TOP 7 HAMSTRING EXERCISES

Since the previously mentioned research demonstrated that the RDL exercise, along with the glute-ham raise and lying leg curl, are effective exercise applications for maximizing the involvement of the hamstring musculature, the following list of exercises provides several different versions of the RDL to mix into your workouts to keep things fresh and interesting without sacrificing effectiveness.

1) BARBELL ROMANIAN DEADLIFT (RDL)

Stand tall with your feet hip-width apart, holding a barbell in front of your thighs with your arms straight. Keeping your back straight, hinge at your hips and bend forward toward the floor, keeping your knees bent at a 15- to 20-degree angle. As you hinge forward, drive your hips backward and do not allow your back to round out. Once your torso is roughly parallel to the floor or the weight plates lightly tap the floor, drive your hips forward toward the barbell, reversing the motion to stand tall again and complete one rep.

2) ONE-LEG ONE-ARM DUMBBELL RDL

Stand on one leg and hold a dumbbell in the opposite hand. Keeping your back and arm straight, hinge at your hip and bend forward toward the floor, keeping your weight-bearing knee bent at roughly a 15- to 20-degree angle. As you hinge, allow your non-weight-bearing leg to elevate upward so it remains in a straight line with your torso, and do not allow your lower back to round out. At the bottom position (when your torso is roughly parallel to the ground), be sure to keep your hips flat and do not allow them to rotate. Once your torso and non-weight-bearing leg are roughly parallel to the floor, reverse the motion by driving your hips forward to stand tall again, completing one rep.

3) ONE-LEG BARBELL RDL

This is the single-leg version of the Romanian deadlift and is performed using the same mechanics as the double-leg Romanian deadlift. Stand on one leg while holding a barbell in front of the weight-bearing thigh with your arms straight. Keeping your back straight, hinge at your hip and bend forward toward the floor, keeping the weight-bearing knee bent at a 15- to 20-degree angle. As you hinge, allow your non-weight-bearing leg to elevate upward so it remains in a straight line with your torso. Be sure to keep your lower back from rounding out. Once your torso and non-weight-bearing leg are roughly parallel to the floor or the weight plates lightly tap the floor, drive your hips forward toward the barbell, reversing the motion to stand tall again and complete one rep.

4) RDL LUNGE

Stand tall with your feet hip-width apart while a holding a dumbbell in each hand at your side. Step forward with one leg, keeping your front knee bent 20 degrees and your back knee straight. As your front foot hits the ground, simultaneously lean forward by hinging at your hips. Keep your back straight and allow your rear heel to come off the ground. Reverse the motion by stepping backward and returning to a standing position. Repeat on the other leg.

5) LYING LEG CURL MACHINE
To perform this exercise, you’ll need to use the machine that’s commonly known as the lying hamstring curl or lying leg curl machine. Assume a lying position with your hip joint on top of the apex of the pads. Adjust the pad you’ll be pushing against to a position that’s at the bottom of your calves. Hold onto the handles, and with your legs hip-width apart, pull your heels toward your glutes as far as possible. Slowly reverse the motion under control.

6) GLUTE-HAM RAISE MACHINE

Place your feet at hip-width against the footplate in between the rollers with your knees just behind the pad. Begin with your torso upright and knees bent at a 90-degree angle. Slowly bend your knees without bending at your hips until your torso becomes parallel to the floor, or until you can no longer maintain your hips and torso in a straight line. Reverse the action by bending your knee and pulling yourself back up so that your torso returns to perpendicular to the floor.

7) FLOOR GLUTE-HAM RAISE

Since many gyms don’t have a glute-ham machine, you can use a partner to perform this exercise or brace your feet under something stable. If you’re using a partner, have them place their hands on your ankles and firmly hold them down.With your knees resting on a pad or a rolled up towel, perform the exercise as directed in the glute-ham raise machine description. Place your hands in front of you as you reach the floor. Due to the difficult nature of this exercise, you may have to use your arms to lightly push off the floor to aid your return back to the starting position.