Advanced Standing Hamstring Exercises

Most people think of the hamstrings as one muscle, but like the quadriceps, it is actually a group of them. This group consists of the biceps femoris, semimembranosus and semitendinosus. They run along the backs of your thighs, with the biceps femoris crossing both the hip and knee joints while the other two cross only the knee. If you're bored with seated and lying leg curls, try some advanced standing exercises to challenge your hams.

  1. Training Guidelines

    • Unlike machine hamstring exercises, the advanced exercises don't guide your motion. For these exercises you will use balance, coordination and core strength while targeting your hamstrings. Train two or three times per week on nonconsecutive days, according to the American College of Sports Medicine. Do one to three sets of eight to 12 reps, choosing one or two exercises for the hamstrings. However, if you train for body building or do split-workout training, you may only be doing hamstring work one day per week. In this case you can do all of these exercises if appropriate, and take a longer rest period between workouts. Start all exercises with a light weight and perfect your technique before increasing to a challenging resistance.

    Good Mornings

    • For good mornings you will need a barbell and a squat rack. Place the barbell across your upper back, right below your neck and grip it with an overhand grip slightly wider than shoulder width. Stand with feet shoulder width or slightly wider. Tighten your abs and keep your spine neutral throughout the exercise. Lean forward at the hips, shifting your hips back to maintain balance. Bend knees just a bit so the joints are not locked out. Lower your body until you are parallel to the floor or you feel a pulling sensation in the backs of your thighs. Use your glutes and hamstrings to pull your body back up to the starting position for one complete repetition.

    Stiff-Legged Deadlift

    • The stiff-legged deadlift also uses a barbell or dumbbells. For this exercise, place the bar on a rack at about thigh height. Grip the bar with an overhand grip and stand with your feet hip- to shoulder-width apart. Keep your core tight and spine neutral throughout the movement. Inhale and hinge forward at the hip, lowering the bar in front of your legs. Keep your knees straight, but not locked out. Stop when you feel a pull in the backs of your legs. Exhale and tighten your glutes and hamstrings to pull you back up to the start position for one complete repetition.

    Single-Leg Deadlift

    • The single-leg deadlift is challenging because you will isolate one leg while also balancing. Try it with no weight first, then hold a dumbbell or kettlebell in one hand. Balance your weight on your right leg, placing your left foot slightly behind you on the toe for balance. Hinge forward, keeping your back straight, and reach your right hand toward the floor as your left leg lifts behind you for balance. Stop when you feel a pull in your hamstrings. Lift back up to the start position by squeezing your hams and glutes for one complete rep. Finish all reps on the right before switching to the left leg.