Hamstrings- They are generally the most neglected part of the workout with little or no importance given to this muscle group. If you are really looking forward to lifting heavy weights, you will require tough and strong legs to help you in lifting the same. Read the following 5 exercises to help you in building some serious and stronger hamstrings to complete the transformation that you have always wished for. 

Despite the hamstrings being the most important muscle group, you will often find bodybuilders with a toned upper body and quads but rarely you will find builders with serious hamstrings. This is because our leg workouts are always quad focussed with having less or no focus on the hamstrings and thus weaker hamstrings can result in muscle imbalances and injuries to your body. If you are someone who is really struggling with building serious and stronger hamstrings, then this article is for you. 


Here are 5 hamstring exercises to build a serious and stronger muscle group:


Romanian Deadlifts

Romanian deadlifts are greater in comparison to the regular deadlifts as they have more emphasis on the hamstrings and glutes than having the focus on the lower back. They are very great and can help you to improve your performance helping you to reduce the risk of injuries. 



How to perform: To perform this exercise, you can stand straight with your feet shoulder width apart. You can perform this deadlift with either a dumbbell or a barbell. You can start by bending your knees with a slight bend on your waist keeping you back straight. Hold the dumbbell/ barbell close to your body and lower down till you feel some stretch on your hamstrings. You can squeeze your glutes and pull your hips forward to come back to the starting position.


Lying Leg Curls

Lying Leg Curls is a great way to build your hamstrings stronger, better and bigger. This is a full body movement and will help you to build your overall strength targeting your hamstrings alongwith glutes and abs.



How to perform: To perform this exercise, lie down on the leg curl machine and hold the hand grip. Start to extend your legs fully by keeping the roller on the heels and then bringing the heels back to the buttocks in a controlled manner 


The Barbell Deadlift

This exercise can help you to build your strength, power and of course your hamstrings.

How to perform: To perform this exercise, stand with your midfoot under the barbell. You can start by bending your waist while keeping your back straight and holding the barbell. Finally, lift your chest up and stand up while holding the barbell in your hands.


Kettlebell Swings

Well this can help you to build your strength, power and of course your hamstrings. This constant movement of the swing will help you to get those strong and great hamstring muscles.



How to perform: To perform this exercise, stand straight with your feet at a shoulder width. Bend your knees with your back straight holding the kettlebell in your hands. Pull the kettlebell back in between your legs and then push your hips forward bringing the kettlebell at the shoulder level. Repeat this for as long as you can. A very common mistake is bringing the kettlebell over your head which can lead to some serious injuries later.

Back Squat

Are you really looking forward to working on your hamstrings? Then you should surely look at the back squat as the deeper the squat the better is the pressure on the hamstrings allowing the hamstring muscles to grow and get serious.



How to perform: Unrack the bar and place it on your shoulders with your feet at a distance of shoulder width. As you squat, push your hips, getting your core tight and your back straight. Your hamstrings will have some serious pressure when your hips are lower than your knees. As you come back, squeeze your glutes and at the same time work on your butt.


If you need help with building your hamstrings in your workout routine you can Book A Session with our Personal Trainers who make a tailored workout routine suited for you to achieve your goals!


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