What are some free weight exercises to isolate hamstrings?

Asked by: Brandi Davidson

On top of compound exercises like deadlifts (particularly the stiff-legged variety, if you’re flexible enough) and squats (if you’re flexible enough to do them right), glute-ham raises are an excellent way to target the hamstrings.

How do you work your hamstrings with free weights?

We're going to allow ourself to go down from our hips slow until our hamstrings are extending. Back up slowing the weight down as our hamstrings are extending. Back up let's do it.

What exercises isolate the hamstrings?

The leg curl tends to be the gold standard when it comes to hamstring isolation exercises. While there are several variations, this movement uses a weighted pad that is placed just below the calf muscles and curled in toward your legs.

What is a free weight exercise to strengthen the hamstring muscles?

The Best Dumbbell Exercises for Hamstrings

1. 5.1 Dumbbell Deadlift.
2. 5.2 Single-Leg Dumbbell Deadlift.
3. 5.3 Weighted Glute Bridge.
4. 5.4 Dumbbell Elevated Hip Thrust.
5. 5.5 Weighted Swing.
6. 5.6 Dumbbell Good Morning.
7. 5.7 Dumbbell Sumo Squat.
8. 5.8 Reverse Dumbbell Lunge.

What are 5 exercises for hamstrings?

Top 5 exercises to build bigger hamstrings

1. Romanian Deadlifts. Romanian deadlifts (or stiff leg deadlifts) are great for working your hamstrings. …
2. Bulgarian Split Squats. …
3. Lying Leg Curls. …
4. Kettlebell Swings. …
5. Back Squat. …
6. Which is your favourite hamstring exercise?

What are 3 exercises for the hamstrings?

3 of the Best Exercises to Build Your Hamstrings

• Barbell Romanian Deadlift (RDL) Variations: Double dumbbell or kettlebell Romanian deadlifts. …
• Barbell Good Mornings. Variations: Resistance band good mornings. …
• Cross-Body Kettlebell Single-Leg Romanian Deadlift. Variations: Dumbbell single-leg RDL.

What are 3 exercises that strengthen the hamstrings?

Best Hamstring Exercises

• Lying Leg Curl.
• Hamstring Slide.
• Toes-Elevated Dumbbell RDL.
• Dumbbell Good Morning.
• Razor Curl.
• Single-Leg Stability Ball Curl.
• Nordic Hamstring Curl.
• Eccentric Hip Extension Hamstring Curl With Sliders.

How do I target my hamstrings?

8 Hamstring Exercises You Can Do at Home to Tone Your Thighs (and Prevent Injury)

1. Good Mornings. *This is a great way to warm up your hamstrings. …
2. Romanian Deadlifts. …
3. Single Leg RDLs (Romanian Deadlifts) …
4. Single Leg Glute Bridge. …
5. Glute Bridge March. …
6. Dumbbell Donkey Kicks. …
7. GHRs (Glute-Ham Raises) …
8. Stability Ball Hamstring Curls.

How can I train my hamstrings without a machine?

So you can use a barbell you can use a dumbbell. Other exercises like a glute bridge. This is a great exercise to get the stress off the back. And really emphasize on the hamstrings and glutes.

Are squats for hamstrings or quads?

Both leg presses and squats primarily work your quadriceps, or quads. But they also work your hamstrings (muscles opposite your quads at the back of your thighs) and glutes (the muscles in your buttocks).

How do you isolate your hamstrings at home?

Here are some of the best exercises you can do to strengthen your hamstrings at home:

1. Deadlifts. Any deadlift you do will hit your hamstrings, and the Classic Deadlift is one of the best. …
2. High Donkey Kicks. …
3. Stiff Legged Deadlifts. …
4. Standing Leg Curls. …
5. Squat Jumps. …
6. Floor Glute Ham Raise. …
7. One-Legged Deadlift.

Do you need to isolate hamstrings?

Some people say you should do exercises that isolate the hamstrings. Others say isolation is unnecessary and you should stick with the big compound movements instead. Some people still say that you should split your leg workouts into hamstring and quadriceps workouts.

What exercise can I do with hamstring injury?

Hamstring curl

• Lie on your stomach with your knees straight. …
• Lift the foot of your affected leg by bending your knee so that you bring your foot up toward your buttock. …
• Slowly move your leg up and down.
• Repeat 8 to 12 times.
• When you can do this exercise with ease and no pain, add some resistance.

How do I strengthen my hamstrings?

4 Exercises to Strengthen Weak Hamstrings

1. Romanian Deadlifts. Without a doubt, these are the king of hamstring movements. …
2. Glute-Hamstring Raises. This is another great movement for strong hamstrings. …
3. 3. Box-Squats. …
4. Single-Leg Stiff-Leg Deadlifts.

Is it OK to exercise with sore hamstrings?

Rest and Avoid Overtraining



Working a rest day in at least once a week can give your sore hamstrings a chance to recover so that you don’t risk an injury. If you do experience symptoms associated with DOMS, discontinue exercise and let your body heal. Seek a sports therapist or doctor’s advice if the soreness persists.