4 Best Hamstring Exercises

A hamstring muscle is any one of the three posterior thigh muscles in between the hip and the knee.

A strong hamstring is needed for both sporty activities and to protect you from injuries. Since hamstrings are a vulnerable area, there lies a high chance is a high chance for strains and tears, while training or during some sports performance. So, it is very important to strengthen your hamstring muscles. Utopia Life Coach has come up with some best hamstring exercises.

Line Leg Curl:

The most important benefit of line leg curl is for strengthening and developing your hamstring muscles as it directly targets them. To do this, make use of a machine, adjust the machine. Your thigh and torso should sit comfortably on the pads and lie by facing the floor. Legs should be straight while the lever on the back of the machines should sit just below your calf muscles. Now, curl your lower legs up without lifting your thighs off the pad. Hold it at the top for a second and lower it slowly back to the starting position. You can do 3 sets of 20 repetitions.

Stiff-leg dumbbell deadlift:

A Stiff-leg dumbbell deadlift targets your lower back, glutes, and hamstring. It is a very effective exercise as it targets the four muscles. To do this exercise, stand with feet hip to shoulder-width apart. Hold dumbbells at the front of your thighs with the palm facing you. Legs should be almost straight while maintaining a micro bend at your knees and hinge forward from the waist. Keep your back straight and while doing so lower the weights toward your feet until you feel a stretch in your hamstrings. Slowly bring the dumbbells up by extending your hips a bit until you are standing upright. Do 3 sets of 15 repetitions.

Glute Ham Raise:

Glute ham raise is known as a potent hamstring exercise for muscles to function and a very isolated approach to the development of hamstring.

To do this exercise fix yourself into the glute-ham raise machine with the largest pad above the knee. Slowly lean forward with a controlled tall posture from the tall kneeling position. Now, from the endpoint, pull your body back up to the tall kneeling position using the hamstrings to curl you up.

Lunges:

Lunges have a lot of benefits, it is very beneficial for your lower body starting from your hips, hamstring, to glutes, it works for a group of muscles. To do this exercise, stand up tall and step forward with one foot forming a 90 degree. Now, bent your knees to lower your body towards the floor, your front knees shouldn't go beyond your toes and your rear knee should remain parallel to the ground. Lift your leg to return to the starting position. Do 2 sets of 10 -12 repetitions for each leg.

These are some of the best hamstring exercises. Contact a fitness or a life coach for more tips.

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Fitness Coach & Trainer

1. Suraj Prasad - Fitness Coach & Trainer - Utopia Life Coach in Siliguri, West Bengal, India.

+91 97350 44069