Many people overlook the specific targeting of the hamstrings during leg training. However, neglecting this important muscle group can lead to movement imbalances and reduced function. Developing the hamstrings helps make daily activities easier—especially for older people—and can also reduce lower back discomfort caused by tightness or limited mobility.
With that in mind, Research sponsored by ACE searched for to recognize the best exercises for hamstrings. The following nine exercises were evaluated (you can read about how to perform each exercise in the link above):
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The hamstring muscle group, located on the back of the thigh, is made up of three muscles: the biceps femoris, the semitendinosus, and the semimembranosus. Together, these muscles are responsible for hip extension and knee flexion.
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The purpose of this study was to determine which of nine hamstring exercises would be most effective in activating the biceps femoris (BF) and semitendinosus (ST). The semimembranosus was not assessed because it is difficult to access and isolate with the electromyography (EMG) used for data collection. To analyze the results, the researchers compared all exercises with the prone leg curl using a machine, which is a common hamstring exercise that causes relatively equal activation of BF and ST.
There were only two exercises—kettlebell swings and one-arm/single-leg Romanian deadlifts—that had similar muscle activation levels for both BF and ST compared to prone leg curls. These results reveal that these three exercises stimulate the hamstrings equally well and can be used interchangeably. Kettlebell swings are a great option for home workouts for those who choose not to exercise in a gym or who don’t have access.
Expert advice
In the interest of providing options and adding variety to workouts, we asked two experienced ACE professionals to assist us. There you go what they had to say:
Greg ColemanACE Certified Personal Trainer, he says that his two favourites hamstringsmall high schools are the dumbbell stiff–leg deadlift and stairlift–single attitude–dead leg liftbotor of which it is suitable for clients who want to improve their overall fitness.
Dumbbell stiff–The leg deadlift is effective for the hamstrings because you get a lot of feedback from the muscles if you are performing the exercise correctly. Moreover, this is one great fundamental movement for more advanced movements which require proper articulation, such as bent–over rows and kettlebell swings.
The staggered–single attitude–The dead leg lift allows you to target the hamstringssmall and glutealsmall without you have to worry about your balance, as you would with a traditional single–dead leg lift. This exercise also allows you to address imbalances with working each leg independently.
Cindy SullivanACE Certified Personal Trainer, Group Fitness Instructor and Health Coach, recommends standing hamstring curls and sit-to-standsmall with slow, controlled lower (eccentric focus) when working with middle-aged and older adults.
“Both from these exercises is low impact, require little or no equipment, and I help my clients move better in their daily livesves“, she explains herself.
Position orplungersmall dourls is pideal for clients starting to exercise or returning from injuryas well as for them who want to strengthen their legs for walking, climbing stairs or improving balance. To make this exercise easier, perform slower, shorter movements. To increase the volume, increase resistance and hold it at the top for a second or two to deepen the contraction.
The sthis-to-smalland me meccentric eatocus is excellent for intermediate to advanced clients looking to improve leg strength, power and control. “I also use it with active seniors who want to remain independent and avoid falls or knee problems,” Sullivan explains.
To do this move easier, use armrests or a higher seat to help with the movement. To increase the volume, hold a weight on the chest and aim for one three to fivesecond controlled descent or use a lower seat to increase the series of movement.
Final Thoughts
It is vital that customers educate the femoral muscles to keep muscle balance and proper function during both activities of daily living and sports-related movements. According to research funded by ACE, a training program for hamstrings may include some combination of the bent leg curl machine, kettlebell swings and Romanian one-arm/single-leg deadlifts.
Also, consider adding our expert recommendations to your repertoire. Check it out link to Research sponsored by ACE for descriptions of the exercises testedas well as the links below to learn how to do each move or share them with your clients:
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