We're not suggesting you blow 'em up to the size of tree trunks—or maybe we are—but either way, you'll benefit from hitting your hammies in the gym more frequently.
"Hamstrings are typically a vulnerable area for strains and tears, especially in training, running, and sport performance," says Matthew Ibrahim, C.S.C.S., a strength coach and human performance coordinator for TD Athletes Edge. "Building a robust backside reduces the likelihood of injury and boosts overall performance—though it takes time, and consistency, and a lot of repetition."
- Exercises 1-5 are excellent for beginners, as they create foundational strength through your hamstrings, glutes, and entire posterior chain. You'll hit the bodyweight moves at a high volume.
- Exercises 6-10 are more intermediate. The focus here is conditioning the hamstrings and glutes, as well as increasing strength through resistance training.
- Exercises 10-13 are more advanced. You'll directly hit the hamstrings, challenge the muscles through some unilateral work, and add heavier resistance for greater strength gains.