In this article, I discuss best hamstring exercises. There are many ways to strengthen the gluteus maximus, the large and powerful muscle in the butt. A weak gluteus can lead to a variety of problems, including back, hip, and knee pain and injury.
Many people, even recreational athletes, have weak glutes. Why? Because most of us spend most of our time sitting instead of using those muscles. Sitting for long periods of time can lead to weak glutes that fail to fire properly, as well as tight, shortened hip flexors and hamstrings.
The ultimate goal of these gluteus maximus exercises is to get the muscles to fire properly, build a strong back, prevent lower extremity injuries, and maintain proper alignment and biomechanics. To figure out which gluteus maximus exercises work to target the butt, researchers used electromyography to measure and compare the signal amplitude as the gluteus maximus and gluteus medius muscles fire.
Studies have identified which movements activate the butt muscles to the greatest extent. These results can help sports medicine specialists, physical therapists, and athletes determine which exercises to include or exclude from rehabilitation, pre-hab, or initial training programs.
Gluteus Maximus, Medius Exercises
These exercises produce the highest percentage of activity in the gluteus maximus muscle group (the largest glute muscles)
Best Gluteus Medius Exercises
These exercises produce the highest percentage of activity in the gluteus medius muscle group (the muscles along the top and sides of the butt).1 Strengthening the gluteus medius plays a significant role in keeping the hips and pelvis aligned. This is an important and often overlooked way to prevent knee pain.
Gluteus Maximus Workout Routine
Depending upon your overall fitness goals, you might perform these exercises on a rotating basis to get a variety of movements while still targeting the glutes. Or you can periodically focus on gluteus maximus exercises to build muscle strength in a maximal and isolated way.
If you are using weights, start with those exercises first. Then move to bodyweight exercises next.
1. Step-ups
You can do step-ups with or without weights and change the size of your steps or box to make the exercise easier or harder. For the most intensity of this gluteus maximus exercise, do a dynamic step-up by jumping on your steps.
2. Single-Leg Squat
Single-leg squats work both the gluteus maximus and gluteus medius muscles. The gluteus maximus provides power while the gluteus medius helps with balance and stability.
3. Split Squat
This squat variation looks like a combination of a (short) forward lunge and a squat. Perform with or without weights in hand.
4. Lunges
When performed slowly and with control, lunges put less stress on the joints and are generally easier and safer than plyometric jumping exercises or deep single-leg squats. Overhead lunges and lunges with twists are two other exercises that can help prevent and rehabilitate lower body aches and pains.
5. Side plank with hip abduction
Adding hip abduction helps target the gluteus medius muscle. From a side plank position, lift your top leg. You can perform the plank with your bottom (supporting) leg straight, or with your knee bent at the ground.
Your supporting hand can be either at the elbow or palm. Or use an exercise ball for more of a challenge.
6. Side-lying hip abduction
Similar to the side plank, but less intense, this side-lying exercise also focuses on the gluteus medius. Start by lying on your side with your bottom leg bent (your knee should be at about a 90-degree angle). Top leg straight, foot flexed. Lift top leg, keeping knee straight without locking.
7. Plank with Hip Extension
Continue working the gluteus medius with this plank variation. From your preferred plank position (i.e., on your elbows or palms; with or without knees raised), extend one leg up and back from the hip. Keep leg straight.
FAQ
1. What are the best exercises to strengthen hamstrings?
The following exercises are highly effective for strengthening the hamstrings:
- Romanian Deadlifts (RDLs): Focuses on hip hinge movement and targets the hamstrings and glutes.
- Hamstring Curls: Can be done using a machine (seated or lying) or with a stability ball.
- Glute-Ham Raises: A challenging bodyweight exercise that targets the hamstrings.
- Nordic Hamstring Curls: Excellent for hamstring eccentric strength.
- Single-Leg Deadlifts: Improve balance and unilateral hamstring strength.
- Good Mornings: A compound movement that works the hamstrings and lower back.
- Kettlebell Swings: Engages the hamstrings through explosive hip extension.
2. What are the best hamstring exercises for beginners?
For beginners, these exercises are simple yet effective:
- Bodyweight Hamstring Bridges: Lie on your back and lift your hips off the ground while keeping your feet planted.
- Seated or Lying Leg Curls (Machine): Controlled and easy to perform.
- Stiff-Leg Deadlifts with Light Weights: A less technical version of Romanian Deadlifts.
- Swiss Ball Hamstring Curls: A great introduction to hamstring-focused exercises using minimal equipment.
3. Can I train my hamstrings every day?
- It's not recommended to train hamstrings every day as they need time to recover. Typically, 2–3 sessions per week, depending on intensity, is sufficient to allow for recovery and growth.
4. How can I stretch my hamstrings after exercising?
To stretch your hamstrings:
- Standing Forward Fold: Stand and bend forward, reaching for your toes while keeping your legs straight.
- Seated Hamstring Stretch: Sit on the floor with one leg extended, and reach toward your toes.
- Lying Hamstring Stretch with a Band: Lie on your back and use a resistance band to pull one leg straight toward your chest.
5. Why are my hamstrings so tight?
Tight hamstrings can be caused by:
- Prolonged sitting or sedentary lifestyle.
- Lack of flexibility or stretching.
- Muscle imbalances or overuse.
- Underlying conditions such as sciatica.
6. What’s the difference between hamstring exercises and glute exercises?
- Hamstring exercises focus on the muscles in the back of the thigh, while glute exercises primarily target the muscles in the buttocks. However, many exercises, like Romanian Deadlifts or Glute Bridges, engage both groups simultaneously.
7. Can hamstring exercises prevent injuries?
- Yes, strengthening and stretching the hamstrings can help prevent injuries, especially hamstring strains, and improve athletic performance. Exercises like Nordic Hamstring Curls are particularly effective for injury prevention.
8. Are there hamstring exercises I can do at home?
Yes, some effective home hamstring exercises include:
- Single-Leg Glute Bridges: Targets one hamstring at a time.
- Hamstring Walkouts: Lie on your back, lift your hips, and walk your feet out and back.
- Nordic Curls (using a partner or anchor): Strengthen your hamstrings eccentrically.
9. Should I do hamstring exercises before or after a workout?
- Hamstring exercises are typically performed during the main workout. If your focus is on hamstring strength, place them earlier in your session. For lighter activation or stretching, they can be done after the main workout.
10. What are the signs of weak hamstrings?
Signs of weak hamstrings include:
- Frequent hamstring injuries or strains.
- Poor performance in running or jumping.
- Difficulty with hip-dominant exercises like deadlifts.
- Muscle imbalances (e.g., quads overpowering hamstrings).
Introduction
The hamstrings are a group of three muscles located at the back of the thigh that play a critical role in various lower-body movements, such as running, jumping, and bending the knee. They are also essential for stabilizing the hips and protecting the knees from injury. Strengthening and maintaining flexibility in the hamstrings is vital for athletic performance, injury prevention, and overall functional movement.
This FAQ guide is designed to address common questions about hamstring exercises, from beginner-friendly routines to advanced strength-building techniques. Whether your goal is to improve athletic performance, enhance flexibility, or simply incorporate hamstring exercises into your fitness routine, this resource will provide valuable insights and actionable tips.