How to train your hamstring? – Credihealth Blog


Hamstrings are crucial muscles extending from the hip to the knee on the back of the thigh.

Hamstring muscles are an important part of the body, but people often neglect them and don’t give them the same focus as other muscles.

By working on your hamstrings, you can enhance your running speed, jump higher, and can help you to take more weight on your leg. 

Functions of the hamstrings

The hamstrings are exceptional muscle that goes about as 2 joints. Hamstrings are likewise capable as the hip joint, pushing your hips into “augmentation” or, all the more unequivocally, pushing your hips ahead until they are right underneath your spine.

Hamstrings are likewise significant for physicality. Thus, you must train your hamstring by doing relevant exercises. 

The 5 top Hamstring exercises

Sumo squat

If you want to train your inner thighs and hamstrings, try this exercise. With the sumo squat, you will increase the activation of the hamstrings. 

             Follow the below steps to do this exercise:

  • Stand at hip-width or a little wider. Point your toes outward at a 45-degree angle. You’ll turn your hips outward. 
  • Take your arms straight in front of you at shoulder height. If you have taken weights, then hold the weights securely at the shoulders or in the front of your chest. 
  • Take a long breath, fix your stomach muscles, and drive your hips back to bring yourself down into a squat.
  • Take a little respite at the base, breath out, and return to your standing position. Try to keep the weight-adjusted between the impact point and midfoot.

Basic Bridge,

The basic bridge training exercise isolates the hamstrings and glute muscles and, subsequently, accomplishes a well-built musculature crafted by leg press for glutes

It is a fledgling activity; hence, everybody can do this activity and train their hamstring.

            Follow these means for the preparation:

  • Use a mat on the floor, and be backside with your knees twisted. 
  • Take your hips off the floor by fixing your glutes and abs. You should focus on crushing the hamstrings. 
  • Be in that position for around 20 seconds. 
  • Be back to the original position and repeat the same. 

Leg press on the ball

Doing the leg press on the ball can target the entire lower-body part and improve your body strength and stability. 

             Instructions for doing this exercise:

  • Sit on a big exercise ball.
  • Step your feet out before your body is inclined on the ball. Your focus will be off the task at hand.
  • Bend the knees the same you do while doing the squats. Later, press through the heels to get back to the starting position. 

Reverse plank

The reverse plank is a middle-level exercise beneficial for core strength, hamstrings, and the upper body. Thus, it can be the perfect exercise for your overall body. 

             Follow the below instructions for doing the exercise:

  • Keep the mat on the floor and sit down by extending your legs.
  • Take your back behind you and spread your fingers wide. Each hand should be outside your hips but in line with your shoulders. 
  • Use your hands and lift your body. Remember to keep your whole body straight and look towards the ceiling.
  • Hold this situation while fixing your hamstrings, glutes, and center for 15 to 30 seconds.
  • Get back to the beginning position. 

Traditional squat

By doing the traditional squat, you can guarantee that leg press muscles worked appropriately. The activity focuses on your glutes, quads, hamstrings, and calves.

             Follow the underneath moves to perform this exercise:

  • Stand with your feet somewhat farther separated than shoulder width. If you’re utilizing loads, keep up with your arms at your sides while holding a free weight in each hand.
  • Use your core, twist your legs, and crouch till the thighs come lined up with the floor. 
  • Keep your head up and see straight 
  • Be in the base situation for certain seconds, then breathe out and push through the heels to get back in the beginning position. 

Final thoughts

At last, we would say that people should pay attention to training their hamstrings. Working on these muscles can improve your energy. They can improve your overall body health and improve your look as well. Thus, train your hamstrings; perform the above exercises to strengthen these muscles. 

Disclaimer: The statements, opinions, and data contained in these publications are solely those of the individual authors and contributors and not of Credihealth and the editor(s). 

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