Are you looking for bodybuilding exercises to workout and build your hamstrings? The hamstrings are the antagonist muscles of the quadriceps, the largest in the body. While the quads push, the hamstrings pull, which gives the body agility and motion. The hamstring muscle helps you perform daily activities such as walking, bending, and lifting your leg. Hamstring injury is a common problem that can cause pain and disability.
The hamstring muscles include the biceps femoris, semitendinosus, and semimembranosus. Thus, this muscle group is on the thigh’s posterior (rear) side. The biceps femoris has two heads, a long head, and a short head. The semitendinosus and semimembranosus are located medially (toward the body’s center) to the biceps femoris.
There are many benefits to working out and building hamstring muscles, some of which include:
- improved athletic performance
- reduced risk of injury
- increased muscle mass
- improved bone density
- improved joint health
Some of the best hamstring exercises for bodybuilding are:
Hamstring Curls
Hamstring curls are an excellent exercise for targeting the hamstring muscles. To do this exercise, you will need a hamstring curl machine. You can do this exercise seated or standing. If you are doing the exercise seated, place your ankles under the pad and sit up straight. If you are standing, place your feet shoulder-width apart and hold on to the machine for support. Then, slowly curl your legs towards your butt and lower back down.
Glute-Ham Raises
Glute-ham raises are another excellent hamstring exercise. For this exercise, you will need a glute-ham raise machine. To do the exercise, start by kneeling on the padded platform. Next, place your feet under the footpads, lean forward, and straighten your back. Finally, slowly raise your legs until they are parallel to the floor, and lower back down.
Romanian Deadlifts
Romanian deadlifts are a great hamstring exercise that targets the glutes and lower back. Hold a barbell in front of you with your feet hip-width apart to do this exercise. Bend at the hip, raise the barbell towards your thighs, and keep your back straight. Once the bar reaches your knees, raise the barbell to your waist by thrusting your hips forward. Next, lock your back and slowly lower the weight to the starting position.
Good Mornings
Good mornings are a hamstring exercise that also targets the lower back. Hold a barbell across your shoulders with your feet hip-width apart to do this exercise. Also, bend at the hips and lower your torso forwards, keeping your back straight. Once you have lowered your torso parallel to the ground, raise it back to the starting position.
Sumo Deadlifts
Sumo deadlifts are a hamstring exercise that also targets the glutes and quads. Start with your feet wider than shoulder-width apart, and your toes turn outwards to do this exercise. Bend at the hip, raise the barbell towards your thighs, and keep your back straight. Once the bar reaches your knees, raise the barbell to your waist by thrusting your hips forward. Next, lock your back and slowly lower the weight to the starting position.
The Last Word on What Are the Best Bodybuilding Exercises for Hamstrings
These are just a few of the best hamstring exercises for bodybuilding. Try incorporating some exercises into your workout routine to help build and strengthen your hamstrings. Also, use proper form, progressive overload, and a periodization plan to get the best results from your hamstring workout. Finally, use a high protein diet because you are what you eat. What do you think? Please share your response in the comment section below so that others can benefit from your experience.
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