Hamstrings are one of the most important muscles located just at the back of our thighs, which need regular conditioning and workout. These muscles have an important function of building strength and power. Bodybuilders and fitness freaks look forward to stronger and bigger hamstring muscles which helps them to get tougher and perform better. There are several effective exercises which are helpful in building powerful and bigger muscles through targeted moves. These need to be added to the regular workout schedule for better results.
Here Are 5 Exercises For Stronger, Bigger And Powerful Hamstring Muscles:
1. Glute Hamstring Raises:
This exercises is most helpful for runners which helps to reduce the risk of injuries. This exercise helps in focusing on building strength of the hamstring muscles. This can be done with the help of your bodyweight only. You need to start the workout in a tall and leaning position. Your heels shall stay under the security of something immovable. From this position you will start contracting the hamstrings but without allowing your body bend forward. You need to contract the hamstrings and dig quite hard. Let the body slowly descend and move towards the floor. This shall be a 5-8 second repetition. You will then slowly land on the ground. You will be in a push-up position. Now, slowly push up back and get back to the beginning. You need to do at least 6 repetitions.
2. Hamstring Curl:
For this exercise you will need 5 or 10 pound dumbbells. This exercise helps in building strong and bigger hamstring muscles. Start the workout by kneeling down on the ground with your palm. Keep your arms straight. Your wrists shall be in perfect line with your shoulders. You will hold on to a dumbbell, just behind your right knee and by squeezing the calf well against it. You will again straighten your left leg and keep it just behind you. You will balance yourself well on your left foot ball. Now, slowly contract the abs. Your body shall form a good straight line from your head to left heel. Stay in this position as you slowly lift your right knee up to the height of your hips. You will again lower and lift your knees and continue with all repetitions. Now switch legs.
3. Hamstring March:
This is an easy exercise which can be done by beginners as well. You will need a Bosu Ball for the workout. Start by lying down with your face upwards. Your shoulders and head shall be on the ball or on the floor. Keep your arms extended by the sides. Your knees shall be a bit bent. You will slowly raise your hips so that your body is well aligned from your shoulders to the knees. You will again lift your right leg so that your knee is comfortably placed above the hip. Now, you need to keep your leg extended right in front. Your thighs will be parallel. Get back to the start position and then you will repeat the workout using your left leg. This shall be one repetition.
4. Box Squats:
Box squats are known to help in building powerful hamstring muscles. These are helpful in building bigger and stronger muscles. They are not similar to squatting since in box squats there is less of quad involvement. This is mainly due to great hip flexion and lower knee flexion. The uniqueness of this workout is that you will come to a stop when you are on the box as you are able to stay tight. You need to use a little wide toes-out stance when you are squatting in this way. This workout will ensure that your shins are verticle and they help in shifting away the emphasis from the quads. This exercise should be done at least twice in a week.
5. Dead Lift:
You will use an 8 pound dumbbell for this workout. It is highly effective in workingout all your hamstring muscles quite effectively. You will start the workout by holding dumbbells. Your arms will hang just in front of your thighs. Your palms shall face in. Keep your feet, hip distance apart. Your knees shall be a bit bent. You will again squeeze your shoulder blades a bit down and also together. You need to contract your abs as well as you move the spine to a balanced neutral position. Keep your knees a bit bent. Your arms and back shall be straight. You will flex a bit forward from your hips as you get a slight tension in the hamstrings. You will again contract your hamstrings and butt. You need to straight and get back to an erect position. Repeat the workout.