The most popular exercises for the hamstring muscles

Often, the hamstring muscles are not trained sufficiently. In general, other muscle groups are the focus of strength training, but for a balanced workout, it is advisable to include exercises for all areas of leg muscles in your training plan.

Exercises for the muscles of the rear thigh don't always have to be step exercises: There are many effective and varied exercises that target specifically where perhaps too little has been trained until now. You can choose between bodyweight exercises or strength exercises with equipment and various props such as an exercise ball, kettlebell, dumbbells, balance cushion, or medicine ball.

Note that your training should be regular and varied to always set new muscle stimuli and to have more fun working out. Here, we have collected the five most popular exercises for the hamstring muscles, which you can easily intensify with different equipment. Sometimes, just a small adjustment can have the biggest effect. Just give it a try!

1. **Glute Bridge**
The classic glute bridge is basically very simple to perform. You don't need any additional equipment and you can do it anywhere. All you need is some space.

Here’s how to do the basic exercise: Lie on the floor, bend your knees and place your feet flat on the floor. You can either let your arms lie alongside your body or spread them out wide to the sides, the main thing is they stay on the ground. Now lift your pelvis as high as possible until your thighs and torso form a straight line.

Hold this position for about 30 seconds and then lower, doing 20-30 repetitions per side. If you extend one leg in the air while lifting, you increase the difficulty. And there you have another variant of the classic glute bridge.

2. **Glute Bridge with Raised Legs**
With an exercise ball, a balance cushion, or a medicine ball, you can easily modify the classic glute bridge and increase the intensity. Depending on which ball you use, the workout will be easier or harder.

Here's how the modified version looks: Get back into the starting position as for the classic glute bridge, but place your feet on a balance cushion, medicine ball, or exercise ball. The difficulty increases in this order: balance cushion, medicine ball, and then an exercise ball.

Since you no longer have a firm grip on the floor, your core and hamstring muscles are much more challenged to stabilize your body. The exercises become particularly difficult when you again stretch a leg in the air.

For all glute exercises with the various fitness balls, it's recommended to keep your arms spread out to the sides for better balance and to prevent injuries. By the way: Alternatively, you can simply use a chair or another raised surface instead of the balls (but then the need for stabilization is eliminated).

3. **Lateral Lunge with Dumbbells or Kettlebells**
You can of course do the lunge without dumbbells or a kettlebell, but if you want to make the exercise more challenging, these additional tools are immensely useful. Here's what the basic position looks like: Stand straight, spread your legs a bit more than hip-width apart.

Take a dumbbell or a kettlebell in each hand and hold them casually at your sides. Now shift your weight to the left side, bend your left knee, making sure your knee does not extend beyond your toes, and let the dumbbells or kettlebells sink down to almost the floor on either side of your left foot.

Your right foot remains still, but you automatically straighten your right leg. Then come back up and pull your left leg back in. Make sure your back remains straight and your gaze is directed forward. Do 15-20 repetitions per side and switch sides.

4. **The Slightly Different Squat with an Exercise Ball and Weights**
Squats are a staple of any good training plan. However, if you want to target the hamstring muscles more specifically, try it against the wall with an exercise ball and dumbbells or kettlebells. Here's what the starting position looks like: Stand straight in front of a wall, feet are about hip-width apart, position a dumbbell or a kettlebell on each side of your feet.

Position the exercise ball between the wall and your lower back. Now go into a squat, the ball rolls up your back, you pick up the dumbbells or kettlebells and come back up. The exercise ball travels along your back throughout the entire exercise. Your arms are always extended and your knees never extend beyond your toes. Repeat the squats several times.

With the exercise ball, you won't fall into a hollow back and you will always have a straight back. Of course, if you always keep your back straight during squats anyway, you can use a heavy backpack instead of an exercise ball to intensify the effect. With the backpack, you don't need a wall, the squats with a backpack are freestanding.

5. **Single-Leg Deadlift with Dumbbell or Kettlebell**
Thesingle-leg deadlift is another effective exercise that targets the hamstrings. It also requires balance, making it a great exercise for improving stability. You can perform this exercise with or without a dumbbell or kettlebell.

Here's how to do it:

- Stand straight with your feet hip-width apart. Hold a dumbbell or kettlebell in your right hand.
- Shift your weight onto your left foot. Keeping a slight bend in your left knee, hinge at your hips and lower your torso forward while lifting your right leg straight behind you.
- Lower the dumbbell or kettlebell towards the floor. Keep your back straight and your right leg in line with your body. You should feel a stretch in your left hamstring.
- Push your hips forward and return to the standing position, keeping your right foot off the floor.
- Repeat for 10-15 reps, then switch sides.

Remember, it's important to keep your back straight throughout this exercise. If you're finding it difficult to balance, you can lightly touch your free foot to the ground.

In conclusion, the key to effectively working your hamstrings is to incorporate a variety of exercises into your workout routine. This way, you're challenging your muscles in different ways, which can help to prevent plateaus and keep your workouts interesting. Always remember to warm up before starting your routine and cool down afterwards to prevent injury and enhance recovery.