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Sitting destroys some of the most essential foundations in our bodies.

Your hamstrings span from your hips to your knees and tense to straighten your posture.

This weakness behind your legs crashes your body.

44 ways to strengthen your Hamstrings at home and the gym:

Your hamstrings enable two motions: the extension of your hips, which straightens your body, and the closing of your knee, known as flexion.

These movements occur several times daily when you stand and move.

Weak hamstrings hinder the quality of the execution, which places excessive stress on all your joints, from the lower spine to the knees.

You also lose an important pillar to absorb your body weight when you stand, making your posture crash forward.

Thirteen years of assessments of clients with chronic lower body pain and posture-related problems have shown me that many walk around with weak hamstrings.

Most sit all day at work and even when they come home.

This post will show you the different tools I use to resolve this problem.

Here are 42 Hamstring exercises to suit various needs, skills, and available equipment:

Home/

Hip Extensions

Hip Bridges (0:06)

Bridges are simple yet highly effective in resolving chronic pain and posture issues. I start most people with one of these variations because the floor supports most of their weights, which allows them to focus on using the right muscles.

Many people cheat this motion by using the front of their legs. I have them lift their toes off the floor to counter the compensation.

- Floor, two legs (0:06): The easiest variation.

- Floor, one leg (0:12): I've seen many people struggle with this one. One leg is often much weaker than the other, a potent source of chronic pain and misaligned postures.

- Marching (0:19): A more dynamic variation

- Wide-Leg (0:23): This position engages the hamstrings differently because there is less leverage to push with. You overload the inner fibers.

- Leg over the knee (0:29): This variation adds a stretch of the inner thigh. You feel it the most at the top of the motion.

- Hold (0:35): You hold the contraction at the top for an extended period. This variation recreates how the hamstrings work when you stand.

- Frog (0:46.8): Changing the leverage forces you to use different parts of your hamstrings, much like the wide stance. This variation works the outer parts.

- Two legs, bench (0:53): Elevating your feet increases the distance traveled, requiring greater effort to overcome.

- One leg, bench (0:59): Many people fail this variation at first.

- Table Top (1:05): This position places more resistance on your hamstrings than the other types of bridges.

Hip Thrusts (1:10)

Hip Thrusts are similar to Bridges, except only your shoulders are supported, leaving the rest of your body hanging, which places more weight on your hamstrings.

- Kneeling (1:13): The easiest variation for people who are too weak to rest their shoulders on a bench.

- Two legs (1:19)

- One leg (1:25): This variation emphasizes the weaker leg even more than the bridges.

- Jump (1:31): This variation teaches you to generate enough force to lift the foot off the floor and absorb it upon landing. Ensure you can do the single-leg variation before attempting it.

Standing (1:34)

Clients are ready for the Standing exercises once they have strengthened the Bridges and Thrusts. The motion needs strength and coordination, which can be hard to achieve if the hamstrings are weak.

- Bodyweight Romanian Deadlifts (1:37): I use these to teach people with chronic pain and posture issues how to hinge their hips properly.

- Unilateral Romanian Deadlifts (1:43): Before attempting this exercise, ensure you've mastered the two-legged variation.

Hyperextensions (1:50)

Hyperextensions work the hamstrings differently. They are much more difficult, so ensure you've mastered all other exercises before attempting them.

- Floor Back Extension (1:53): Lifting your torso off the floor while keeping your legs down.

- Floor Reverse Hypertension (1:59): Lifting the legs off the floor while keeping your torso down.

- Plank Bridge (2:06): The Plank position brings a great core component to the movement.

- Plank Leg Lift (2:12): Lifting your leg off the floor changes how your core must tense to keep you in position.

Knee Flexion

Leg Curls (2:25)

This motion strengthens the knee flexion function of your hamstrings. People with knee issues must include these exercises in their routines.

- Lying (2:28): The easiest leg curl variation. I've seen people struggle with this one, where they could not bring their heels close to their hips.

- Standing (2:34): Standing leg curls work two sides simultaneously: knee flexion on the curling leg and stabilization of the other hip to keep you balanced.

- Quad (2:40): A good variation for people with no home equipment. The All-fours position adds a stabilization component to the movement.

- Banded Leg Curls (2:46): Many have elastic bands at home. They are great to add resistance to this essential motion.

- Sliding Leg Curls (2:52): The best variation to increase the intensity of the exercise. Ensure you've mastered the other positions first.

Gym/

Your hamstrings are powerful muscles that respond well to higher intensities. The gym gets you much better results than the home exercises, thanks to the many weights and machines available.

Hip Extensions

Hip Thrusts (3:02)

- Weighted, two legs (3:02): A barbell is great, but you can also use dumbbells, plates, or kettlebells.

- Weighted, one leg (3:08): The toughest Thrust variation.

- Smith machine (3:14): This variation exposes your hamstrings.

- Banded (3:20): A great way to make an easy exercise much harder.

Back Extension (3:27)

The back extension stand is great for teaching people how to hinge their hips properly because they do not have to worry about stabilizing themselves simultaneously, like in the standing exercises.

- Incline (3:30)

- Horizontal (3:36): The tougher yet highly effective Back Extension variation.

Standing (3:43)

- Weighted Romanian Deadlift (3:45): You can use a barbell, dumbbells, or kettlebells.

- Weighted Good Morning (3:51): The weight placement works your Hamstrings differently.

Reverse Hyperextension (3:57)

- Weighted (4:00)

Knee flexion

Leg Curls (4:09)

The different positions change the load on your Hamstrings from standing to lying and seated. You know your gym is legit if you have all the options available.

- Standing, One leg (4:11)

- Lying, Two legs (4:19)

- Lying, One leg (4:24.6)

- Seated, Two legs (4:29.8)

- Seated, One leg (4:36)

- Cable, One leg (4:41)

- Exercise Ball (4:47)

Hybrid

Glute-Ham Raises (4:53)

Glute-Ham Raises are my favorite Hamstring exercises because they combine Hip Extension and Knee Flexion functions. They are great for balancing your hips and knees. Not all gyms have the appropriate equipment, so I've included two ways to do them without the GHR stand.

- Stand (4:56)

- Lateral Pulldown (5:02): Most gyms have this machine.

- Nordic Curls (5:09): Assisted variation to help people develop some baseline strength.

///

Strengthening your Hamstrings reaps many benefits, from a better posture to less pressure on your joints and improved quality of life.

Ensure you keep these muscles strong and happy or you will suffer the consequences as you get older.

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