Best Hamstring Exercises for Mass at Home
Looking to build bigger, stronger hamstrings without stepping foot in a gym? You've come to the right place! While access to a gym can provide a wider range of equipment, you can still achieve impressive results with some simple exercises and a few household items.
Here are some of the best hamstring exercises you can do at home:
Bodyweight Exercises
1. Glute Bridges:
- How to: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from shoulders to knees. Hold for a moment, then lower back down.
- Tips: Focus on squeezing your glutes and hamstrings at the top of the movement. You can increase the difficulty by raising one leg at a time.
2. Romanian Deadlifts (RDLs):
- How to: Stand with feet hip-width apart, holding a light dumbbell or resistance band. Hinge at your hips, keeping your back straight and core engaged. Lower the weight towards the floor, maintaining a slight bend in your knees.
- Tips: Focus on keeping your back straight throughout the movement and driving through your heels.
3. Single Leg Deadlifts:
- How to: Stand on one leg with a slight bend in your knee. Hinge at your hips, keeping your back straight and core engaged. Lower the weight towards the floor, extending the other leg straight behind you.
- Tips: Focus on keeping your back straight and maintaining balance throughout the movement.
4. Good Mornings:
- How to: Stand with feet hip-width apart, holding a light dumbbell or resistance band across your upper back. Hinge at your hips, keeping your back straight and core engaged. Lower your torso down until it's almost parallel to the floor.
- Tips: Focus on maintaining a slight bend in your knees throughout the movement and driving through your heels.
Resistance Band Exercises
1. Banded Hip Thrusts:
- How to: Sit on the floor with your knees bent and feet flat on the floor. Loop a resistance band around your thighs, just above your knees. Lean back against a bench or sofa, keeping your back straight. Lift your hips off the ground, squeezing your glutes and hamstrings.
- Tips: Focus on keeping your core engaged and driving through your heels.
2. Banded Hamstring Curls:
- How to: Sit on the floor with your legs extended. Loop a resistance band around your feet. Lie back with your shoulders on the ground, keeping your legs straight. Pull your heels towards your glutes, bending your knees.
- Tips: Focus on keeping your core engaged and maintaining tension on the band throughout the movement.
Progression and Tips
- Focus on form over weight: It's crucial to prioritize proper form to avoid injury and maximize hamstring activation.
- Start with light weights and gradually increase the resistance: As your muscles get stronger, you can increase the weight or resistance band tension.
- Increase reps and sets as you get stronger: Start with 2-3 sets of 10-15 reps per exercise. You can gradually increase the reps or sets as you get stronger.
- Include hamstring exercises in your regular workout routine: For optimal results, aim to work your hamstrings at least 2-3 times per week.
- Rest and recover: Give your muscles time to rest and recover between workouts.
Important Note: Consult with a healthcare professional before starting any new exercise program, especially if you have any underlying medical conditions.
