5 Best Exercises to Strengthen Your Weak Hamstring

5 Best Exercises to Strengthen Your Weak Hamstring

Walking, running, cycling or even hiking, To perform every activity it is crucial to have a strong hamstring muscle. As Hamstring muscles get involved in the majority of our routine task, it is important to add on a few effective hamstring exercises to ensure that you don’t get any muscle spasm.

Many athletes ignore hamstring exercises believing that strong quadriceps are all that is needed to let them accelerate their speed, leap higher, and become more agile. However, they are unaware of the fact that hamstring exercises help in hip flexion and knee extension. Hamstring muscles help in transmitting the power to hips and knees, which allows you to manage your sporting performance.

Strengthening hamstrings is also crucial for preventing injuries such as tears and strains.

In this blog, we will help you know 5 effective exercises to strengthen your weak hamstring.

But before that, let us quickly have a look at what actually are the hamstring muscles!

What are your hamstring muscles?

The hamstrings of your body are large muscles that are located at the rear of your thigh.

They’re actually comprised of 3 distinct muscles:

the biceps femoris,


and semitendinosus.

Hamstring muscles perform an important role in mobility. They aid in stretching your hips as well as flexing your knees, allowing you to perform everything from standing straight and bent forward, running, walking, and jumping. For any human body, it becomes quite crucial to have strong hamstring muscles. If you are facing any severe hamstring muscles pain, then professional Osteopathy Manchester can easily help you regain your mobility!

5 Best Hamstring exercises available

The most effective hamstring exercises are ones that include movements of stretching your hip or extending your knee.

Now we will be discussing those top 5 exercises to strengthen your hamstring muscles. You will also find the directions and the benefits of the exercises for your hamstrings:

1) Sumo Squat

To strengthen your inner thighs as well as the hamstrings, consider including a Sumo Squat exercises routine. The sumo squat is a great exercise, you’ll reap the same benefits as a conventional squat but boost the activity of your inner thighs as well as the hamstrings. It’s possible to perform this exercise with or without any weight.

How to perform Sumo Squat Exercise?

— Place your feet that are slightly wider than your hip width. Your toes should be about 45 degrees to the side.

— Set your arms out to the sides at the shoulder level. If you’re using weights, secure the dumbbells by your shoulder or in the goblet-like position on your chest.

— Breathe deeply and engage your core and push your hips downwards to Squat position.

— At the bottom, stop inhaling, then pull to an upright position. Make sure that the weight is evenly distributed throughout the heel and midfoot.

— Do somewhat 12 to 15 reps.

It is possible to make this step more difficult by squatting lower, or ease it by reducing the distance that you have to squat down.

2) Kettlebell Swing

If you’re looking for an exercise that improves your endurance as well as targets several muscles, then you should start with kettlebell swing. Apart from engaging all muscles of the lower part of the body this exercise boosts your ability to activate the hamstrings.

The hamstring workout is designed to target glutes as well as the hamstrings.

How to perform Kettlebell Swing Exercise?

— The kettlebell should be placed slightly ahead of you and grasp the handles.

— Keep your feet slightly wider than the hips with your feet pointing out slightly.

— Maintain a straight spine position using your shoulders bent slightly, bend your knees while bringing your hips down, and then tilt your body forward while you grab the kettlebell using both hands. This isn’t an Squat. It’s a hip hinge which means you must avoid bending the knees too much.

— With the kettlebell in your hands and your shoulders back, you can roll them to engage your core and begin by pressing the glutes and hamstrings.

— You can lift the kettlebell to your chest. Maintain your body weight towards your heels.

— Lower the kettlebell, then swing it across your legs.

— Do somewhat 15 to 20 repetitions or for a set amount of time.

Be sure to perform the hip hinge instead of a Squat. The hinge motion is what allows you to focus on the glutes and hamstrings.

We’ve tested, tried, and have witnessed many of our patients to make benefits out of it.

3) Basic Bridge

The bridge exercise is a great way to strengthen and isolate the glute and hamstring muscles. Because it is an exercise for beginners it is suitable for all fitness levels.

How to perform Basic Bridge exercise?

— Place an exercise mat down onto the ground. Lie on your back and keep your knees bent. Place your feet lying flat on the floor, approximately a foot to your butt. Arms should rest on your side.

— Engage your abdominal muscles and glutes. Push your heels towards the floor, then lift your hips and concentrate on tightening the muscles of your hamstrings.

— Hold this position for about 10 to 20 seconds and do 10 more reps of it.

Do not use the bridge if sitting on the floor creates pain or isn’t recommended because of a medical condition.

4) Lying Leg Curl

Lie leg curl is an exercise that targets specifically the hamstrings. To perform this exercise it is necessary to have access to a leg curler. You can also consider buying a standing or sitting leg curling machine.

How to Perform Lying Leg Curl exercise?

— Adjust the roller pad until it sits over the heels. The machine should include directions with images illustrating the procedure.

— Lay on your stomach and place a rolling pad placed on lower calves. Be sure your legs are stretched to the max. Grab the machine handles on each side.

— Lift your feet , keeping your legs on the bench. Flex your knees, then draw your ankles toward your glutes.

— For a few seconds hold the position and do 10 to 15 repetitions.

Pick a weight that is sufficient to ensure a tight form. If your hips are bouncing out of the bench when you curl you, reduce the weight.

5) Traditional Squat

The squat is the best and effective workout for overall leg strength. Squats are known for its ability to focus on the quads, glutes and hamstrings as well as legs. It can be done using weights and even without weights.

How to perform Lying Leg Curl exercise?

–Place your feet perpendicular to your shoulder. If you’re using a weight using a dumbbell, place it in each hand.

–Engage your core, and push your hips downward in a sitting position. If you are using your body weight only, lift your arms to the front while you squat.

— Keep your head straight.

— Hold the position for a few seconds and then get back to the starting position.

— Do 12 to 15 repetitions.

It is possible to use dumbbells, kettlebells, or even an oversized barbell to add more resistance to your squat. Make sure to squeeze your hamstrings throughout the entire squat.


Hamstring exercises help in increasing strength, flexibility and endurance of your legs. The exercises mentioned above are a good choice to do at your home or at the gym. Try to include a few of them in your daily routine.

Even after exercising and taking proper care of your pain it is getting severe, then do consider consulting our Chronic Pain Specialists.

At CT Clinic, we can help you heal with our innovative COPA therapy and improve the quality of your life.


For the best healthcare assistance, book an appointment with us at (+44) 0161 4597 034 now!