The Best Hamstring Exercise For Muscle Building

Hamstring training is vital for developing the leg muscles and providing flexibility.

The hamstrings are the group of muscles on the backside of your thighs, from your hip to your knee. They are three different muscles: biceps femoris, semimembranosus, and semitendinosus.

The hamstrings get a workout when running, walking, and biking as they flex the leg and allow it to twist.

One of the best hamstring exercises is the deadlift and if you are only to include one exercise for the hamstrings in your weight lifting workout then make it this one.

1. Start Position: Assume a shoulder width stance, knees inside arms and feet flat on floor.

2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees.

3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar.

4. Return to starting position.

To place even more strain on the hamstring then you can perform these with straight lifts, just be careful not to injure your lower back.

This hamstring exercises can be dont with a barbell hex bar or dumbbells.

Leg Curl

1. Start by adjusting the machine so that your knees line up with the pivot point of the lever.

2. Place your feet on top of the pad so that the lower part of your calf is on top of the pad.

3. Proceed to pull your feet down towards the floor until you have reached the full range of motion.

4. Return to the starting position and repeat for the desired repetitions.

The leg curl is a great exercise for isolating the hamstring muscles.

Lying Leg Curl

1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.

2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).

3) Raise lever arm by flexing at the knees past 90°.

4) Return to start position.

5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back