The lower body consists of several large muscle groups including the quadriceps, glutes, hamstrings, and calves. These muscle groups work together as one to execute movement through activities of daily living and exercise.

Leg day should consist of many different hamstring exercises, such as the seated leg curl, stiff leg deadlift, or kettlebell swing. 

We know the hamstrings are responsible for knee flexion, but they also aid in hip flexion as well. These muscles reduce the strain on the joints of the lower body and back as well as aid in balance.

Bigger, stronger hamstrings are vital for injury prevention. Weak hamstrings are all too common and most of the time a squat, lunge, leg press, or hack squat is not enough to build those babies up.

The following exercises can help prevent injury and promote muscle growth.

The deadlift and its many variations help prevent injury and stimulates the hamstrings. Conventional, sumo, and stiff leg deadlifts all have their bonuses but what sets them apart from the basic squat is the added load to the hamstrings.

Leg Curls are a good way to isolate the hamstring muscle group. If your quads take over for the majority of your leg movements, leg curls would be ideal to start your workout with. 

One of our more popular hamstring exercises is the glute-ham raise. This is a great exercise for the entire posterior chain and highly activates the hamstrings. This can be done on a machine or the floor without weight.

Tips for growing your hamstrings.

Still incorporate compound exercises: Deadlifts of all kinds, Romanian deadlifts, sumo deadlifts, and squats engage the hamstrings along with other lower body muscles. These exercises provide a solid foundation for hamstring development.

Isolate with hamstring exercises: Include exercises that specifically target the hamstrings, such as hamstring curls, glute-ham raises, or cable pull-throughs.

Focus on the negative: The eccentric (lowering) phase of an exercise places greater stress on the muscle fibers, than the concentric phase. This leads to muscle damage and growth. Control the lowering phase of your hamstring exercises to maximize strength and growth.

Maintain good flexibility and mobility: Incorporate stretching exercises like forward bends, seated hamstring stretches, and splits.

Building bigger hamstrings takes time and consistency. Be patient, stay dedicated to your training, and track progress to make necessary adjustments along the way.

Need help starting or making adjustments?!? That's where I come in. Feel free to ask any and all questions!