If you are looking for some of the best exercises to add some bulk and mass to your hamstrings, you need to select exercises that are going to target the hamstring itself, as well as work it as part of a compound exercise.
These hamstring focused exercises are going to help you build muscular strength, endurance, and flexibility.
The exercises themselves should be done as part of a complete and comprehensive workout routine.
Focus on quality reps that are completed when you can’t do another rep in without compromising proper form.
The best exercises to build massive hamstrings include the Nordic hamstring curl, prone hamstring curl, sprints, single leg stability ball hamstring curls, Romanian Deadlifts, good mornings, and sumo deadlift.
These exercises are not only going to target your hamstrings but your glutes, quads, inner thighs, and hip flexors, and calf muscles.
Always make sure to do these exercises with proper form and use a personal trainer for best results.
The next time you find yourself in the gym, utilize these seven exercises to put on muscle, build mass, strengthen, and solidify your hamstring muscles.
Exercises for Hamstrings
1. Nordic Hamstring Curl
The first and often the best exercise to develop massive hamstrings is with the Nordic hamstring curl. Professional athletes and body builders use this exercise because it works more effectively than many of the other exercises. It’s hard to do a full rep so practice often with support and you will eventually be able to get several reps.
2. Prone Hamstring Curl
A classic and often used exercise is the prone hamstring curl. This exercise is great because most gyms have a hamstring curl machine you can use. Simply lay on your stomach and curl with your legs with an appropriate amount of weight.
Another great exercise to build powerful hamstrings is with the full body sprint. Make sure you are good and warmed up before you start a sprint routine. Throw I some stadium stairs to set your hamstrings on fire. You could also do these with a parachute or sled for even more resistance. Sprints are one of my favorite hamstring building exercises.
4. Single Leg Stability Ball Hamstring Curls
Another fantastic exercise to develop muscle mass in your hamstrings is the single leg stability ball hamstring curls. All you need to do is lay on your back with your legs straight. Put a stability ball under your heals, lift your hips and pull back with your hamstrings. Rinse and repeat.
5. Romanian Deadlifts
One of the best exercises you can do for your hamstrings is the Romanian deadlift. These will not only develop your hamstrings, but your glutes, and erector spinae as well. This exercise needs to be done with good form and under the supervision of a professional.
6. Good Mornings
An exercise that is effective for building a solid posterior chain is the good morning exercise. This one should be done with light to moderate weight and needs to be done with good form. It’s an exercise that’s also helpful in building all the muscles of the posterior chain.
7. Sumo Deadlift
Last on this list of exercises to build massive hamstrings is the sumo deadlift. A deadlift is great for developing all the muscles in the leg. The sumo version not only targets the hamstrings but also is great for your quads and inner thighs. Try to do this exercise twice a week for best results.
Summary: Exercises for Hamstrings
Hamstrings are some of the most important muscles for building and developing strong legs. Hamstrings are valuable in so many ways. They help you run faster and further, correct your posture, stabilize your knee joint and balance out the quads. They are crucial in athletics, muscle building, and overall body health. Make sure you utilize the power of your hamstrings as often as you can.
In summary, do these exercises to build massive hamstrings:
- Nordic hamstring curl
- Prone hamstring curl
- Single Leg Stability Ball Hamstring Curls
- Romanian Deadlifts
- Good Mornings
- Sumo Deadlift