How to Build Strong Hamstrings With Free Weights

Everyone knows how to use the hamstring curl machine at the gym: lie face down, hook your heels under the pad, and bend your legs until the pad hits the back of your legs. But how many times do we actually use our hamstrings in this manner in daily life? My guess is none. Instead, try training your hamstrings with free weights in order to get a more functional workout. The following five exercises are a great way to start.

Difficulty:

Moderately Easy

Instructions

1. Do deadlifts. This exercise is a fantastic way to both strengthen and stretch the hamstrings. However, if you have a weak lower back it may not be the exercise for you. Because the form for deadlifts is quite complicated, go to ExRx for a demonstration of how to perform them correctly (see Resources below).

2. Do single-leg deadlifts. Don't be fooled by the name--this exercise is actually quite different from a regular deadlift. If you've ever done yoga, a single leg deadlift is very similar to "toppling tree" or "airplane pose." Standing on the right leg, keep the knee soft and your core engaged. Hold a dumbbell in your left hand, keep your right hand on your right hip. Keep both hips facing forward and extend your left leg out behind you, maintaining a straight line from your left ankle to your left shoulder. Lower your chest down towards the ground as your left comes up in the back. Slowly come back up to standing. Do 12 to 15 reps and then repeat on the other leg.

3. Do step-ups. This is a basic exercise that most people assume is strictly for quads. If the step is high enough and you keep the weight in the heel of the foot that steps up first, it becomes a great hamstring strengthener as well. Holding dumbbells at your sides, step up onto a stair or platform at least 12-inches high (or as high as you prefer) with your right foot, then bring the left foot up. Step down with the right foot first as well. Do 12 to 15 reps on the right foot, then switch and repeat. Remember to keep the weight in the heel of the foot that's stepping up first.

4. Do supine hamstring curls with a stability ball. This is a great one for hip strength and stability as well. Lying on your back, extend your legs straight and put your heels on top of a stability ball. Raise your hips off the floor as high as possible, then pull the ball in towards your glutes. Keep your hips up as you push your legs out straight again. Focus on pulling with your hamstrings and not your calves. Do 15 to 20 repetitions and then rest. Repeat as desired.

5. Do isometric hamstring lifts off of the floor. Lying on your back, place your left foot flat on the floor, right leg out straight. Push your left heel firmly into the ground, raising your right leg and your hips up as far as possible. Hold this position for 20 to 30 seconds, then switch legs. Repeat as desired.