Did you know that hamstring muscle injuries are the most common sports injury? This might sound crazy, but when you consider how your hamstrings are responsible for so many hip and knee movements, it makes more sense. Your hamstrings play an integral role in walking, running, jumping, and even simple movements like bending your knees. Making matters even more challenging are the muscle imbalances that are often a result of overworking the opposing quadriceps muscles. Sadly, hamstring injuries have a traditionally long recovery time and a high likelihood of recurring, making strengthening your hamstring muscles a key component of any leg training you plan to do. Below we have shared some of our favorite exercises to help strengthen your hamstrings. Most of these exercises utilize dumbbells to create resistance. If you do not have dumbbells, try using some common household items like water bottles or canned goods.
1. Deadlifts
Begin in an upright standing position with your feet hip-width apart and your knees slightly bent. Hold a dumbbell in each hand with your arms relaxed in front of your body. Engage your core and hinge from your hips to lean your upper body forward. Keep your knees slightly bent and your back flat, lowering the dumbbells along your shins until your upper body is almost parallel to the floor. Push through your heels to return to an upright standing position, keeping the weight as close to your shins as possible as you pull upward. Squeeze your glutes at the top position. Repeat the movement.
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Start with 1 set of 10 repetitions.
2. Single Leg Deadlifts
Begin in an upright standing position with your feet hip-width apart and your knees slightly bent. Hold a dumbbell in each hand with your arms relaxed in front of your body. Engage your core and transfer all your weight onto one foot. Keep your supporting leg slightly bent and your back flat. Hinge from your hips to lean your upper body forward, slowly lowering the dumbbells along your shin as you extend your non-supporting leg behind you. At the bottom position, your upper body and extended leg should be almost parallel to the floor. Keeping your core engaged, push through your heel and lower your leg to return to an upright standing position. Squeeze your glutes at the top position and repeat the movement.
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Start with 1 set of 5 repetitions on each side.
3. Glute Bridge Marches
Begin by lying on your back on the floor with your knees bent and your feet flat on the floor, hip-width apart. Rest your arms at your sides and push from your heels to lift your hips. Engage your core and lift one knee towards your chest. Push your leg back to the glute bridge position and repeat the movement on the opposite side. Keep alternating legs in a marching movement.
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Start with 1 set of 5 repetitions on each side.
4. Single Leg Glute Bridges
Begin by lying on your back on the floor with your knees bent and your feet flat on the floor, hip-width apart. Rest your arms at your sides and extend one leg towards the ceiling. Engage your core and push from your one heel to lift your hips. Slowly lower your hips down to the floor and repeat the movement. Try to keep your hips square throughout the movement.
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Start with 1 set of 5 repetitions on each side.
5. Dumbbell Swings
Traditionally this exercise is performed with a kettlebell, but it can just as easily be done with a dumbbell. Begin in an upright standing position with your legs wider than hip-width apart. Hold one dumbbell with both hands with your arms relaxed in front of your body. Engage your core and thrust your hips forward, swinging the weight upwards with straight arms to shoulder height. Squeeze your glutes at the top position. Hinge forward at your hips, dropping the weight back down between your legs to complete one repetition. Repeat the movement.
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Start with 1 set of 10 repetitions.
6. Dumbbell Sumo Squats
Begin in an upright standing position with your feet considerably wider than hip-width apart and your toes pointed slightly outward. Hold one dumbbell vertically with both hands in front of your body. Hinge from your hips and bend your knees to lower your seat downward. Push from your heels to rise back up to a standing position, squeezing your glutes at the top position. Repeat the movement.
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Start with 1 set of 10 repetitions.
7. Stability Ball Hamstring Rollouts
If you do not have a stability ball, perform the alternate Heel Drag exercise instead.
Begin by lying on your back on the floor with your knees bent and your lower legs resting on top of the stability ball. Rest your arms at your sides. Engage your core and push from your heels to lift your hips. Squeeze your glutes, bend your knees, and pull your heels towards your seat, rolling the ball closer to your body. Push your legs forward, rolling the ball away from your seat. Repeat the movement.
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Start with 1 set of 10 repetitions.
Alternate Exercise – Heel Drags
This exercise is best performed on a surface that allows for an easy sliding motion. Begin by lying on your back on the floor with your legs straight. Slightly bend your knees, then push into the floor as you slowly drag your heels toward your seat. Push your feet back to the starting position and repeat the movement. To make this exercise easier, drag one heel at a time.
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Start with 1 set of 10 repetitions.
Almost every active individual relies on strong hamstrings for better performance in all bending, jumping, accelerating, and decelerating movements. In addition, the stronger your hamstrings are, the faster you can stop and change direction, which is a key component of most sports. More importantly, strong hamstrings help support good posture and decrease the risk of leg injuries. Be sure to add these simple exercises to your next workout for added leg strength and stability.
For even more impactful exercises designed to keep you healthy and strong, click here.
