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Directly or indirectly, people end up working on their hamstrings at some point or the other. And why not. Strong and muscular legs are a bonus, any day! Working on your hamstrings not only creates a balanced look but also helps you prevent injuries by strengthening that part of your leg.
Yes, we know, a lot of you genuinely run away from leg day workout. You wake up in the morning dreading the fact that you have to work so hard for those perfect legs. But is it really true that leg, or hamstring exercises, are that annoying? No! We make it really easy for you.
Just follow these leg workout tips we have made for you and you will see the difference. This routine has exercises for beginners as well as pros but is super effective for your hamstrings.
The 5 hamstring exercises included in the routine that can easily be done at home are:
1. Nordic Ham Curl
2. Quadruped Leg curls
3. Elevated Bridge March
4. Single Leg Bridges
5. Single Leg Pistol Squats
Exercise #1
Nordic Ham Curl
Instructions:
Step 1: Kneel on the ground.
Step 2: Wrap your feet around a pole or put them under your couch for some support.
Step 3: Keep your body straight.
Step 4: Slowly, bend your upper body towards the ground, maintaining a straight line from your head to knee. Use your body control to do so.
Step 5: Use your palm to support your body as it falls to the ground.
Step 6: Push your hand in to get back up to the initial position, all the while keeping your posture aligned.
Do this for a minute and a half.
Important Tips: The support from the couch will help you get a form of stability. The fall should be as slow as possible and squeeze your hamstring while you move towards the floor.
Exercise #2
Elevated Bridge March
Instructions:
Step 1: Lie on the ground with your face towards the ceiling.
Step 2: Get hold of an elevated surface like a chair or a table.
Step 3: Bend your knees and place your feet on the elevated surface.
Step 4: Lift your hips off the floor. Your knees, hips, and shoulders must form a straight line.
Step 5: Slowly move your left leg up towards your chest in a marching position. Lower it slowly and repeat with the other leg.
Do this exercise for two minutes, one minute on each leg.
Important Tips: Your hands need to be kept on the floor for support. Be careful with your posture. You will not only be targeting your hamstring and hips but will also strengthen your lower back.
Exercise #3
Quadruped Leg Curls
Instructions:
Step 1: Get down on all your fours.
Step 2: Pick your right leg up so that you form a straight line from your head to your right toe.
Step 3: Slowly bring your toe to your hips by flexing your hamstrings. Engage your hamstrings as hard as possible. Point your toes.
Step 4: Return to the initial position and repeat.
Do this exercise for one minute on each leg.
Important Tips: Keep your active thigh parallel to the ground. Do not throw your leg in the air because slower movements are better movements.
Exercise #4
Single Leg Bridges
Instructions:
Step 1: Lie down on the floor.
Step 2: Bend your knees and place your feet flat on the floor.
Step 3: Slowly raise your left leg off the floor and straighten it.
Step 4: Raise your hips up to take the bridge position and extend your left leg as much as you can. In this process, engage your hamstring as much as possible.
Step 5: Pause for a second and return back down while keeping your left leg straight.
Repeat this exercise on each leg for one minute.
Important Tips: This exercise will not only help you strengthen your hamstrings, but will also work on your lower back, abs, and glutes.
Exercise #5
Single Leg Pistol Squats
Instructions:
Step 1: Get down in the squat position and keep your feet flat on the floor.
Step 2: Take your left leg in front of you and try to balance on the other.
Step 3: Once you are fine with the balance situation, stand back up with your left leg in the air.
Step 4: Slowly get back down in the squat position again, balancing your body weight on your right leg.
Do this exercise 10 times on each leg.
Important Tips: Your back needs to be straight and your hands need to be straight, parallel to the floor for balance. This is a difficult exercise and hence may take time for you to master. Till you work on it, use some support to get used to it. With time you will notice that you can do deeper squats easily. Pros manage to get down all the way to the floor and get back up without any support. Do not worry, you will get there with a little practice.
