The 5 Best Exercises for the Backs of Your Thighs

Whether or not you’re an athlete chasing a PR or a weekend warrior simply trying to keep injury-free, including focused workout routines for the backs of your thighs to your routine is a should. Let’s dive into the perfect strikes to maintain your hamstrings sturdy, balanced, and prepared for something.

However first, the advantages of strengthening your hamstrings

Your hamstrings do greater than you would possibly assume—they’re powerhouses for each hip extension and knee flexion, in response to Shawn Collins, PT, DPT, CSCS, a efficiency bodily therapist at Bespoke Bodily Remedy in San Diego, California.

• For hip extension: They aid you bend at your waist, like when choosing one thing up off the ground.
• For knee flexion: They stabilize your knees and propel your physique ahead throughout working.

However right here’s the catch: Hamstrings are among the many most incessantly strained muscle tissues, Collins says. Retaining them sturdy isn’t nearly peak efficiency—it’s a wise strategy to forestall accidents. Plus, sturdy hamstrings take strain off your decrease again throughout each day duties, serving to you keep away from nagging aches and pains, he says.

One of the best workout routines for backs of your thighs

Trying to degree up your hamstring sport? These workout routines goal power, stability, and suppleness, with choices for each health degree.

Professional-tip: Don’t program all of the strikes in a single session. You don’t need to overload your hammies and get harm, which simply defeats the aim. As an alternative, begin by including one to 2 workout routines on leg day and slowly progress from there.

1. Seated hamstring curl

Trying to isolate your hamstrings and end your sweat session sturdy? Seated hamstring curls are a should. They’re versatile, simple to scale for weight and vary of movement, and could be achieved on a machine, cable setup, and even with a resistance band, Collins says.

1. You will want a examine seat and a resistance band or cable machine for this train.
2. Anchor a resistance band to one thing stable or set a cable machine at ankle-to-knee peak.
3. Sit on a sturdy seat that retains your ft off the bottom and received’t budge.
4. Connect the band or cable to your ankle with an ankle cuff.
5. Pull your heel towards you so far as attainable, then management the return.
6. Carry out 3 units of 12-15 reps.

2. Hamstring bridge

Kick your glutes bridge up a notch. This variation emphasizes your hamstrings by means of a better vary of movement—good for the center of your exercise, Collins says.

1. You will want a sturdy sofa, chair, or bench for this train.
2. Lie in your again along with your heels on the sting of a sofa, chair or bench. Cross your fingers towards your chest.
3. Squeeze your glutes and press into your heels to elevate your hips off the ground.
4. Slowly decrease your hips again right down to the ground.
5. Full 3 units of 6-8 reps.

3. Single-leg hamstring bridge (both sides individually)

Nailed the hamstring bridge above? Take it to the subsequent degree with this single-leg model. It not solely challenges your hamstrings but additionally engages your hip stabilizers, Collins says.

1. You will want a sturdy sofa, chair, or bench for this train.
2. Lie in your again along with your heels on the sting of a sofa, chair or bench. Cross your fingers towards your chest.
3. Elevate your proper foot off the sofa, chair, or bench.
4. Squeeze your glutes and press into your left heel to elevate your hips off the ground.
5. Slowly decrease your hips again right down to the ground.
6. Full 3 units of 6-8 reps per leg.

4. Romanian deadlift

This useful train strengthens your hamstrings and mimics the motion of choosing up objects—important for on a regular basis life, Collins says. As a result of it’s a demanding train, deal with it early in your exercise, proper after your warm-up, for max impression, he says.

1. You will want a set of dumbbells for this train.
2. Stand along with your ft hip-width aside, holding a dumbbell in every hand (palms dealing with in).
3. Barely bend your knees and decrease the load by hinging at your hips.
4. Hold your again straight and decrease the weights to mid-shin or so far as your flexibility permits.
5. Push by means of your ft to return to beginning place, preserving the weights near your shins.
6. Full 3-4 units of 5-8 reps.

5. Single-leg Romanian deadlift (both sides individually)

This Romanian deadlift development builds power and steadiness whereas focusing on imbalances between your legs, Collins says. Feeling somewhat wobbly on one leg? Completely regular. Maintain onto one thing sturdy for steadiness if wanted.

1. You will want a dumbbell for this train.
2. Stand along with your ft hip-width aside, a slight bend in each knees, holding a dumbbell in your proper hand (palm dealing with in).
3. Press your butt again and hinge your hips ahead, extending your proper leg behind you. Concurrently press your left foot into the ground.
4. Hinge ahead and proceed decreasing till your torso is parallel to the ground otherwise you really feel a pull in your glutes and hamstrings (whichever comes first).
5. Press into your left foot, squeeze your glutes and reverse the motion to return again to the standing begin place.
6. Full 3-4 units of 5-8 reps per leg.