The Best 5 Exercises For Increasing Hamstrings Mass, According to Bodybuilding Experts

Hammer your hamstrings with these 5 exercises: stiff leg deadlifts, leg curls, wide stance box squats, plate drags and barbell deadlifts.

As mentioned in a previous article regarding the quads, the legs provide the core stability and lifting power for the human body. If you want to do any form of lifting outside of a seated, supine or prone position then you’ve got to have legs that can support the weight. While you’re arms may be curling 100+ lbs., your legs are supporting the weight on the barbell plus the weight of your body.

Professional trainers aim to be able to easily lift hundreds of pounds from the floor. Being able to achieve a clean jerk of over 500 lbs. not only feels good but it’s damn impressive to look at when you can do it without your legs quivering.

The top 5 exercises for your hamstrings go deeper than just building mass though. It’s a way to refine your body and tone your legs to ensure that your overall physique is looks solid, fit and tone.

The Anatomy of the Hamstrings

The hamstrings run from the lower portion of the thigh at the knee joint and they run up to the base of the glutes. This muscle group often works in conjunction with the muscles of the lower back and the glutes when you bend and move to pick up heavy objects. The primary focus of course is promoting core stability on the posterior side of the body (the back side).

The hamstring is made up of three primary muscles

  • Biceps Femoris
  • Semimembranosus
  • Semitendinosus

These muscles work together to flex the knee and extend the hip through movements and exercises such as the leg curl as well as deadlifts.  Furthermore, these muscles work in conjunction (as mentioned) with the lower back and glutes to provide lateral rotation, extension, abduction and stability while bending, lifting and twisting.

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