Strengthen and stretch: 5 hamstring exercises you need to try
What's the story
Be it running or jumping, hamstrings are involved in everything.
Keeping them flexible and strong ensures that you don't get injured and perform better.
Adding certain exercises to your routine can make your hamstrings resilient.
Here are five exercises that will help make your hamstrings more flexible and strong, giving your fitness regime a well-rounded approach.
Leg swings
Dynamic leg swings
Dynamic leg swings serve as an excellent warm-up for your hamstrings while also enhancing flexibility.
Stand next to a wall or some support, swing one leg forward and backward in a controlled motion.
This movement is designed to increase blood flow to the muscles, preparing them for more intense activity.
Aim for 10 to 15 swings per leg.
Hamstring curls
Standing hamstring curls
Standing hamstring curls are a simple, yet effective exercise to target the strength of your hamstrings, without any equipment.
Stand upright, then slowly bend one knee, bringing your heel up towards your glutes.
Carefully lower it back down in a controlled manner.
Directly engaging the hamstrings, this exercise promotes both muscle growth and improved endurance over time, making it an essential addition to your fitness routine.
Forward bend stretch
Seated forward bend stretch
The seated forward bend stretch is perfect for increasing flexibility in the hamstrings.
Sit on the floor with legs stretched out in front.
Stretch forward toward your toes while keeping your back as straight as possible.
Hold this position for 20 to 30 seconds before gently releasing.
Deadlifts exercise
Single-leg deadlifts
The single-leg deadlift also focuses on building strength through balance and coordination.
Stand on one leg with a slight bend at the knee.
Hinge at the hips, lowering your torso while extending the other leg behind you until parallel with ground level before returning upright again.
Leg raises
Lying leg raises
Lying leg raises work both core stability and hamstring flexibility at once.
How? By lying flat on your back, lifting legs upwards till perpendicular, and lowering them slowly without touching the ground.
Repeat this a few times in succession, maintaining proper form throughout each repetition.
When done right and repeated consistently, desired results can be achieved effectively and efficiently.
Ultimately, success is attainable with regular practice.