The muscles at the rear of your thighs have a key strength-providing role in almost every movement you make, from jumping to simply bending your knees. They also work in tandem with the quads, contracting as they lengthen to steady your forward momentum. Because of this, they need to be strong and supple, which means training them dynamically from different angles with enough intensity to build new muscle. This hamstring-specific workout below will do exactly that.
One-legged bodyweight deadlift
Fire up the stabilising muscles while warming up the hamstrings.
Target hamstrings
Sets 2 Reps 10 each side
- Bend at the hips, letting your arms hang straight.
- Keep the back leg off the floor between reps.
Jumping lunge
This stretches the hamstrings, then explosively contracts to target the fast-twitch muscle fibres.
Target hamstrings, glutes
Sets 2 Reps 10 each side
- Lower until the rear knee is just off the floor.
- Explode up and switch legs in mid-air.
Stiff-legged Romanian deadlift
Reducing the bend in your knees works the hamstrings harder.
Target hamstrings, lower back
Sets 2 Reps 10
- Bend at the hips and keep your lower back in a neutral position.
- Don’t let the bar touch down between sets.
Transverse dumbbell lunge
Work the muscles on your inner thigh in tandem with your hamstrings
Target adductors
Sets 2 Reps 8 each side
- Lunge and turn to face the side in a single movement.
- Keep your rear foot facing forwards.
Reverse dumbbell lunge
This hits your hams from an unusual angle and promotes muscle co-ordination.
Targets hamstrings
Sets 2 Reps 8 each side
- Keep your foot aligned with your hip as you step back.
- Keep your shoulders back and level.
Gym ball raise to curl
Target your hip flexors and then call on your hamstrings to bend your legs.
Targets hamstrings, hip flexors
Sets 2 Reps 10
- Lift your hips so that your body forms a straight line from your neck to your knees.
- Tense your hamstrings and glutes to roll the ball towards you.
