings will help you reach your goals!

 

#5 - Better Overall Body Health And Performance

You might have thought that the only reason to strengthen your hamstrings is for aesthetics, but you were wrong! Instead, there are a lot of benefits to improving the hamstrings that will help you lose weight and perform better athletically and improve other aspects of your health.

 

When you have strong hamstrings, it will help you stay active throughout your whole day. It’s easier to get moving when the muscles are strong! Strong hamstrings also have other benefits to improve your overall health, including reducing joint pain and increasing balance!

 

#6 - Improve Your Posture And Bone Density

Your hamstrings are crucial not only for your performance but also for your posture! When the hamstrings are weak, it can cause you to hunch over and develop bad habits that can result in problems like scoliosis.

 

When you strengthen the hamstrings, it will allow them to do their job and improve your posture. This will also help you develop stronger bones as the muscles support your skeleton!

 

#7 - Keep Your Body Young And Healthy

Our bodies begin to show signs of age and weaken over time, especially with the muscles! The hamstrings are no exception; as we get older, they will become weaker and more likely to get injured.

 

Strengthening the hamstrings can help you stay young and healthy! It can also help you maintain a proper height as you get older, so if you want to stay tall and avoid back problems caused by hunching over, then strengthening the hamstrings will help!

 

#8 - Perform Better In A Variety Of Exercises

Strengthening your hamstrings is extremely important for improving the performance of all types of exercises. If you want to do cardio, weight training, or any other exercise more efficiently and with better results, then you need strong hamstrings! In addition, this can be one of the most critical factors in preventing injuries, as it protects you from pulls and strains.

 

So as you can see, strengthening your hamstrings is not only great for improving your performance athletically but also has several other significant benefits that go beyond aesthetics. It’s essential to age that even if you don’t care about improving your strength, taking care of your body and health should always be taken seriously!

 

Eat The Right Foods: Nutrition is Key For Muscle Growth!

To build muscles and get the body you want, you must eat enough proteins and carbohydrates. You also need to make sure that your diet is low in fat and sugar. This will give your body the energy it needs to repair itself while building muscles. Also, be sure that you drink at least 6 – 8 glasses of water per day.

 

When your body is hydrated, it will support the muscles you are working on with your exercises. Drinking enough water can also give you more energy to get through workout sessions and make the recovery process that much quicker. The recovery process is essential for muscle building because that’s when your muscles grow!

 

During sleep, the body is working to repair any damage that has been done. This means that if you are working out and not getting enough rest, your muscles won’t grow properly because they will be repairing themselves instead of growing.

 

As you can see from the above information, eating right and drinking plenty of water is vital for muscle growth! You can also maximize your muscle growth by getting a balanced amount of sleep and spending time on recovery after workouts.

 

Let’s go over some foods you should eat to get the best results from your workouts!

 

#1 - Fish

Fish is excellent muscle-building food! It’s loaded with protein and contains omega-three fatty acids, which are essential for the body. Fish will recharge your muscles and give you all of the nutrients that you need to grow strong. If you’re going to eat fish, then try to have at least one serving per day!

 

#2 - Lean Beef

Lean beef is full of protein and muscle-building nutrients too! It’s also full of creatine, which your muscles need for energy. You can cook it in a variety of ways, such as roasting, grilling, and baking. If you like to eat beef, make sure that you have at least one serving of lean beef per day.

 

#3 - Oats

Oatmeal is a good breakfast meal if you’re trying to get bigger muscles from your workouts! It contains vital nutrients that your body needs for energy, and these nutrients will help you get through the challenging parts of your workouts. This means that your muscles will be able to recover faster and more effectively.

 

#4 - Eggs

Eggs are a good source of protein and can be consumed in several ways, such as boiling, scrambling, and baking them. If you like eggs, try to eat at least two per day to get enough protein for muscle growth!

 

#5 - Greek Yogurt

Greek Yogurt is loaded with protein and contains probiotics, which are healthy bacteria for your digestive system. These nutrients will help your muscles recover faster so that you can workout with more intensity in the gym.

 

#6 - Grapefruit

Grapefruits are loaded with vitamin C, and they contain lycopene, which is an antioxidant. Both of these nutrients will help you recover faster so that your muscles can build up properly. This will make it easier to get big muscles!

 

#7 - Vegetables

Vegetables are a super-healthy food to consume as part of your muscle-building diet! They contain antioxidants that will help you recover from workouts so that you can build muscles. In addition, vitamins and minerals from vegetables have been shown to increase energy levels during workouts, so those will also come in handy for building those muscles up!

 

Frequently Asked Questions

What is the best exercise for hamstrings?

There are many different kinds of exercises that you can do for your hamstrings, but the most popular is the Romanian deadlift. If you’re new to working out, it’s best to start with simple hamstring exercises like seated and standing leg curl.

 

What are 3 Exercises that strengthen the hamstrings?

The Romanian deadlift, the stiff-leg deadlift, and the Romanian dumbbell deadlift are all excellent exercises that you can do to work your hamstring muscles. If you want to get muscle growth as fast as possible, try having two leg workouts per week.

 

Are lunges good for hamstrings?

Lunges are great for both your hamstrings and your quads (front of thighs), so they’re worth trying if you want to grow strong muscles!

 

Final Thoughts

If you’re looking to build bigger hamstrings, then there’s no question that it will take some hard work and dedication! Be sure to stay consistent with your workouts and remember to eat the right foods. If you do this, then your chances of finding success are very high!

 

We hope that you’ve learned the best hamstring exercises to build big muscles from this article. You can let us know if you have any questions or comments below!

 

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