Best Hamstring Exercises for Dynamic and Powerful Legs

Introduction to the Hamstring Group and Its Anatomy

Hey there, fitness enthusiasts! In this article, we’re diving into the world of hamstring exercises to help you build dynamic and powerful legs. Before we get started, let’s take a moment to understand the hamstring group – its anatomy, function, and action.

The hamstrings are arguably the most important muscle group in your legs when it comes to function and strength. They play a key role in driving movements like squats and deadlifts. The hamstrings consist of three components: the biceps femoris, semitendinosus, and semimembranosus. These muscles originate from the ischial tuberosity and attach below the knee, allowing them to extend the hips and flex the knees.

Training the Hamstrings with Hips Fixed as Knee Flexors

Exercise 1: Fully Lengthened Position Hamstring Exercise

The first category of exercises focuses on training the hamstrings with fixed hips and knee flexion. This exercise targets the hamstrings at the fully lengthened position, maximizing their development. To perform this exercise:

1. Maintain a posterior pelvic tilt and draw your belly button in to avoid compensations.
2. Push against the pad and lift the weight relatively fast.
3. Hold for one or two seconds at the top, then slowly lower and hold for one or two seconds at the bottom.
4. Challenge yourself at the fully lengthened position to maximize gains.

Exercise 2: Hips Not Externally Stabilized Hamstring Exercise

This exercise also focuses on the hamstrings as knee flexors but adds an emphasis on the eccentric portion. You won’t have external hip stabilization, so controlling the hips becomes crucial for eccentric control. Here’s how to do it:

1. Control your hips in an unstable position as you slowly lower your feet.
2. Allow eccentric control to prevail to facilitate hamstring development.

Training the Hamstrings with Knees Fixed as Hip Extensors

Exercise 1: Modified RDL with Toes Elevated

In this category, we fix the knees and train the hamstrings as hip extensors. One of my favorite exercises is the modified Romanian deadlift (RDL) with toes elevated. To perform this exercise:

1. Prop your toes on a 1-2 inch platform and keep the knee angle the same throughout.
2. Keep the dumbbells away from your body, feeling the stretch in your hamstrings more.
3. Lower the weights slowly, pause for two seconds at the bottom, then come up.

Exercise 2: Alternative Style Good Morning

The good morning exercise is another effective way to train the hamstrings. This alternative style of good morning is more accessible and user-friendly. Here’s how you do it:

1. Grab a dumbbell or any heavy object you have access to.
2. Take a wider stance and point your toes outward or inward.
3. Keep your knees fixed and focus on hip movement.
4. Feel the contraction in your hamstrings as you bend forward with a neutral back.

Training the Hamstrings as Both Hip Extensors and Knee Flexors Simultaneously

Exercise: Razor Hamstring Curl

Let’s move on to the most advanced and challenging category – exercises that train the hamstrings as both hip extensors and knee flexors simultaneously. One such exercise is the razor hamstring curl. Here’s how to do it:

1. Maintain a fixed hip angle throughout the entire range of motion.
2. Slightly lower your body until your forehead or chin touches the floor.
3. Push yourself up with your hands if needed for assistance.

Remeber, if you want to maximize your gains in deadlifts and squats and develop a well-rounded lower body physique, it’s crucial to target different parts of the hamstrings effectively. By incorporating a combination of these exercises, your hamstrings will develop fully from both an aesthetic and strength standpoint.

Conclusion and Acknowledgements

Thank you for joining us on this journey to discover the best hamstring exercises for dynamic and powerful legs. We hope you’ve learned valuable insights from Dr. Steffi Cohen.

To dive deeper into hamstring training, check out the article on our website. Don’t forget to follow Dr. Steffi Cohen on Instagram at @SteffiCohen and visit Hybrid Performance Method at hybridperformancemethod.com.