The Hamstring Blueprint: Evidence-Based Exercises for Better Function

Many people overlook specifically targeting the hamstrings during leg workouts. However, neglecting this important muscle group can lead to movement imbalances and decreased function. Developing the hamstrings helps make daily activities easier – especially for older adults – and can also reduce lower back discomfort caused by tightness or limited mobility.

With this in mind, ACE-sponsored research asked Unpleasant identify the best exercises for the hamstrings. The following nine exercises were evaluated (you can read how to perform each exercise via the link above):

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 evaluated because it is difficult to access and isolate with the electromyography (EMG) used to collect data. To analyze the results, the researchers compared all exercises with machine-assisted prone positioning, which is a common hamstring exercise that elicits relatively equal activation of the BF and ST.

There were only two exercises – kettlebell swings and Romanian one-arm/one-leg deadlifts – that had similar levels of muscle activation for both the BF and ST compared to the prone position. These results show 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 workout 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 help us. Here it is what they had to say:

Greg ColemanACE certified personal trainer, says that about him two favorite hamstringS exercises are the dumbbell stiff–legged deadlift and spread–stand single–leg deadliftboneH of which are suitable for clients who want to improve their general condition.

The barbell stiff–legged deadlift is effective for the hamstrings because you get great feedback from the muscles you are performing the exercise correctly. Moreover, this is a great fundamental movement for more advanced movements that require good hinging, like bent–about rows and kettlebell swings.

The spread out–stand single–The leg deadlift allows you to target the hamstringS and gluteS without worry about your balance, as you would with a traditional single–leg deadlift. This exercise Also This allows you to address imbalances by work each leg separately.

Cindy SullivanACE certified personal trainer, group fitness instructor and health coach, recommends standing hamstring curls and sit-to-standS with a slow, controlled lower (eccentric focus) when working with middle-aged and older adults.

“Both of these exercises are low impact, require little or no equipment and help my clients move better in their daily livesves”, she explains.

Standing HcourseS cURLs are pIdeal for clients who are just starting to exercise or who are returning from an injurybut also for that one who want to strengthen their legs when walking, climbing stairs or improving balance. To make this exercise easier, perform slower, smaller movements. To increase the intensity, increase resistance and hold the top for a second or two to deepen the contraction.

The sthe-to-Stooth along eccentric Falso is eexcellent for intermediate to advanced clients looking to improve leg strength, current and control. “I also use it with active older adults who want to remain independent and prevent falls or knee problems,” explains Sullivan.

To make this movement easier, youse armrests or a higher chair to help with the movement. To increase the intensity, hold a weight on the chest and aim at a three to fivesecond controlled descent, or use a lower seat to get higher the range of movement.

Final thoughts

It is essential that clients train the skills hamstrings muscles retain muscle balance and proper functioning during both activities of daily living and sports-related movements. According to the ACE-sponsored study, a training program for the hamstrings can be a combination of the lying leg curl machine, kettlebell swings And Romanian one-arm/one-leg deadlifts.

Also consider adding our expert recommendations to your repertoire. View the link to the ACE-sponsored research for descriptions of the tested exercisesas well as the links below to learn how to perform each move or share it with your clients:

	Corrective exercise (worth 2.5 ACE CECs): As an ACE Corrective Exercise Specialist, you will design programs for clients affected by chronic conditions or injuries, helping them regain daily function and move with confidence.
	Pain-free movement (worth 1.2 ACE CECs): As a pain-free movement specialist, you will better understand how pain affects movement and how you can create new strategies to help people move without pain.