Increase Strength and Shape Your Legs by Focusing on the Hamstrings

by Scott Herman

Add these exercises to your current routines to prioritize your hamstrings, prevent injury and imbalances, and to increase overall strength.

Isolating your hamstrings all comes down to proper form. These three exercises to boost hamstring development can be used as an entire hamstring workout or to switch things up with your current routine. If you do not have the grip strength to lift heavy on some of the exercises, it is ok to use a switch grip or wrist straps. Keep in mind that flexibility will play a key role in some of the exercises as well.

Try your best to train in the full range of motion of each exercise and do not break form for weight. If you have tight hips / hamstrings / lower back, spend some time stretching in the morning and after workouts each day to loosen up for better mobility when you lift!

3 Exercises to Boost Hamstring Development

  1. Stiff-Leg / Romanian Deadlift*
  2. Glute-Ham Curl*
  3. Dumbbell Single-Leg Stiff-Leg Deadlift*

If your form is lacking due to inflexibility, but you feel like you need increase the intensity of your exercises you can choose to change the tempo instead. By applying a 3- to 4-second negative to your exercises you can safely increase the intensity without breaking form.

Utilize these exercises to increase your hamstring performance and reap the benefits of a strong, balanced lower body!

* Perform 3 to 4 sets of 12 to 15 reps per exercise

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