Exercises for Backs of Thighs: The 5 Best Moves

Whether or not you’re an athlete chasing a PR or a weekend warrior simply seeking to keep injury-free, including focused workouts for the backs of your thighs to your routine is a should. Let’s dive into the perfect strikes to maintain your hamstrings robust, balanced, and prepared for something.

However first, the advantages of strengthening your hamstrings

Your hamstrings do greater than you may suppose—they’re powerhouses for each hip extension and knee flexion, in response to Shawn Collins, PT, DPT, CSCS, a efficiency bodily therapist at Bespoke Physical Therapy in San Diego, California.

• For hip extension: They aid you bend at your waist, like when choosing one thing up off the ground.
• For knee flexion: They stabilize your knees and propel your physique ahead throughout working.

However right here’s the catch: Hamstrings are among the many most steadily strained muscle tissue, Collins says. Protecting them robust isn’t nearly peak efficiency—it’s a sensible solution to stop accidents. Plus, robust hamstrings take strain off your decrease again throughout every day duties, serving to you keep away from nagging aches and pains, he says.

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The most effective workouts for backs of your thighs

Trying to degree up your hamstring sport? These workouts goal power, stability, and adaptability, with choices for each health degree.

Professional-tip: Don’t program all of the strikes in a single session. You don’t need to overload your hammies and get damage, which simply defeats the aim. As a substitute, begin by including one to 2 workouts on leg day and slowly progress from there.

1. Seated hamstring curl

Trying to isolate your hamstrings and end your sweat session robust? Seated hamstring curls are a should. They’re versatile, simple to scale for weight and vary of movement, and might be carried out on a machine, cable setup, and even with a resistance band, Collins says.

1. You may want a research seat and a resistance band or cable machine for this train.
2. Anchor a resistance band to one thing stable or set a cable machine at ankle-to-knee peak.
3. Sit on a sturdy seat that retains your ft off the bottom and received’t budge.
4. Connect the band or cable to your ankle with an ankle cuff.
5. Pull your heel towards you so far as potential, then management the return.
6. Carry out 3 units of 12-15 reps.

2. Hamstring bridge

Kick your glutes bridge up a notch. This variation emphasizes your hamstrings by way of a larger vary of movement—good for the center of your exercise, Collins says.

1. You may want a sturdy sofa, chair, or bench for this train.
2. Lie in your again along with your heels on the sting of a sofa, chair or bench. Cross your palms in opposition to your chest.
3. Squeeze your glutes and press into your heels to carry your hips off the ground.
4. Slowly decrease your hips again all the way down to the ground.
5. Full 3 units of 6-8 reps.

3. Single-leg hamstring bridge (either side individually)

Nailed the hamstring bridge above? Take it to the following degree with this single-leg model. It not solely challenges your hamstrings but additionally engages your hip stabilizers, Collins says.

1. You may want a sturdy sofa, chair, or bench for this train.
2. Lie in your again along with your heels on the sting of a sofa, chair or bench. Cross your palms in opposition to your chest.
3. Elevate your proper foot off the sofa, chair, or bench.
4. Squeeze your glutes and press into your left heel to carry your hips off the ground.
5. Slowly decrease your hips again all the way down to the ground.
6. Full 3 units of 6-8 reps per leg.

4. Romanian deadlift

This purposeful train strengthens your hamstrings and mimics the motion of choosing up objects—important for on a regular basis life, Collins says. As a result of it’s a demanding train, deal with it early in your exercise, proper after your warm-up, for optimum influence, he says.

1. You may want a set of dumbbells for this train.
2. Stand along with your ft hip-width aside, holding a dumbbell in every hand (palms dealing with in).
3. Barely bend your knees and decrease the load by hinging at your hips.
4. Hold your again straight and decrease the weights to mid-shin or so far as your flexibility permits.
5. Push by way of your ft to return to beginning place, conserving the weights near your shins.
6. Full 3-4 units of 5-8 reps.

5. Single-leg Romanian deadlift (either side individually)

This Romanian deadlift development builds power and stability whereas focusing on imbalances between your legs, Collins says. Feeling somewhat wobbly on one leg? Completely regular. Maintain onto one thing sturdy for stability if wanted.

1. You may want a dumbbell for this train.
2. Stand along with your ft hip-width aside, a slight bend in each knees, holding a dumbbell in your proper hand (palm dealing with in).
3. Press your butt again and hinge your hips ahead, extending your proper leg behind you. Concurrently press your left foot into the ground.
4. Hinge ahead and proceed reducing till your torso is parallel to the ground otherwise you really feel a pull in your glutes and hamstrings (whichever comes first).
5. Press into your left foot, squeeze your glutes and reverse the motion to return again to the standing begin place.
6. Full 3-4 units of 5-8 reps per leg.