Best Hamstring Exercises for Strengthening Back of Thighs

Exercises Targeting the Back of the Thighs for Toned Legs

The back of the thighs, known as the hamstrings, are an important muscle group to strengthen for athletic performance, injury prevention, and aesthetic appeal. Weak hamstrings can negatively impact stability and movement.

Luckily, there are many effective exercises that specifically target the hamstrings for strengthening the back of the thighs. When done properly and regularly, an exercise regimen for the posterior thighs leads to numerous benefits.

Anatomy of the Hamstrings

The hamstrings actually comprise a group of three separate muscles along the back of the thigh:

• Biceps femoris
• Semitendinosus
• Semimembranosus

These muscles originate from sitting bone of the pelvis and connect down to bones of lower leg. Their main functions are to flex the knee joint and extend the hip.

It's important to maintain flexibility as well as strength in hamstring muscles in order to maximize functionality of the thighs and prevent injury risk.

Benefits of Stronger Hamstrings

Building strength in back of the thighs through targeted hamstring exercises offers many benefits:

• Injury prevention for hamstring strains
• Improved sports performance in sprinting and jumping
• Enhanced stability around knee joint
• Increased calorie burn and metabolism
• Greater ability to lift heavier weights in deadlifts and squats
• Reduced lower back disc compression risk
• Elevated sex appeal from toned thigh appearance

Sample Workout Routine for the Hamstrings

A thorough hamstring workout should include a variety of movements to hit the muscles from different angles and actions for balanced development. Here is a sample workout:

Warmup: 5 minutes light cardio + dynamic stretches

Hamstring Exercise Circuit:

• Single Leg Deadlifts - 10 reps each leg
• Seated Leg Curls - 12 reps
• Good Mornings - 15 reps
• Lying Leg Curls - 8 reps

Repeat circuit 2-3 times.

Cooldown: 5 minutes light walking + static hamstring stretches

This type of workout can be done 1-2 times per week for optimal results. Make sure to use proper form on hamstring exercises to prevent injury.

Top Exercises for the Backs of Your Thighs

Here is more detail the most effective hamstring workout moves:

Single Leg Deadlifts

This exercise develops balance while working the hamstrings unilaterally. To perform:

• Stand holding dumbbell in one hand, shift weight to opposite leg
• Hinge at hip keeping back straight and lift leg behind you
• Go as low as flexibility allows then drive through heel to return
• Perform 10 reps then switch sides

Seated Leg Curls

Seated leg curls isolate hamstring muscles effectively. To perform:

• Sit with legs under padded lever, knees just off the bench edge
• Brace core then contract hamstrings to pull heels down
• Slowly return to start position just before calves touch bench
• Perform for 3 sets of 10-12 reps

Good Mornings

This compound move also strengthens the lower back and glutes. To do it:

• Stand holding barbell across upper back in starting deadlift position
• Maintain straight posture, tighten core, then bend slowly at hips
• Go down until hamstrings are fully stretched
• Squeeze glutes and hamstrings back up to standing

Perform 2-3 sets for 15 reps as tolerated.

Lying Leg Curls

Lying leg curls allow you to focus tension directly on the hamstrings. To perform:

• Lie face down on a leg curl machine
• Hook ankles securely under the padded lever
• Keeping abs engaged, curl legs up as far as possible
• Slowly lower back down just before calves touch machine

Aim for 8-10 reps for 3 sets.

Dumbbell Swings

This explosive move trains fast-twitch hamstring fibers. To do it:

• Stand holding single dumbbell with both hands between legs
• Bend over and swing dumbbell back between legs
• Drive hips forward forcefully to swing weight up to chest height
• Swing back down with control and repeat

Perform 10-15 reps for 2-3 sets.

Bridge Hip Thrusts

Bridges recruit the hamstrings eccentrically to develop strength through long muscle lengths.

• Lie on floor with shoulders on bench, knees bent
• Squeeze glutes and hamstrings to lift hips up high
• Hold top contracted position briefly
• Lower hips under control just above floor

Aim for 12-15 reps for 2-3 sets.

Hamstring Exercise Modifications

Proper form and appropriate exercise selection is key to prevent injury risk when strength training the hamstrings.

Those new to working out the back of their thighs should start cautiously with lighter weights and higher rep ranges. Seek guidance from a trainer as needed on technique.

Here are some exercise modifications to consider:

Using Resistance Bands

Resistance bands add challenge to bodyweight exercises like bridges or swings. They also allow tension adjustment to match different strength levels.

Single Leg Variations

Splitting movements into single leg performance increases hamstring and glute recruitment compared to two legs.

Doing Eccentric Emphasis

Lowering weights slowly on curls or deadlifts stresses hamstrings throuh a longer range of motion for size and strength gains.

Adjusting Foot Position

Turning toes slightly outward on stiff leg deadlifts can increase hamstring activation depending on individual biomechanics.

Monitoring Low Back

Maintain neutral spine posture during hip dominant exercises to avoid disc stress and ensure proper muscle targeting.

Those recovering from back injuries may need to avoid certain aggressive hamstring moves.

Integrating Hamstring Exercises into Workout Routines

Isolating the hamstrings is important but integrating some focused thigh exercises into lower body workout sessions has great benefit as well.

Be sure to include some hamstring moves like Romanian deadlifts and leg curls periodically alongside squats and lunges for balanced development.

Similarly, upper hamstrings get worked heavily during lower body circuit training if deadlifts, kettlebell swings, or bridging motions are programmed in.

Just be sure to counter all that posterior chain power with quad stretches! Light static stretching between sets helps maintain muscle balance.

The Takeaway on Hamstring Exercises

It takes focused effort through a variety of hip extension and knee flexion moves to truly strengthen the oft-neglected hamstrings.

But putting in the work has huge upside for performance, injury recovery, health, and aesthetics.

Be patient in gradually applying stress to the back of the thighs, utilizing proper form above all else.

In time, diligently training the hamstrings pays big dividends towards feeling and moving better everywhere.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.