30 Best Hamstring Exercises of All Time

How to do it:

1. Lie down along with your again, palms, and ft flat on the ground, knees bent.
2. Press your ft into the bottom as you increase each hips up towards the ceiling.
3. “At the top of the movement, squeeze your glutes together to ensure you don’t arch or drop your low back,” Ibrahim says.
4. Hold on the prime for a two-second depend, then decrease and repeat.

How to do it:

1. Lie down along with your again, palms, and ft flat on the ground, knees bent.
2. Bring one leg off the ground. Keep the knee bent and flex your toes towards your head or lengthen out (proven).
3. Hold this place as you press your working leg’s foot into the bottom and lift your hips towards the ceiling.
4. Keep your again straight and interact your glutes on the prime of the motion to forestall your low again from sagging.
5. Hold on the prime for a two-second depend, then decrease and repeat.
6. Complete all reps for one facet, then repeat on the opposite.

How to do it:

1. Sit perpendicular to a flat bench along with your higher again and shoulders in opposition to the sting. Hold heavy dumbbells on the creases of both hip or place a bar with or with out weight throughout your hips.
2. Place your ft flat on the ground, sitting your hips low.
3. Drive each ft into the bottom as you press hips up towards the ceiling.
4. At the highest of the motion, squeeze your glutes and maintain for 2 seconds. Lower, and repeat.

How to do it:

1. Prop your higher again and shoulders on a bench, to start.
2. Place your ft flat on the ground, sitting your hips low.
3. Lift one leg, bending your knee and flexing your toes towards your head.
4. Drive your anchor foot into the bottom as you press each hips up towards the ceiling.
5. At the highest of the motion, squeeze your glutes and maintain for 2 seconds.
6. Lower, and repeat all reps on one facet, then change.
7. Use simply your body weight, or add weight for a higher problem.

How to do it:

1. Position a Swiss ball in entrance of your ft.
2. Lie down along with your again and palms flat on the ground.
3. Place your heels on prime of the ball, then press your hips and glutes off the ground.
4. Keep your again straight and abs engaged.
5. Dig your heels into the ball as you curl it towards your glutes.
6. Reverse the movement, and press the Swiss ball away out of your glutes to the start place.

How to do it:

1. Position a Swiss ball in entrance of your ft.
2. Lie down along with your again and palms flat on the ground.
3. Place your heels on prime of the ball, then elevate one leg straight within the air (or bent with toes flexed towards your head).
4. Press your hips and glutes off the ground.
5. Keep your again straight and abs engaged.
6. Dig your working heel into the ball as you curl it towards your glutes.
7. Reverse the movement, and press the Swiss ball away out of your glutes to the start place.

How to do it:

1. Set up a resistance band or cable pulley at ankle height.
2. Straddle the cable/band between your legs, and face away from the column.
3. Grab the top and stroll away from the anchor level till you are feeling some resistance.
4. While preserving your arms straight and core engaged, bend over on the hips and permit the pulley system to drive the rope and your hips again towards the column.
5. Pause on the backside, and squeeze your glutes collectively for a robust lockout, Ibrahim says.
6. Hinge, then drive your self again to the highest place.

How to do it:

1. Place a kettlebell immediately beneath you, between your ft.
2. Position your legs hip-width aside with toes dealing with ahead.
3. “If you need to go slightly wider than hip-width apart and/or point your toes slightly out to the sides, that’s alright,” Ibrahim says.
4. “While keeping your core engaged to avoid arching at your lower back, drive your hips back into a hip hinge.”
5. Grab all sides of the kettlebell’s deal with.
6. Stand up tall, and squeeze your glutes on the prime.
7. Slowly decrease the kettlebell all the way down to your shins, then repeat.

How to do it:

1. Stand up tall with one dumbbell in every hand, palms dealing with you.
2. Engage your abs, and hinge your hips again as you slowly decrease the dumbbells towards the center of your shins.
3. Stand again up, then squeeze your glutes on the prime.

How to do it:

1. Grip a barbell at shoulder-width.
2. Engage your abs to brace your decrease again as you elevate the bar.
3. Now, whereas standing, hinge your hips again.
4. Slowly decrease the barbell down towards the center of your shins.
5. Stand tall to return to the start place.

How to do it:

1. Lie on the bottom along with your knees bent, and again and palms flat.
2. Set your ft on sliders.
3. Press your heels into the sliders, and lift your hips off the bottom.
4. Maintain this place all through your complete exercise.
5. Curl your heels towards your glutes, then spend three seconds urgent each heels away out of your body, again to the start place.

How to do it:

1. Position each knees roughly hip-width aside, and place each knees on a mat or pad for consolation.
2. Drive your toes into the bottom, and hold your heels in a safe place (ask a health club accomplice to carry them down or place them below a cushty and safe anchor level).
3. For your complete length of the exercise, hold your core engaged and preserve a tall place out of your knees by way of your hips and up towards your shoulders to keep away from arching at your decrease again.
4. Slowly decrease your self down towards the bottom in entrance of you in a gradual and managed trend for 3 seconds.
5. Once three seconds have elapsed, press your palms down into the bottom to get your self again as much as the beginning place.

How to do it:

1. Stand up tall along with your left hand holding a dumbbell or kettlebell.
2. Raise your left foot off the ground, and bend your knee.
3. Your proper foot will stay planted.
4. Engage your core, then drive each hips again right into a hip hinge whereas concurrently decreasing the weight down your shin.
5. Reverse the movement and stand again up, squeezing your glutes on the prime of the movement.
6. Complete all reps for the fitting facet, then repeat on the left (maintain the weight in your proper hand and lift your proper foot off the ground).

How to do it:

1. Stand upright along with your ft shoulder-width aside and your palms in your hips.
2. Step ahead along with your proper leg, putting your foot down as for those who have been organising a static lunge, flexing your knees (90 levels), and dropping your hips.
3. Lower your left knee towards the bottom.
4. Just earlier than it makes contact with the ground, drive up and ahead by way of your proper leg, stepping right into a lunge in your different facet.

How to do it:

1. Place your proper foot on a bench or step, preserving your toes pointed, your foot flexed, and pressure on the ball of your left foot.
2. Once in place, descend below management till your proper knee nearly touches the ground and drive again up by way of your left leg to the beginning place.
3. Make certain your again knee doesn’t collapse towards your body, and that your ahead knee doesn’t slide previous your toes.

How to do it:

1. Stand with ft shoulder-width aside.
2. Bend on the waist and seize your toes along with your palms.
3. Drop right into a deep squat whereas preserving your arms straight, elbows inside your knees, again flat, and chest up.
4. While holding your toes, increase your hips again and straighten your knees till you are feeling a stretch at the back of your legs.
5. Hold for 2 seconds.

How to do it:

1. From a standing place, maintain two dumbbells or loop a band round your shoulders and below your ft.
2. Slowly bend ahead from the hips till your higher body is parallel to the ground and  hamstrings are absolutely stretched.
3. Hold for 2 seconds and return to beginning place.

How to do it:

1. Loop a heavy resistance band twice round waist.
2. Sit on the bottom, again to the bench, ft flat on the ground.
3. Hook one loop below proper heel. (The different loop will tighten round hips.)
4. With shoulder blades hitting simply above the sting of the bench, activate glutes and core, and elevate left foot to start.
5. Pressing by way of proper heel, increase hips towards ceiling, then decrease slowly to start. Do 15 reps, then change sides.

How to do it:

1. Stand holding a kettlebell with each palms in entrance of you with straight arms.
2. Squat as you decrease the kettlebell alongside an arc below and between your legs.
3. Start the motion with the hips, driving your hips and swinging the kettlebell up till your arms are parallel to the ground.
4. Without pausing, full the set.

How to do it:

1. Bend on the waist and stroll your ft out right into a pushup place.
2. Keeping your knees straight, stroll your palms towards your ft.
3. Once you are feeling a stretch, stroll your ft again out to a pushup place.

How to do it:

1. Place a band round thighs, simply above knees, and stand with ft simply wider than shoulder-width aside, holding a kettlebell in each palms.
2. Hinge at hips and push butt again as you decrease your torso and kettlebell towards the ground, sustaining rigidity in your hamstrings and glutes.
3. Push by way of heels to face.

How to do it:

1. Stand, ft hip-width aside, to start.
2. Shift weight left, inhale, elevate proper knee to chest, elbows down at sides, palms dealing with up close to chest.
3. Exhale, soften left knee, hinge ahead, and lengthen arms, and proper leg again.
4. Reverse to start, then repeat on the fitting facet for one rep.

How to do it:

1. Grab two kettlebells which are half the weight you’d sometimes use for a daily kettlebell swing.
2. Stand tall with ft hip-width aside, shoulders retracted and core tight.
3. With a impartial backbone, hip hinge again, letting chest decrease towards the ground, and hold arms locked out alongside the torso.
4. Then use glutes and hamstrings to press hips ahead and swing kettlebells to shoulder height.
5. Engage shoulder and chest muscle tissue to manage the weights on the prime of the motion, then hip hinge once more for one rep.

How to do it:

1. Stand with the ball between your decrease again and a wall.
2. Straighten left leg and flex foot to start.
3. With core tight and shoulders engaged for stability, decrease hips, permitting the ball to journey up again, till the left leg is parallel to the ground.
4. Reverse to start for one rep. Do all reps with left leg raised, then change legs.

How to do it:

1. Hold a kettlebell at face height.
2. Stand on one foot, elevate the opposite leg behind you, shin parallel to the ground.
3. Shift hips again and slowly decrease till shin meets ground.
4. Press by way of standing heel to reverse. Make certain to hit each side equally.

How to do it:

1. Stand holding dumbbells in every hand by your sides.
2. Step to 1 facet and decrease your hips by squatting with the stepping leg, preserving the opposite leg straight.
3. Return to the beginning place by pushing up along with your bent leg.

How to do it:

1. Start in a high plank, core tight, palms below shoulders.
2. Draw left knee in direction of the chest, as if doing a mountain climber.
3. In an explosive motion, kick left leg out and bend knee so foot factors towards ceiling, and permit proper foot to return off ground momentarily.
4. When touchdown, straighten your proper leg, then straighten and decrease your left leg to return to start.
5. Do all reps on the left facet, and change to the fitting for the following set.

How to do it:

1. Lock your self right into a hyperextension or glute-ham machine, ft anchored, hips over pad.
2. Hug a weight plate at chest and bend at hips to decrease and elevate slowly for counts of two, squeezing glutes to guard low again at prime.

How to do it:

1. Lie in your again on the ground and bend your knees so your ft relaxation on the ground near your butt.
2. Brace your abs and drive your heels into the ground to boost your hips into the air.
3. From there, stroll your ft out in a V form, taking small steps along with your heels ahead and away from the midline of your body. Keep your hips up.
4. Continue till your legs are prolonged after which stroll them again in.
5. That’s one rep.

How to do it:

1. Stand with ft hip width.
2. Bend your hips again and grasp the handles.
3. Keeping your decrease again in its pure arch, drive by way of your heels to face up straight and lengthen your hips and knees.