How to Strengthen Hamstrings
Hamstrings are often ignored, but are nonetheless a significant part of the leg. By controlling the bending of the leg, or contracting of it, the hamstring's strength is crucial to the strength of the entire lower body, as well as the ability to properly work other muscles. Having strong hamstrings makes it not only possible for you to work the other muscles in your legs to their full potential, but strong hamstrings also help provide the foundation for your lower body strength. When it comes to walking, running, climbing or simply picking things up, you'll be thankful for your stronger hamstrings.
Instructions
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How to Strengthen Hamstrings
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Design a plan. If your workouts are scheduled and planned, find a place for the hamstrings to be mixed in. Many people work their entire legs in the same day, including the quadriceps and calves, but some prefer to split them up. How you schedule your workouts is an individual decision, but be sure to include your hamstrings in any plan.
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Stretch your muscles properly. The hamstrings can be a very delicate muscle, so proper stretching is essential. Reaching down and touching your toes will stretch the hamstrings. Don't bounce when stretching; instead, hold your position for a count of 10-15 seconds.
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The primary function of the hamstring is to contract the leg, bending the knee from the straight-leg position. Many of the exercises normally associated with the quadriceps will also work your hamstrings, particularly on the negative portion of the movement. Keeping a well balanced workout is essential to the full development of all muscle groups.
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For strength, start with the stiff-legged dead lift. This motion is simple, yet challenging, and probably the best overall strength exercise for the hamstrings.To perform this exercise, load a barbell with a modest amount of weight (start with about half of what you squat) on the floor. Keeping your legs straight but not completely locked, lift the weight off the floor and bring yourself to an upright position. Return the weight to the floor to complete one repetition.This exercise can be done standing on a small platform to create a greater range of motion.It is important to maintain good form throughout this exercise, particularly keeping a straight back. When doing any type of dead lift, it is important to never allow your back to become rounded.
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In addition to dead lifts, hamstring curls are a good exercise for targeting your hamstrings. This exercise is performed on a hamstring curl machine at your gym. It is the machine where you lay face down and curl your heels upward towards your hamstrings.This exercise is one of the only isolation exercises for the hamstrings. It's not as good for strength as a stiff-legged dead lift, but is good for the overall fitness level of the hamstrings.Use a lower weight when starting hamstring curls and work your way up until you find a weight that you can complete 6-10 repetitions with before reaching failure. You should never lift more than 50% of the weight you can lift with a quadricep extension on a hamstring curl machine.
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Continue to work the rest of your legs. The hamstrings can be strengthened with the above exercises, but will strengthen much better as part of a complete leg workout. Whether you do them on the same day or not, including squats in your leg workout is essential to strengthening the hamstrings.In addition to squats, performing other quadriceps exercises like lunges and leg presses can also help to strengthen the hamstrings.
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Tips & Warnings
Never sacrifice perfect form for more weight.
