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11 Hamstring Exercises You Can Do at Home + Sample Workout (2024)

FAQs

What is the number one hamstring exercise? ›

First up: The deadlift. One of the biggest and most respected gym exercises, the conventional deadlift is a compound movement that allows a serious amount of weight, and volume to go through your hamstrings, glutes, and back.

Read On ›

Is 2 exercises enough for hamstrings? ›

To ensure balanced development, do 3-to-6 hamstring exercises each week. If you're new to weightlifting or not looking to focus on hamstring development, doing 3 exercises is usually sufficient. For those looking to prioritize hamstring growth, doing 4-to-6 hamstring exercises will yield better results.

How can I replicate my hamstring curls at home? ›

Keeping your legs together, place a small towel under your feet. Flex your feet so only your heels are on the towel. Lift your hips and slide your feet toward your buttocks until they are right under your knees. Slowly extend your legs, using your heels to slide the towel.

Does walking strengthen the hamstrings? ›

Along with its many health benefits, walking also exercises several different muscles. The primary muscles used in walking include the quadriceps and hamstrings, the calf muscles and the hip adductors.

Get More Info Here ›

What exercise has the most hamstring activation? ›

In this case, three exercises demonstrated significantly higher activation levels than the prone leg curl: stability ball hamstring curls, reverse hip raises and glute-ham raises without equipment.

Learn More Now ›

How to build massive hamstrings? ›

Here are some tips to help you build bigger hamstrings: Incorporate compound exercises: Compound exercises such as deadlifts, Romanian deadlifts, sumo deadlifts, and squats engage the hamstrings along with other lower body muscles. These exercises provide a solid foundation for hamstring development.

Find Out More ›

Can I just do leg curls for hamstrings? ›

Lying leg curls (also known in the short form, leg curls) is an isolation exercise that targets the back of the leg: the hamstrings and calf muscles. It can be performed in a variety of positions and makes an excellent addition to most any lower body strength training workout.

Learn More Now ›

What is the best reps for hamstrings? ›

Now, since you're working your glutes and erector spinae when you're working your hip extensors, you'll use more than 8 reps (generally speaking) for your good mornings, stiff deads, etc. So, good rule of thumb: Less than 8 reps on hamstring curls; more than 8 reps on everything else.

Keep Reading ›

How to train hamstrings at home? ›

Lie face-up on the floor with your feet on the ground, knees bent, and your entire back on the floor. With your arms on the floor beside you, push your feet through the floor and raise your hips off the ground. Keep extending your hips until lockout and feel this in your hips and hamstrings, not the lower back.

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What's better than leg curls? ›

11 best leg curl alternatives

Single-leg deadlift. Share on Pinterest. ...
Donkey kick. Share on Pinterest. ...
Nordic curl. Share on Pinterest. ...
Single-leg hip extension. How to do it: ...
Stiff-legged deadlift. Share on Pinterest. ...
Kettlebell swing. Share on Pinterest. ...
Stability ball hamstring curl. Share on Pinterest. ...
Lying dumbbell leg curl.

More items...

Aug 17, 2021

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Do squats work hamstrings? ›

Squats activate your hamstrings at roughly 50% of the rate of stiff-legged deadlifts and hamstring curls. So if you're asking what muscles do squats work, you'd be advised to remember it's mainly the quads, as the hamstrings are utilised relatively ineffectively.

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How to train hamstrings with dumbbells? ›

HOW TO DO IT: Stand on one foot holding dumbbells in each hand. Bend forward from the waist, lowering the weights as your non-supporting leg lifts behind you. Squeeze your glutes and contract your hamstrings to return to the starting position. Complete the reps on one side before switching sides.

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How do you hit your hamstrings without a machine? ›

Lie in a prone position, hugging a bench with legs extended, squeezing the dumbbell between the feet. Squeeze your glutes so your lower back doesn't go into extension. Contract the hamstrings and curl your legs to a 90-degree angle until you feel a contraction in your hamstrings. Slowly lower back and reset and repeat.

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11 Hamstring Exercises You Can Do at Home + Sample Workout (2024)

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What is the number one hamstring exercise? ›

Do squats work hamstrings? ›

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