Hamstring Strengthening Exercises At Home that Get Results


Why Hamstring Strengthening is the key to lower body power

Hamstring, part of the posterior chain muscle group can be the weak link in lower body power.

Weak hamstrings create muscle imbalance and to prevent this specific hamstring strengthening exercises are the key.

When you want to strengthen those large, hamstring muscles in your thighs there are some effective exercises that you can practice at home.

What you need for Hamstring Training at home?

All you really need are some dumbbell weights, tennis shoes and the desire to make a difference in your body.

There is no need to try and ‘bite off more than your body can chew' at any given time.

A slow, deliberate routine is going to give you better results and will prevent unintentional sprains and strains.

Bigger AND Stronger hamstrings?

If you are trying to build larger hamstring muscles then it might help to go to the gym where heavier weights and specialized equipment is available. I have covered best Hamstring exercises here.

However you can certainly practice the following home based exercises and you will begin to notice the positive changes in just a matter of weeks.

Hamstring Heavyweights

One of the best exercises for hamstring strength and development is the Hamstring Heavyweight.

Don't be fooled by the name because you can tailor this to fit your strength and muscles and increase the weights only when you are ready.

  • You need to be on your tummy and make sure you wear comfortable tennis shoes. Use a dumbbell as the weight. Hold the weight directly between your feet and let the plate rest on the bottom of your insteps. Slowly lift the weight while remaining on the floor on your belly. Raise and lower the weight for 25 reps and repeat for 3 sets.

Donkey Kick-ups

Donkey Kick-ups will build stronger, toned hamstrings and are also a great exercise for the hips and glutes.

  • Assume a position on all fours with palms on the floor and your back straight. Keeping one knee on the floor you should bend the other knee while making the sole of the foot facing the ceiling and try to kick the leg upwards a few more inches. As you get stronger you will be able to extend the leg and perform better kicking motions.

Butt/Hamstring Lift

The butt/hamstring lift is another good exercise that will help you develop sexier, stronger, firmer hamstrings.

  • Use an exercise ball. In the supine position you can rest your feet and calves on the ball. Lift your hips to create a small arch in your back. Now you can bend those knees 45-90 degrees. You should not be bending your hips during this exercise. Maintain the position for a count of 3 and then return to the initial starting position. Repeat 2-3 sets of 25.

Hamstring Curl

For Hamstring Curls you can use adjustable weights that strap onto your ankles.

  • Bend the right leg so that your lower leg is pulled backwards and up to a 90 degree angle but do not lock your knee. Maintain the position for about 3 seconds and then slowly lower the leg back to the floor. Repeat for 3 sets of 25 reps with each leg. It is best if you can do 25 reps per set.

Points to Remember

When you are practicing hamstring exercises at home

  • Do not force the movements
  • Always perform the exercises with slow, deliberate motions
  • Try to squeeze the hamstrings and butt muscles during each movement to intensify the beneficial effects of each exercise.
  • Always stretch your body before and after any series of hamstring strengthening exercises. This is a good practice that lowers the likelihood of damaging the muscles and tendons. Stretching also increases the positive results for those hamstring muscles.

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