Incredible Hamstring Exercises
Hamstrings are one of the most important muscles for the efficiency and strength of the lower body. Thus, it’s very important to add exercises that target hamstring muscles into your workout plan. For this, there are several lower body exercises ranging from beginner to expert levels. So if you’re a beginner, you need to start with the basic workouts that build and strengthen your hamstrings. Thus, here is a list of the 7 best hamstring exercises for beginners, along with the steps. But before checking them, let’s know some important details about these lower body muscles.
Hamstrings & Their Importance
Hamstrings are the muscles that lie in the back of the thighs, in-between hips & knees. These muscles play a major role in most of the physical activities that involve lower body activities. In other words, these muscles help in the extension of the hips and bending of the knees. Thus, hamstring muscles facilitate physical activities like walking, running, stair-climbing, squatting, and many more similar tasks. Being the primarily involved muscle, it’s highly prone to injury during intense physical activities. For instance, you might keep hearing about a football player being unfit to play because of a hamstring injury.
Best Hamstrings Exercises For Beginners
If you want to prevent hamstrings from injury while strengthening them, you must start with beginner workouts. Thus, here is a list of the top hamstring beginner exercises that you must start with.
Glute Bridge
Target Muscles – Hamstrings, Abs, Glutes, Lower Back
Glute Bridge is an amazing workout to tone and strengthen the middle-body. Apart from shaping and fortifying the hamstrings, it also helps to improve body posture, balance, speed, and jumping ability. Furthermore, it’s very effective for alleviating back pain and knee pain. Also, it works on the core and abdominal region of your body.
How To Do The Glute Bridge Exercise?
- Lie down on the floor facing the ceiling and bend your knees to bring both feet towards your hips.
- Now extend your arms straight and place your palms on the floor near your heels.
- After that, press your arms and feet into the floor to lift your butt off the floor.
- Stop when your torso, abdomen, thighs, and knees are in one line. Thus, you need to balance your body on your shoulders and lower-legs bent at 90°.
- Hold this position for a few seconds and then, slowly lower your body down.
- Repeat these steps 15-20 times per set.
Donkey Kicks
Muscles Worked – Hamstrings, Glutes, Core, Shoulders
Donkey Kicks are one of the most efficient traditional exercises to build stronger hamstring muscles. This exercise is known to improve the overall stability of the body by working on several body muscles. Furthermore, it helps to enhance the body posture, while protecting against back injuries.
How To Do The Donkey Kicks Exercise?
- Get down on the floor on all fours, i.e. bent knees and extended arms.
- After that, kick your right leg back in the air while maintaining a 90° angle between thigh and knee.
- Without losing balance, kick your leg as high as possible for maximum effect.
- Lower down the right leg to the initial position and repeat the same steps 15-20 times per set.
- Then, switch legs and do the same steps again.
Marching Glute Bridge
Target Muscles – Hamstrings, Glutes, Abs, Lower Back
Marching Glute Bridge is a variation of the standard glute bridge exercise. This amazing exercise helps to alleviate the pain in the back and knees. Furthermore, it helps to improve stability, mobility, and flexibility. Also, it’s an excellent exercise to strengthen your hamstrings and core area.
How To Do The Marching Glute Exercise?
- Lie down on the floor while facing towards the ceiling. Now bend your knees to bring both your feet close to your buttocks.
- Place both your palms on the floor near your buttocks and place both your feet flat on the floor.
- Now, press your hands and feet into the floor to lift your buttocks off the floor.
- Stop when your knees, hips, back, and shoulders are in a completely straight line. Thus, you’ll be balancing your body on your shoulders and lower legs.
- After that, lift your right leg in the air while keeping the knee bent. Hold for a second and then return it to the initial position.
- Repeat these steps 15-20 times per set.
Hip Thrusts
Target Muscles – Hamstrings, Quadriceps, Glutes, Core, Hips