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Why You Need to Incorporate Hamstring Exercises Into Your Daily Workout

Do you remember the last time you paid your hamstrings the attention they needed? Walking, running, and bending are all daily tasks that depend on these strong muscles found in the rear of your thighs. Sadly, many people choose other exercises like squats or bicep curls over hamstring workouts. Ignoring these muscles could cause imbalances, lower athletic ability, and perhaps injury.

So, in this post, we’ll focus only on the neglected hamstrings. Let’s explore why hamstring exercises should be a mainstay of your workout routine and the best hamstring exercises to get you started!

Why Does Hamstring Exercise Matter?

The stability and strength of the lower body depend on the hamstrings. Strong hamstrings not only improve your athletic performance but also help avoid injuries—especially to the knees and lower back. They give power for explosive movements like sprinting and jumping and balance the work of the quadriceps, and muscles at the front of your legs.  

Weak or tight hamstrings can cause poor posture, lower back discomfort, and reduced performance in daily tasks as well as sports. Including focused hamstring strengthening exercises in your fitness routine is a favor you can do yourself.

Benefits of Strong Hamstrings

Here are some ways having strong hamstrings can benefit you:

  • Strong hamstrings help increase general power, better running speed, and leaping ability. 
  • By strengthening your hamstrings, you may help reduce back strain and make common injuries, including ACL tears, less likely. 
  • By supporting the pelvis and lower spine, well-conditioned hamstrings aid in preserving correct posture and balance.  
  • Frequent hamstring stretches and exercises help increase your range of motion by improving flexibility and therefore lowering stiffness.  

The Best Hamstring Exercises for Your Routine

Correctly targeting the hamstrings calls for a combination of stretches, bodyweight exercises, and resistance training. These are some of the greatest moves you can include in your everyday exercises.

1. Romanian Deadlifts 

Targeting the hamstrings and glutes and developing general lower body strength, Romanian deadlifts are one of the best dumbbell hamstring exercises.  

How to:

  1. Start with your feet hip-width apart and hold a dumbbell in each hand, palms facing your thighs.
  2. Maintaining a small bend in your knees, straighten your back.  
  3. Hinge at the hips, dropping the dumbbells floorward.  
  4. Squeeze your glutes and drive your hips forward to go back to the beginning posture.
  5. Perform 3 sets of 10-12 reps.  

Romanian deadlifts are quite good for developing the hamstrings as they offer a strong stretch and contraction for them. They concentrate more on the posterior chain than conventional deadlifts, therefore sparing the lower back from undue pressure.

2. Hamstring Curls

Hamstring curls isolate the back of your thighs and are excellent for building strength.

How to:

  1. If you use a resistance band, wrap it around your ankles after fastening it to a strong anchor.  
  2. Face down on a mat.  
  3. Keeping your core active, bend your knees and draw your heels toward your glutes.  
  4. Slowly return to the beginning position.  

Targeting the muscle directly, hamstring curls isolate it for the best strength development. They are fantastic for preventing injuries and assisting in increasing endurance.

3. Single-Leg Deadlifts

This workout increases the hamstrings and glutes while challenging your balance.  

How to:

  1. Perform using a dumbbell in your right hand.  
  2. Lean forward at the hips using your left foot to shift your weight, therefore extending your right leg behind you.  
  3. Maintaining your back flat, lower the dumbbell toward the floor.  
  4. Revert to your starting point.  

Besides working the hamstrings, single-leg deadlifts target stabilizing muscles. They strengthen coordination and balance. Keep your center tight to stay in balance. Work three sets of eight repetitions per leg.

4. Glute Bridge with Hamstring Curl 

For most engagement, this action combines a hamstring curl with a glute bridge.  

How to:

  1. Start with lying on your back, feet on a stability ball.  
  2. Raise your hips into a bridge form.  
  3. While bending your knees, roll the ball toward your glutes.  
  4. Reverse the ball back out and drop your hips.  
  5. For a constant strain on the hamstrings, keep your hips up all through the action.

This drill works the core and glutes in addition to the hamstrings. This is a complete lower-body exercise that enhances stability. 

5. Nordic Hamstring Curls 

Though they need strength and control, Nordic curls are among the best workouts for developing the hamstrings.  

How to:

  1. Kneel on a cushioned surface, feet locked under a strong object or held by a partner.  
  2. Keeping your back straight, gently lower your body forward.  
  3. Push back to reach the starting point.  

Specifically for injury prevention and explosive power, this exercise increases eccentric strength in the hamstrings. 

Stretching for Hamstring Flexibility

Apart from regular exercises, maintaining healthy, flexible hamstrings depends on stretching.

1. Standing Hamstring Stretch

This basic stretch releases tightened hamstrings.  

How to:

  1. Standing with your feet hip-width apart, perform:  
  2. Extend your right leg forward with toes pointed forward and a heel on the ground.  
  3. Hinge at the hips then stretch toward your right foot.  
  4. Spend 20 to 30 seconds holding then flip sides.  

This lengthens the hamstrings, releasing tension and increasing flexibility.

2. Seated Forward Fold 

This stretch targets the lower back and hamstrings.  

How to:

  1. Sit on the floor with your legs stretched straight ahead of you.  
  2. Hinge at the hips then reach for your toes.  
  3. Spend thirty seconds holding the stretch.  

Perfect for recovery days, seated forward folds help the lower back and hamstrings relax their tension.

Tips for Incorporating Hamstring Exercises Into Your Routine

Including hamstring exercises in your routine doesn’t have to be complicated, but doing it the right way ensures maximum benefits. Here are some tips to get you started.

  • Always warm up before working on your hamstrings to avoid injury. Stretches like leg swings are great for building muscles.  
  • Getting the most out of hamstring workouts and minimizing strain depends on the correct posture and technique.  
  • Combine different workouts to target the hamstrings from several directions.  
  • Stretching your hamstrings in your cool-down will help increase flexibility and ease muscular tightness.

Summing It All Up

A balanced, injury-free workout routine depends mostly on strong, flexible hamstrings. Including stretches and hamstring exercises in your regular workouts can help you improve your posture, increase your athletic performance, and lower your chance of injury. 

Ready to use strong, flexible hamstrings to release your greatest potential? Go to Iron Orr Fitness right now and book a free consultation. Our professional trainers and customized workout routines are meant to change your path of fitness!