{"id":11735,"date":"2025-05-21T05:37:00","date_gmt":"2025-05-21T05:37:00","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=11735"},"modified":"2025-05-21T20:48:29","modified_gmt":"2025-05-21T20:48:29","slug":"5-of-my-go-to-exercises-for-building-strong-hamstrings","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-go-to-exercises-for-building-strong-hamstrings\/","title":{"rendered":"5 Of My Go-To Exercises For Building STRONG Hamstrings!"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Here are 5 of my go-to exercises for building stronger and more durable hamstrings. These exercises will also help you get &#8220;jacked&#8221; hamstrings if this is a training goal!<\/p>\n\n\n\n<p class=\"has-text-align-left\">Many of these exercises require a fairly minimal amount of equipment so they can be done at home or the gym.<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Single Leg Assisted Deadlifts <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the hamstrings and glutes. <\/p>\n\n\n\n<p class=\"has-text-align-left\">This single leg deadlift variation is awesome as it requires less balance than regular single leg deadlifts. So you can use more weight, and\/or do more reps! This exercise also has a great carryover to learning unassisted single leg deadlifts.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Assisted Deadlifts\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/BkiXtJ42sMM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Stand fairly close to a stable surface like a squat rack, door frame, etc. Lightly rest your hand on this surface. The entire time, you&#8217;ll lightly glide your hand down and up the surface as you perform the exercise. Use as little assistance from your upper body as possible. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Stand on one foot, and have a slight bend in your knee. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">On the non-working side, keep your knee bent at approximately a 90 degree angle, and close to the midline of your body. Maintain this position for the duration of the exercise. Flex your glutes and hamstrings on this side. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Keep your arm rigid, lats engaged, and pretend you are trying to crush an orange in your armpit. This will help keep your arm and the weight from swinging. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection\/think about wrinkling the front of your shirt like you would during a dead bug. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now hinge\/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are hinging, pretend you are \u201cpulling\u201d your body back\/down with your posterior chain muscles. Don\u2019t just mindlessly drop down. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you reach your full range, engage your posterior chain muscles and press your body away from the surface and back to the top\/starting position. Use a range where you can maintain proper form. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Perform the lockout by using your glutes and hamstrings and extend your hips, and extend your knee. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 6-12 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Hamstring Walk-Outs <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise, which is SO much tougher than it looks, strengthens the hamstrings and glutes, and improves lumbo-pelvic stability (think core).\u2063 \u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Hamstring Walk-Outs\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/O_rDyqg-YY4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">As this exercise is incredibly difficult (particularly in terms of anti-rotation), you may keep your upper arms on the floor. Aim to use as little support from your upper body as possible. \u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor, and place your feet on a roller. If you don\u2019t have a roller you may keep your feet on towels or slider pads.\u2063\u2063\u2063 \u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In the starting position, your knees should be bent to roughly 90 degrees. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Extend\/lift your hips by using\/squeezing your glutes, NOT by arching your lower back.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In the top position, your body should form a straight(ish) line from your shoulders to knees.\u2063\u2063 Maintain this position as best you can for the duration of the exercise.\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While keeping your torso and hips as still as possible, walk the roller forward with your feet. Use small and controlled \u2018\u2019walks.\u2019\u2019 \u2063\u2063 \u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Once you reach your end range (a range where you are able to maintain proper form), perform the reverse movements and walk your feet back to the starting position.\u2063\u2063 \u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to collapse. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze\/flex your glutes. \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 3-6 reps per side. 1 rep = 2-4 walks out and 2-4 walks in.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Staggered Stance Barbell RDL&#8217;s\/Deadlifts + Posterior Band Resistance\u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the hamstrings and glutes. <strong>While I&#8217;m using a barbell, you can also do this using dumbbells, kettlebells, or a band (loop the band around your foot and hold in both hands).<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">The band resistance, which is coming posteriorly, helps reinforce the hip hinging movement and really forces you to use your hamstrings and glutes during the lockout.  <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Staggered Stance Barbell RDL&#039;s + Posterior Band Resistance\u2063\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/YcnzE0_lUhM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Fasten a resistance band around a secure surface, and loop the band around your hip crease. There should be a significant amount of resistance in the band for 100% of the exercise, and the resistance should be coming posteriorly.&nbsp; <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Adopt your preferred stance. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your arms\/weight(s) should not travel ahead of your body. Pretend you are painting your front leg with the weight(s), and that you are crushing oranges in your armpits. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Be on the forefoot of the back foot. Your front leg should be doing most of the work. Use as little or as much assistance from the back\/supporting side as needed. Ideally, your working side should be doing 75% or more of the work.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now hinge\/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are hinging, pretend you are \u201cpulling\u201d your body back\/down with your posterior chain muscles. Don\u2019t just mindlessly drop down. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the top\/starting position. Use a range where you can maintain proper form. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Perform the lockout by using your glutes and hamstrings and extend your hips, and extend your knee.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, or torso, spine, or hips to rotate. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 6-12 reps per side.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"http:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"938\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-27.jpg?resize=750%2C938&#038;ssl=1\" alt=\"\" class=\"wp-image-6491\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-27.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-27.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#efefef\"><strong>BUILD your lower body and core strength, and improve your mobility and athleticism<\/strong> with this comprehensive and effective program! Currently being followed by THOUSANDS of people in at least 50 countries. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. <strong>Great for home AND gym workouts<\/strong>!<strong>&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Long Lever Kickstand Hamstring Bridges<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the hamstrings and glutes, and helps bridge the gap between double leg and single leg hamstring bridges.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Long Lever Kickstand Hamstring Bridges\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Y24z79TW5SA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Bend both knees to roughly a 90 degree angle. Your feet should be roughly hip width apart. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">On the working side, place your foot so it is roughly in line with your outer hip. Don\u2019t cheat by placing your foot so it is well inside your hips. Many people do this to compensate! <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now walk one foot forward so your knee is close to fully extended. This will be the working side. The larger the knee angle, the more difficult the exercise will be. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Use as little or as much assistance from the back\/supporting side as needed. Ideally, your working side should be doing 75% or more of the work. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Keep your arms on the floor, and point your forearms up towards the ceiling. Or if you are using weight, keep your upper arms on the floor, and lightly support the weight using your hands. Aim to use as little support from your upper body as possible. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection\/think about wrinkling the front of your shirt like you would during a dead bug. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Extend\/lift your hips by pressing through the back of your foot and using your posterior chain muscles (largely your hamstrings), NOT by arching your lower back.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In the top position, your body should form a straight(ish) line from your shoulders to knee. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Pause for 1-2 seconds and really flex\/squeeze your hamstrings and glutes.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Return to the starting position with control. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, or torso, spine, or hips to rotate.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-15 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Hamstring Slide-Outs With Slow Lowering\/Eccentric<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the hamstrings and glutes, and improves hamstring mobility.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Hamstring Slide-Outs (longer lowering\/eccentric)\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/Y3BIGdSlesA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor, and place the back of your feet on towels, slider pads, or a foam roller. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place your feet so they are approximately hip width apart, or slightly closer together. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your head, torso and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In the starting position your shins should be in a vertical position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">You may keep your arms on the floor. Aim to use as little support from your arms as possible. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Extend\/lift your hips by pressing through the back of your feet and using\/squeezing your glutes, NOT by arching your lower back. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In the top position, your body should form a straight line from your shoulders to knees. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection\/think about wrinkling the front of your shirt like you would during a dead bug, and flex\/squeeze your glutes. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now take 3-5 seconds to slowly extend\/straighten your knees and slide your feet forward. Use your hamstrings to control the movement. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Once you hit your end range (a range where you are able to maintain proper form), contract\/use your hamstrings (perform a hamstring curl) and return your lower body to the top\/starting position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, torso, spine or hips to rotate, or hips to collapse. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core braced (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 5-10 reps.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-11505\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&amp;ssl=1 819w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=240%2C300&amp;ssl=1 240w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=768%2C960&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#e7e3e3\"><strong>Build full body strength, mobility, and athleticism.<\/strong> The value this program provides is unmatched! For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-8629a54f87f9f982e05e9bcdd5857dc9\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-full-body-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here are 5 of my go-to exercises for building stronger and more durable hamstrings. These exercises will also help you get &#8220;jacked&#8221; hamstrings if this is a training goal! Many of these exercises require a fairly minimal amount of equipment so they can be done at home or the gym. #1) Single Leg Assisted Deadlifts This exercise strengthens the hamstrings and glutes. This single leg deadlift variation is awesome as it requires less balance than regular single leg deadlifts. So you can use more weight, and\/or do more reps! This exercise also has a great carryover to learning unassisted single leg deadlifts. Coaching Tips: Do 2-3 sets of 6-12 reps per side. #2) Hamstring Walk-Outs This exercise, which is SO much tougher than it looks, strengthens the hamstrings and glutes, and improves lumbo-pelvic stability (think core).\u2063 \u2063\u2063 Coaching Tips: Do 2-3 sets of 3-6 reps per side. 1 rep = 2-4 walks out and 2-4 walks in. #3) Staggered Stance Barbell RDL&#8217;s\/Deadlifts + Posterior Band Resistance\u2063 This exercise strengthens the hamstrings and glutes. While I&#8217;m using a barbell, you can also do this using dumbbells, kettlebells, or a band (loop the band around your foot and hold in both hands). The band resistance, which is coming posteriorly, helps reinforce the hip hinging movement and really forces you to use your hamstrings and glutes during the lockout. Coaching Tips: Do 2-3 sets of 6-12 reps per side. BUILD your lower body and core strength, and improve your mobility and athleticism with this comprehensive and effective program! Currently being followed by THOUSANDS of people in at least 50 countries. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts!&nbsp; LEARN MORE #4) Long Lever Kickstand Hamstring Bridges This exercise strengthens the hamstrings and glutes, and helps bridge the gap between double leg and single leg hamstring bridges. Coaching Tips: Do 2-3 sets of 8-15 reps per side. #5) Hamstring Slide-Outs With Slow Lowering\/Eccentric This exercise strengthens the hamstrings and glutes, and improves hamstring mobility. Coaching Tips: Do 2-3 sets of 5-10 reps. Build full body strength, mobility, and athleticism. The value this program provides is unmatched! For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":12508,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[34,33,20,851,1567,26],"tags":[500,464,811,446,943,939,940,946,942,944,949,950,953,945,941,209,466,428,487,480,65,347,413,72,374,384,938,948,300,360,77,432,359,430,363,362,141,361,947,415,951,414,491,426,434,492,952,433,479,668,669,688,667,571,625,443,754,536,411,747,445],"class_list":["post-11735","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-glute-exercises","category-hamstring-exercises","category-hinging-movement","category-home-workouts","category-knee-durability","category-lower-body-exercises","tag-athlete-training","tag-athlete-workouts","tag-athletic-training","tag-balance-training-for-runners","tag-best-hamstring-building-exercise","tag-best-hamstring-building-exercises","tag-best-hamstring-building-workout","tag-best-hamstring-building-workouts","tag-best-hamstring-exercise","tag-best-hamstring-exercises","tag-best-hamstring-strengthening-exercise","tag-best-hamstring-strengthening-exercise-for-athletes","tag-best-hamstring-strengthening-exercise-for-runners","tag-best-hamstring-workout","tag-best-hamstring-workouts","tag-deadlifting-for-women","tag-deadlifts-for-women","tag-eccentric-training-hamstrings","tag-glute-building-workouts","tag-glute-exercise","tag-glute-exercises","tag-glute-training","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workout","tag-hamstring-building","tag-hamstring-curl","tag-hamstring-curls","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-exercises-for-women","tag-hamstring-exerciss","tag-hamstring-injury-rehab","tag-hamstring-prehab","tag-hamstring-rehab","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-athletes","tag-hamstring-training-for-females","tag-hamstring-training-for-runners","tag-hamstring-training-for-women","tag-hamstring-workout","tag-hamstring-workouts","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-men","tag-hamstring-workouts-for-runners","tag-hamstring-workouts-for-women","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-prehab-for-runners","tag-running-exercises","tag-running-training","tag-running-workout","tag-running-workouts","tag-single-leg-deadlifts","tag-sports-training","tag-strength-training-for-runners","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Of My Go-To Exercises For Building STRONG Hamstrings! -<\/title>\n<meta name=\"description\" content=\"Here are 5 of my go-to exercises for building stronger and more durable hamstrings. 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